Anyone who has tried to get in shape following the traditional dieting methods knows this is a true challenge
The true difficulty and challange lies in keeping those darn pounds from crawling back on.
Basic metabolic rate
According to the Cleveland Clinic, there are multiple factors at play in a person’s ability to keep weight off permanent. The most important? basic metabolic rate, or your total energy expenditure meaning how many calories the body burns while in rest-mode.
Need to burn extra
When you start losing weight and your metabolism goes down from 2,000 to 1,600 calories, you need to burn 400 calories extra true exercise or you just have to consume 400 calories less. Simple math!
Protect the body from starvation
However there is our ingenious human and tricky brain. It’s wired to protect the body from starvation. When you decrease your energy intake,
your brain’s natural response is to try to stop you! It doesn’t want your body losing more weight
It desperately wants to keep you alive! This we know as “metabolic adaptation”.
Treat as a chronic health condition
Metabolic adaptation is an important issue, but that’s just one indicator of why it’s so difficult for folks to keep a consistent weight. Treat your out-of-shapeniss as a chronic health condition. Don’t do a once-in-while-diet approach. It’s important you make long term permanent lifestyle changes.
The key is to use a multi-tier approach: appetite control (intermittent fasting), physical activity 2-3 times a week (preferably HIIT), healthy whole food diets, stress management (think cortisol), and solid quality sleep (hormones in check).
And always remember: Consistency folks, Consistency!!