How to improve metabolism after dieting

Nowadays, people choose many ways and methods to lose weight, and dieting is one of them. However, dieting has a huge impact on the human body. Generally speaking, we do not advocate dieting as a weight loss method because the body's metabolism will undergo significant changes after dieting. Constipation or diarrhea may occur after dieting, so people should pay attention to it. How to improve metabolism after dieting?

The calculation formula for basal metabolism is:

Male = 66.4730 + 5.0033 × height (cm) + 13.751 × weight (kg) - 6.7650 × age (years)

Female = 655.0955 + 1.8496 × height (cm) + 9.463 × weight (kg) - 4.6756 × age (years)

Of course, if you find it troublesome, you can also find a website or fitness app to calculate your basal metabolism. Can be measured roughly.

As long as the calories you consume every day are less than the calories you burn, you can lose weight. Simply put, it means (control your mouth and move your legs).

Are you fat even though you eat little? Then there must be something wrong with your body's basal metabolism.

If you do not consume basal metabolic energy, your body will think that you are in a food-deficient environment and will slow down your metabolism to conserve energy. This mechanism is the so-called "biological survival mechanism."

Excessive dieting is equivalent to chronic suicide

Dieting is equivalent to stopping your own metabolism. When the body is hungry, it cannot provide energy and nutrition to the body. In addition to losing muscle, dieting also causes a large amount of water loss. Once the food intake is restored, the body will absorb the water faster, causing the weight to rebound quickly. At this time, only fat will grow without muscle, and the weight will often exceed the original weight. To get back to the point, in order to maintain a stable state, the body will reduce metabolism if it is hungry, which is not conducive to fat loss.

How to improve metabolism and lose weight successfully?

Diet plan:

The daily calorie intake is controlled at around 1600 kcal, of which 35% is protein (mainly fish and chicken), 15% is fat (from pork, beef, etc.), and 50% is carbohydrates (cereals and vegetables). Eat three main meals a day, plus two snacks in the morning and afternoon, five days a week.

Training plan:

Strength training + aerobic exercise

Strength training can significantly increase the muscle content in the body. The increase in muscle content can increase your basal metabolic rate and increase your energy consumption when resting. Therefore, those who want to lose weight should increase strength training appropriately. Of course, weight loss exercises should still be mainly aerobic exercise, because aerobic exercise is the most effective way to burn fat.

Exercise program:

Do 30 to 60 minutes of aerobic exercise every day, such as running, brisk walking, aerobics, swimming, etc.

Do strength training 3 times a week.

To lose weight, persistence is the most important thing!

Whatever method you use, no matter how fast you progress, consistency is the most important part of losing weight. By exercising and controlling your diet every day, you can consume 500 calories of negative energy, lose 500 grams of pure fat every week, and lose about 2 kilograms of fat in a month. In 2 months, 3 months... Although you will find it increasingly difficult to lose fat, as long as you persist, a good figure is waiting for you!