How to fix metabolism

  How to fix metabolism after a long unhealthy diet


How to fix metabolism


        Unfortunately, high, extraordinarily restrictive and unhealthy diets are also the most widespread on the Internet, and not only Many beginners who have decided to get in shape and lose weight, fall for the first. I have also gone this way, and I am sure that many of the people who read this article will find themselves in its ranks.


And what are the consequences of this unhealthy restriction?


      No matter how much we reduce our calorie intake, the fat doesn't seem to melt as it should with so few calories, and the process even seems to slow down and stop at some point. Or we quickly lose a few pounds, but after we finish the diet - we promptly put them back. And so, the vicious circle turns again.


      Unsatisfactory and short-term results from these end diets are due to exhaustion of the body and slowing of metabolism due to excessive restrictions. And when low-calorie intake is combined with an inappropriate training program, which further exhausts the body, it burns even more calories and makes the deficit huge, and the problems become serious!


    If you have gone this way too and are looking for a way to improve things, to "fix" your metabolism and get in good shape once and for all, but this time - in a healthy way, with lasting results, this article is for you!


       In it, you will find an explanation of exactly how extreme low-calorie diets harm the metabolism and how to correct the negative consequences of this so that you can successfully move forward to your goal.


However, to find a solution, we must first get acquainted with the problem:


How does an unhealthy diet harm the metabolism?


Consequences of long unhealthy diet

         Too often, long periods of excessive food restriction, combined with overtraining, exhaust the metabolism and slow it down. Most beginners start with the idea that the diet is based entirely on a simple rule - eat less, burn more. And if so - everything is fine. Unfortunately, this way of thinking is too far from the truth. But the beginner still does not know it - unknowingly slowing down his metabolism, which leads to a slowdown in the results - he begins to consume fewer and fewer calories, and at the same time - increases the time spent in training, hoping to speed up the process. And yet - the scales are increasingly stuck at the same number, and the results fade.


      What happens are abrupt and adverse changes in hormone levels in the body. As energy intake (calories) decreases, the levels of certain hormones in the body (T3, T4, leptin ) begin to decrease to achieve homeostasis (stable environment).


     At the same time, due to lack of enough energy, the body turns to one of its most convenient sources for it - muscle tissue. It begins to break down, leading to an even slower, slower metabolism.


     Another reason for the results to slow down is that as you train harder to fight stagnation, the body becomes more resistant to the load you take and effective in overcoming it. This means that as time goes on, he will need fewer calories to do the same physical activity, which means that he will need either more time to train or a more strenuous workout to achieve the same—results as in the beginning. But with an exhausted and slow metabolism - these solutions are honestly not an option.


    And gradually, after days, weeks or a month or two, as a result of the constant excessive restriction of food, combined with exercise overload, lead to failure - the body no longer has the strength and energy to cope with all this, there are bouts of despair. , lethargy, uncontrollable hunger. And a person gives up because he can no longer bear it.

The result is an exhausted body, mediocre, short-lived effects and discouragement to keep fighting.

But there is no point in giving up! Every mistake can be corrected, and this case is no exception! Now that we know what exhausts and slows down the metabolism, it's time to figure out what we can do to fix it and move on.


     The exciting thing here is that the right approach lies on the same two foundations - calorie intake and exercise. The keyword here, however, is - moderate! A moderate approach to both nutrition and physical activity, which will not only help you correct the effects of the final diets but will also provide you with long-lasting and healthy results that you will be able to maintain!


How to improve your metabolism with exercise


Improve your metabolism with exercise


     We start with the exercises. And more precisely - how much time you should spend in your weight loss program.


    For starters - my advice is to start with 3-4 workouts a week. It is enough to spend 30-45 minutes each. An hour at most. This makes a total of about 2.5 to 4 hours of exercise per week. Besides, you do not have to accumulate all the load on consecutive days to give your body time to rest and recover between workouts. I recommend that you choose one of these two options for the distribution of training:


Option 1 - training every other day:

  • Day 1: Training
  • Day 2: Rest
  • Day 3: Training
  • Day 4: Rest
  • Day 5: Training


Etc. until you get 3 or 4 workouts a week.



Option 2:

  • Day 1: Training
  • Day 2: Training
  • Day 3: Rest
  • Day 4: Training
  • Day 5: Training
  • Day 6: rest

   

I.e. 2 days of training, followed by one day of rest.


Both options are reasonable, you can choose the one that best fits your daily life and fits your physical capabilities.


     Also, it is good to bet mainly on strength training, with weights or only with your weight, if you do not have another.


   The reason you rely mainly on strength training as physical activity is that they develop and develop muscles and thus speed up the metabolism. This is because muscle is a highly metabolically active tissue, which means that it requires a lot of energy (calories) from the body to maintain it. And that means a faster metabolism. The more you develop your muscles, the easier it is to burn fat and keep your body in good shape.


Cardio also has its advantages, but you should look at it as a supplement to strength training, rather than as a significant way to lose weight. Why? Because if you rely only on cardio - you will lose weight more slowly, and you will not shape the body, because the muscles that shape it will remain poorly developed. This can lead to a relaxed, unhealthy looking figure and sagging skin in places.

But in combination with strength training, cardio is much more effective and useful. And it can bring you other positives.


How to improve your metabolism with proper nutrition?


Improve your metabolism with proper nitrition

   

  A proper diet is also an essential step in solving the problem of slow metabolism. And if you have followed an extreme, low-calorie diet so far - you should be ready to increase your calorie intake gradually.


   I know, we're talking about losing weight and lifting calories doesn't sound like a solution, but it does. To lose weight, you need to maintain a calorie deficit, but not too large. So start gradually increasing your caloric intake by 100-150 kcal per week until you reach the right amount. This way, the change will be smooth, and you will not stress your body further.


    How to calculate what your caloric needs are and determine a suitable, healthy calorie deficit.

In addition to proper caloric intake, you need to provide your body with a good ratio and amount of macro- ( proteins , carbohydrates fats ) and trace elements ( vitamins and minerals ) to recover fully, to normalize your hormone levels in general.


And one more thing, in conclusion.



      Do not be discouraged and despair!

I mention this because if the metabolism is exhausted, the results will not come immediately. Even if you correct the mistakes in training and nutrition, it can take 3-4 weeks of stagnation before you feel improvement and things go in the right direction again. This time is needed by the body to store enough energy and raw materials to do its job correctly, to normalize its hormone levels and to develop metabolism.


    What's more, as you increase your carbs, you may experience bloating and water retention at first. If the weight not only stays but also rises slightly during these first days/weeks of the change in approach, you should not rush to lose calories again. This is also normal and temporary - it will pass! Stick to the plan, monitor calorie intake, exercise regularly, but also give yourself enough time to rest and recover.


"Good things happen slowly!" - Another maxim that we can adhere to in this case.


Load up with patience, perseverance and perseverance, give yourself time and do not give up! Things will work out, and in a month or two, you will be happy that you left the mistakes behind and found the right way to succeed!

 

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