After losing 45 pounds, I found that eating less doesn't necessarily mean losing weight. Here are 3 tips to activate metabolism and achieve a huge weight loss

The biggest scam on the road to weight loss may be 'eating less=losing weight faster'. Many people find that even though they have eaten as little as rabbits, the numbers on their weight scales remain unchanged. In fact, the problem lies in metabolism - when the body enters "energy-saving mode", eating less becomes a stumbling block to weight loss. Why can't we lose weight by eating less?

1. Body activation protection mechanism

Long term low calorie diet can cause the brain to mistake it for "famine" and automatically reduce basal metabolic rate. Studies have shown that extreme dieting may cause a decrease in metabolic rate of up to 40%.

2. Muscle loss slows down metabolism

Each kilogram of muscle consumes 13 calories per day, while fat only consumes 4 calories. Excessive dieting can lead to muscle breakdown, exacerbating metabolic rate.

3. Hormonal level disorders

Metabolism related hormones such as thyroid hormones and leptin can be disrupted due to malnutrition, resulting in edema and constipation even when eating less.

Two and Three Scientific Techniques to Activate Metabolism

1. Eat enough basal metabolic rate

Calculate your basal metabolic rate formula: (weight kg × 10)+(height cm × 6.25) - (age × 5)+5. Do not consume less than 80% of this value per day.

2. Protein priority principle

Ensure 20-30 grams of high-quality protein per meal, and eggs, fish, and soy products are good choices. The thermal effect of protein in food can reach 30%, much higher than the 5% carbohydrates and 2% fats.

3. Strength training is essential.

Three 20 minute resistance exercises per week, such as squats and plank supports, are the most effective in stimulating muscle growth. For every 1 kilogram increase in muscle mass, the basal metabolic energy increases by 50 kcal/day.

3. Easily overlooked metabolic killers

1. Lack of sleep

Continuous sleep deprivation of 6 hours for 6 days can reduce leptin secretion by 28%. Ensure to fall asleep before 23:00, with a sleep duration of 7-8 hours being optimal.

2. Insufficient water intake

Drinking 500 milliliters of water temporarily increases metabolic rate by 10-30%. Drink enough water (kg) x 30 milliliters per day.

3. Excessive stress

Elevated cortisol levels can lead to fat accumulation in the waist and abdomen. Practicing deep breathing for 10 minutes every day can effectively reduce stress hormone levels.

4. Eat in this way to double metabolism

1. Have a warm breakfast

Hot food is more effective in awakening the metabolic system than cold food. A bowl of hot oatmeal Congee is more suitable for breakfast than iced yogurt.

2. Adding some spiciness to lunch

Capsaicin can temporarily increase metabolic rate by 20%, and the effect is most significant when eaten during lunch. People who cannot eat spicy food can use ginger instead.

3. Control carbohydrates for dinner.

Insulin sensitivity decreases at night, and it is recommended to eat carbohydrates during the day. For dinner, protein and vegetables should be the main ingredients. Remember, weight loss is not something that comes out of hunger. When your metabolic engine restarts, you will find that your weight begins to obediently decrease. Instead of suffering from dieting, it's better to eat well and exercise scientifically, allowing your body to actively help you burn fat. There is no shortcut to healthy weight loss, but there must be smarter methods.