Metabolic damage, just associated with obesity, eating disorders, auto immune diseases and allergies right? Wrong! Basically Yo Yo dieter clan your in there, eat nothing one day and pig out the next group? Yep you too, I eat, but not very much, oh you guys are right at the front!
Basically anyone who s diet has been neglected at any point, anyone's body that has not been supplied with sufficient calories and macros, will have some extent of damage to their metabolism.
Lack of knowledge and too much ignorance. 😈
The belief that is drummed into our brains… ‘i must live off 1000kcal per day and do an hours cardio’ is the recipe for a metabolic massacre. Closely followed by not eating, skipping meals or just eating what the hell you want.
I will say this just once, excessive cardio and calorie restrictions SLOWS your metabolism and puts stress on the body. Stress? I can see little light bulbs above your heads, yes stress, we have spoke about this on many occasion, and alllll together, one more time, for the record! Stress makes you fat, a stressed body ain't a happy one. Your metabolism will stall and your body is going to refuse to give off any more fat.
So your living off not near enough calories a day, your smashing out your cardio 4 times a week and guess what? You have lost no weight?
So what shall we do? We ll cut down too 900kcal? 90 mins cardio? Wrong again.
Lowering your calories and upping the stress on your body, will only mess with your thyroid and nervous system, causing even more damage. You put your body in survival mode, and a body in survival mode is gonna hold on to everything its got.
To all my Yo-Yoers out there?🍦
Eat restrictive most of the week? Then Friday comes you gauge and drink right through til Monday? You too I'm afraid. Not only are you crushing your metabolism, the weight you put on with these binges, its not gonna come off, it will just add up, go figure.
Lets rev this baby up!!!
No its not irreversible, but its going to take time, please trust me, after years of abuse, then getting CD, my metabolism was as dead as a dodo, gone, finitoooo…..
But all is not lost. One thing to remember, you are you, not the person next to you in the gym, not the annoying bint who sits across you at the office who lost 3 stone in day. You are just you, nobody's body is or works the same, what diet or training methods that may work for one, may not for you. So we need to find what works for you, and yes it takes time, takes a bit of tweaking to get it right and at some points can be damn right frustrating, but stick at it and you will never look back.
Top Metabolism Boosting Tips:
1. Stop 'Dieting’ 😘
Step away from the cheeseburger…. I don't mean go and eat a heap load of junk, I mean stop with the food deprivation or sticking to minimal calories. We need to get to work on repairing your metabolism, make sure your body is getting its calories requirements plus meeting its daily intake of protein, carbs and fats. This will take time, you will need patience, think of all the years you have spent mistreating your metabolism, you think its gonna give back to you in a week or two? You thought wrong, it can take weeks, months and sometimes years.
2. Give up on the idea of instant weight loss.⛔
Yes we know… cut carbs for a week, you will look leaner, go on the juicing diet to drop a few emergency pounds. Blah blah blahhhhh.
But is this maintainable? Are you going to be living off chicken bones or liquidised lunches the rest of your life? No? So as soon as you stop your faddy fun, cue weight gain. And if were being totally honest, the weight you have lost isn't fat… its water and muscle depletion. So it goes without saying these kind of quick fixes where you are removing vital macro nutrients from your diet, will also damage your metabolism.
Average weight loss should be 2.2lbs per week maximum. And depending on your hormones especially females some weeks you will, some weeks you wont.
3. Get on the HIIT (High Intensity Interval Training)💎
Ditch the continuous cardio! Ditch ittttttt! DITCH IT! Ok so a nice run or bike ride once a week is fine, but seriously guys, how many times do I have to tell you. One last time it seems.
Ok all you 10k a day kings out there.
4. Have a Cheat meal/Carb re-feed
Note I did not say cheat weekend, once a week you need at least one day where your carbohydrate intake is doubled. Try to stay low on fats these days. The reason? We need to raise your leptin levels. Leptin is the hormone responsible for fat burning, when on a calorie restrictive diet, your leptin levels will lower, slowing your metabolism, therefore decreasing fat loss, so not only is your cheat designed to keep you sane, it gives your metabolism a kick up the backside too.
5. Lift heavy weights 😚
Because why wouldn't you lift 😍 ?no seriously resistance training burns calories at rest, plus it builds muscle, muscle requires calories to live, so you will burn even more calories on a daily basis, plus resistance training will shape your body in a way, cardio will not.
So take note people, Rome wasn't built in a day, I'm not saying change your entire lifestyle today, take some points from this post and try and incorporate something new each week, small but effective steps in the right direction
Linda Anne Adamson
My Goal... to make people happy with the skin they are in. To make the best of what they have got.