If you have caused damage to your metabolism as a result of following diets where you starve or lose weight too quickly, then it can be extremely difficult to keep losing more fat. The good news is that metabolic damage can be repaired. It is enough with a correct combination of intense exercise and a good diet to stimulate the metabolism.
The great irony is that most diet programs that aim to help you get rid of excess fat, only end up making this process more difficult because they use diets that lower metabolism and do not use any intense exercise (lifting weights).
Maybe you’ll take a little longer to repair your metabolism if you’ve used diets where you’re hungry, especially if you’ve lost a lot of lean body mass (lean muscle). Do not be discouraged, anyone can increase their metabolism.
The most important thing to repair your metabolism is consistency, diet and intense exercise (4 times a week at least). Try to follow the following steps to the letter:
Food frequency: Eat 6-7 small meals a day.
Meal times: Eat every 2-3 hours approximately, with a substantial breakfast and an important meal 10-30min after training.
Sufficient calories: Maintain a deficit of small calories and avoid diets in which you go hungry (it suggests safe levels for fat loss of: 1800-2000 calories per day for men, 1400-1800 calories per day for women; as necessary))
Food options: Select unprocessed natural foods with high thermal effect (lean proteins such as turkey, egg, chicken and fish are highly thermal, as are all green vegetables, salad vegetables and other fibrous carbohydrates)
Cardio training: Raise the intensity a little if you really want to get a metabolic boost. Walking at low intensity is fine, but a higher intensity stimulates the metabolism more.
Weight training: Perform basic exercises that include large muscle groups or even put the whole body into play as a unit (Squat, front squat, dead lift, bench press) will have a much greater stimulating effect on the metabolism than isolated exercises (Concentrated biceps curl, lifting of twins, etc.) Weight training is very important in cases of “metabolic damage” because this is the stimulus that makes you keep the muscle you already have and begins to rebuild new tissue muscle, which is the engine that drives your metabolism.
Men generally have no problem with weight training, but I still hear women saying they do not want to lift weights as part of their fat loss programs. So, those people who do not want to lift weights can expect a very, very long “process of repairing their metabolism” if they succeed….
Consistency is the key. Nothing will spoil the “reconstruction” of your metabolism like inconsistency. If you stop and start skipping meals and trainings often, you will never get results.
After your metabolism is where it should be, you must “fan” the metabolic furnace to keep it there. Once you get your metabolic engine running, you have to keep it going and feed it or the fire will go out.
Your main goal is to keep your metabolism warm and this cannot be achieved if you start skipping meals, skipping workouts or slowing down.