If you read last weeks article of does dieting damage my metabolism, you will know that no, losing weight doesn’t “damage” my metabolism.
Losing weight, and keeping it off, is accompanied by adaptive metabolic, neuroendocrine, autonomic, and other changes. These changes mean that we expend less energy — around 5-10 percent less (or up to 15 percent less at extreme levels) than what would be predicted based on just weighing less.
Our bodies will ALWAYS take the path of least resistance. If you have yo- yo dieted or have repeatedly lost and gained weight back, or repeatedly fluctuated between being extremely lean and being overweight in the off-season, you have put your body into ‘conservation mode’. All this means, is your body may have become predictably more ‘sensitive’ to various hormones and neurotransmitters.
Here is how to combat this- all you need to worry about it to
gain muscle- this can help you accomplish your goals!
The physiology of weight loss can be complicated, but the best strategies for losing fat and keeping it offer not. Here are some tips that can help.
1. Eat plenty of protein.
Protein is essential when trying to losing weight / fat for a few reasons.
- Protein helps you keep that all-important lean body mass (which includes connective tissues, organs, and bone as well as muscle).
- Protein significantly increases satiety, which means you feel fuller despite eating less. (And eating more protein often causes people to eat less overall.)
- Just by eating more protein you burn more calories, because of the increased thermic effect of eating.
For example, if you’re eating 2,500 calories daily, 15 percent from protein, 50 percent from carbs, and 35 percent from fats (roughly average for US adults), you’re burning approximately 185 calories per day through digestion.
2. Eat a wide variety of fruits, vegetables, quality carbs, and healthy fats.
Vegetables are loaded with vitamins, minerals, phytonutrients, water, and fiber to help you fill up during meals, stay full between meals, keep you healthy, and recover from your workouts.
The carbs will fuel training, boost leptin (a super important hormone), keep up hormones, and prevent feelings of deprivation.
And the fats also boost the immune system, suppress excess inflammation, and make food taste really good.
3. Adjust your intake as you plateau, or to prevent plateaus.
As your weight loss progresses, you will need to lower your calorie intake further to continue to progress, as your smaller body will burn fewer calories, and your body is adapting to your diet.
4. Try high-intensity interval and resistance training a few times per week.
What you put in your body is super important, but what you do with your body is also just as important when it comes to increasing your metabolism and effortlessly maintaining your ‘happy weight’. To get the most for your metabolism, try high-intensity interval training (HIIT) and resistance-training exercises are going to benefit you the most. For HIIT, things like jumping jacks, burpees, Turkish get-ups, stairs, running, and jumping rope are all great options. Do these in four to eight bursts of 30 to 60 seconds, three times per week. For resistance training, try using some small free weights to train your upper body, core, and lower body. Do three to five exercises per body part, and two to four sets of 8 to12 reps each—shoot to resistance train two to three times per week for maximum effect
5. Develop a solid nightly sleep routine and manage your stress.
Sleep is just as important to your success as nutrition and activity levels. Don’t pretend that you can get by with less. It simply isn’t true.
Often, when people lower their stress, they lose a lot of body water. Then they also notice that they may have lost fat too. (Plus, they may discover that chronic inflammation goes down — another win.)
This includes mental and emotional stress. Research on cognitive dietary restraint (i.e. worrying and stressing out about food) shows that constantly and negatively fixating on what you eat (or don’t) can have the same unhealthy effect as actually dieting super strict.
6. Have some self-compassion.
There are going to be meals or days where you don’t eat as you “should”. It’s OK. It happens to everyone. Recognize it, accept it, forgive yourself, and then get back on track.
Research actually shows that self-compassion and flexible eating is associated with lower BMI and a healthier body weight, lower self-reported calorie intake, less anxiety and stress, and a better relationship with food.
Biofeedback this is where YOU will gage and check on your body’s hormonal function and balance. Your body takes a hit hormonally when we diet too hard, train too hard, don’t recover enough, or simply do not take care of it. The problem for most, is that their goals may not go hand in hand with taking care of the body.
Biofeedback is how we manage that everything is still in check. It is the measurement tool that tells us when we’ve gone to far, when our body has almost had enough, and when our body is ready for more.
Biofeedback is your hunger, cravings, sex drive, energy, fatigue level, sleep quality, stress, mood swings… biofeedback is every signal the body will make or stop making successfully when it is hormonally out of sync.
When we under recover (or train too much/hard), our energy starts to decline and our fatigue levels start to dramatically incline.
When we put the body under too much stress – this can be from chronic dieting or overly intense training, both of which are a form of under-recoveryall of these biofeedback markers will start to decline or become negatively impacted.
So understanding and being aware of your own personal biofeedback, is so crucial for long-term results.
The scale is great but biofeedback is way better, this’ll keep you from getting discouraged if the scale only moves 1 lb – or maybe not at all! I’m performing well, sleeping well, not stressing extra, not super hungry, not having cravings… All the things you expect during a diet, aren’t there. Which tells me neurologically and hormonally, I’m in a good position still.
8. You need to eat like an adult!
Last one… This may sound funny … But it’s true! Eat everything your Mom forced you to eat when you were a child. On a diet, you DO need to eat greens and healthy things
It’s just the reality. Lots of produce will absolutely improve health, digestion, and even fat loss. Your results won’t last if you do not eat a good amount of produce. , you CAN lose fat better and on more calories when consuming lots of whole foods.
Be smart in the way you eat- and you will see results!!!!!!