Thank you for taking the time to visit our page, you are likely here because you have lost weight with an extremely restrictive diet and you are ready to lose the weight forever. The following content is to help you understand your metabolism and help you regain control of your weight loss. The only obstacle between you and your goal is your actions!
What is metabolic adaptation?
Metabolic adaptation is a process in which the human body makes internal changes to better survive the environment. Example: Reduction in metabolic rate due to low caloric intake which may result in fatigue and hunger.
When people want to lose weight they want results now and this usually means starting the diet at an extremely low caloric intake which does yield results at first. The problem is when a plateau in weight loss occurs the amount of calories in the diet needs to be reduced to further progress. Eventually, the body adapts to better survive the environment and now you are stuck eating the same amount of calories to maintain your current weight. This is when people get frustrated, cheat on their diets, and regain the weight.
What is metabolic capacity?
Metabolic capacity is dependent on a person’s metabolic equilibrium or the amount of calories a person can consume while maintaining their weight. This is extremely overlooked and very important to the success of anyone who is trying to lose weight.
Metabolic capacity dictates how much weight someone can lose before cutting calories dangerously low and risking negative side effects such as fatigue, hunger, depression, irritability, insomnia, anxiety, muscle atrophy.
When someone is on an extremely restrictive diet their body adapts to the diet and their metabolic capacity is decreased. This makes it extremely challenging to lose weight, but what can you do about this now?
Reverse dieting is a process in which someone gradually increases calories while maintaining their weight to increase their metabolic capacity and potential to lose weight in the future. This process usually takes a very long time, but varies depending on the severity and length of the previous diet. The most efficient way to increase metabolic capacity is to combine strength training with proper nutrition to reverse the side effects of extremely restrictive diets.
If you are maintaining your weight on low calories, we recommend to weight train at least 3-4x/week to improve your metabolism and increase your potential to lose weight in the future.
- Warm up for 5-10 minutes.
- Make sure to perform at least 1-2 warm up sets prior to the hard set.
- Perform at least 3-4 hard sets of each exercise. Discontinue the exercise if there is any sharp or abnormal pain.
- Cool down with a slow walk or a low intensity exercise.
3 Day Workout 1 (Monday/Wed/Fri OR Tues/Thurs/Sat)
3 Day Workout 2 (Monday/Wed/Fri OR Tues/Thurs/Sat)
Need more help? Complete an online health assessment and schedule a consultation. The only obstacle between you and your goal is your actions!