You have recently completed a stringent calorie restriction diet, one that was also low in fat or low in carbohydrates. You have lost a significant amount of weight and are experiencing improved health as a result. After some time, however, your body will adjust such that it requires fewer calories to do the same functions. If you want to continue losing weight after a certain point, you need to eat even fewer calories than your diet recommends. Despite your best efforts, the pounds will eventually start piling back on, one after the other.
In this article, I’m going to share with you some of the knowledge and advice that I gained the hard way to help you prevent rebound weight gain after dieting.
1) Don’t Go Too Hungry
Willpower is easily overcome by hunger. It’s simply a matter of time. It’s not easy to maintain an unbalanced diet or one that severely limits calories. Your physical form has proven its resilience time and time again. To prevent starvation, the body immediately begins to increase hunger hormones and sharpen the focus on food as soon as food intake decreases. Because of these side effects, dieting becomes more challenging. This is why it is certain that you will gain weight again after going on a fad diet, and it’s possible that you could even gain more.
It’s not about how much food you eat, but what kind of food. As an alternative to reducing overall food intake or limiting specific macronutrients (such as carbs or fats), eating more nutritious foods should be prioritized. When you do this, you’ll be well on your way to achieving permanent weight loss.
2) Improve Your Metabolic Rate
For this reason, the best strategy to lose weight is to increase your metabolic rate. The more quickly your metabolism works, the less effort it takes to keep off extra weight. Increase your protein consumption, decrease your sugar intake, get plenty of quality sleep, and get plenty of exercises to speed up your metabolism.
Eating an excessively low amount of calories and going on and off of diets can create a significant slowdown in metabolism, which can make it more difficult to lose weight and keep it off. Unfortunately, even if you increase your calorie intake to where it was before you started dieting, it may take more than a month for your metabolism to return to its normal level. Increasing your metabolic rate is the most important step you can take if you want to lose weight permanently.
3) Gain More Muscle
The elimination of fat and the development of muscle are two topics that are constantly emphasized by experts. Cardiovascular workouts, such as jogging and cycling, produce visible results. The results of muscle building, though, can take up to three months to appear, and we may not have that much patience. On the other hand, the muscle mass that we have in our bodies is the most effective option for the burning of fat.
It is not simply the activity itself that uses up energy and causes you to burn calories while you are trying to build muscle; the growth of muscles also contributes to this. In addition, compared to fat tissues, muscle tissue has a more metabolically active state and hence expends more calories.
