One of the hardest parts of a diet is maintaining the ideal body weight that has been achieved.
Not infrequently, after going down for several weeks, body weight can go back up in quick time. The cause can come from a major decrease in your metabolism.
Why is that and how to avoid it?
Some types of strict diets, especially those that emphasize reducing the calorie intake and drastic weight loss, can reduce the body’s metabolic rate.
Metabolism itself is the process of converting the nutrients from the food that you consume into an energy source that allows your body to function.
How to increase your metabolic rate when you lose weight
When losing weight, your body is forced to break down the
energy reserves in the muscles so that the muscle mass decreases and your weight
decrease too. Body weight is related to the metabolic rate. As a result of
weight loss, the metabolic rate becomes slow.
In addition, the body will also carry out a self-protection
mechanism when experiencing massive weight loss. One way is to convey hungry
signals from the brain throughout the body so that the amount of energy burned
Regulating your metabolism is not easy, but you can work
around this by managing your diet, lifestyle, and the amount of energy burned
from physical activity. Here are some things you can try.
1. Do high-intensity exercise
Exercise with high intensity helps increase metabolism
because this type of exercise involves fast and intense body movements. Not
only that, high intensity exercise is also considered more effective for
2. Perform aerobic activities
Aerobic activity is one of the most effective ways to burn
energy. Try some aerobic activities such as walking, swimming, or cycling for
30 minutes. Do it for 5 days a week, and don’t forget to give a 10-minute pause
in each activity.
3. Do strength sports
Building muscle mass will help increase the metabolic rate.
In order to gain large muscle mass, you can do exercises that involve the
strength of the chest muscles, abdomen, shoulders, and legs. One of the types
of exercise you can do is lift weights.
4. Drink more
Drinking water, especially cold water, can help increase
metabolism in a certain period of time. This is supported by several studies
that found that drinking 500 ml of water can increase the metabolic rate by as
much as 10-30% for one hour.
5. Drink tea
Some types of foods and beverages are believed to increase
the metabolic rate. Green tea can increase metabolism by 4-5 percent, while
oolong tea can increase the metabolism and burning fat by 10-17 percent.
Eating spicy foods is also believed to increase metabolism.
However, this is not very effective and still needs further research.
Metabolic rate plays as an important role in maintaining a
stable body weight. Even though the metabolism cannot be fully controlled, the
various tips above can help you keep your metabolism from falling when your
body loses weight.
That way, you can still go on a diet effectively without
worrying about your weight going back up.