How To Deal With A Slow Metabolism
The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight.
Metabolic compensation kicks in to preserve and store fat for future energy. Some physicians theorize this is because the human body has evolved to value storing fat and energy and to interpret a shortage of calories as sign of distress or famine.
That's why a person with a "low" (or slow) metabolism will simply burn fewer calories at rest and during activity and therefore has to eat less to avoid becoming overweight.
DIY: Lifestyle changes you can
implement right now to deal with a slow metabolism
1. No Severe Calorie Deficits
Create a small caloric deficit, around 15%-25 to optimize both fat loss and hormone balance while also retaining lean mass and supplying enough food to keep you from non-stop cravings.
2. No Poor Food Choices
Go high in protein.
Make sure each meal contains a portion of protein and fibrous carbohydrates. Both protein and fiber are great for providing a jolt of satiety, curbing hunger, and mitigating ghrelin spikes.
3. Don’t Completely Eliminate Your Favorite Food From Your diet
Stop depriving yourself of the foods you enjoy. There are no “good” or “bad” foods. There are just some foods that you need to eat less often or in smaller amounts than others. Over time these restrictions can lead to cravings
4. Drink More Water
The body can misinterpret signals from the brain, and what feels like a food craving may be a sign of thirst.
5. Get A Good Sleep (7-8 hours)
Getting enough sleep will help reduce your appetite and hunger levels, as well as lower your risk of weight gain.
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