How to Fix Metabolism After Eating Too Little LEA pt 2 - Day 67

Can eating too little damage your hormones or metabolism? How do you reverse low energy availability, increase calories after dieting, and lose body fat without sacrificing muscle?

short LEA questionnaire posted on insta RACfitness_

In Day 67 of the Body Recomposition Revolution, we're answering the question that naturally follows yesterday's episode: If I've been under-eating and over-exercising, did I permanently screw up my hormones or metabolism?

Good news: your body adapts in both directions.

A calorie deficit does not automatically damage your hormones. You can absolutely eat in a strategic calorie deficit and lose body fat. The problem is when a controlled fat-loss phase becomes chronic under-fueling relative to how much exercise and activity you're asking your body to support.

Research and clinical guidelines show that improving energy availability can help reproductive function recover. For women with functional hypothalamic amenorrhea, the Endocrine Society recommends correcting the energy imbalance by increasing calories, improving nutrition, decreasing exercise, or some combination of the three.

So where do you start?

If you estimated your TDEE yesterday, compare that with what you're actually eating and how much activity you're doing. Maybe you need more food, less exercise, or both. If increasing calories feels intimidating, you can do it gradually. There isn't anything magical about adding exactly 50 calories per week. The goal is to adequately fuel your body again.

And yes, the scale might increase. That doesn't automatically mean something has gone wrong. In cases of significant energy deficiency, some weight gain may actually be part of recovery.

The body-recomposition goal is NOT:

eat less → plateau → eat even less → add cardio → repeat

It's to fuel enough to train, train to build muscle, use an appropriate calorie deficit when fat loss is the goal, and remember that more restriction does not always mean more progress.

TARGETS

1. ​ CHECK YOUR PROGRESS: Weigh yourself, measure your waist at your belly button, and take a progress picture. We're looking for trends, not obsessing over one number. If the scale isn't useful for you, skip it and use your measurement and photo.
2. ​ PROTECT YOUR SLEEP: Put your phone away 30–60 minutes before bedtime tonight.
3. ​ BREAK UP YOUR SITTING: Take a 5-minute movement break every 1–2 hours you're sitting. The goal is movement, not sneaking another cardio workout into your day.

🥗 Love training but have no idea how much you should actually be eating to support your body and your goals? I offer custom macro formulations based on your body, activity level, and body-recomposition goals.

NEED HELP FIGURING OUT HOW MUCH YOU SHOULD EAT? Email me: racrecomposition@gmail.com

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