How to restore basal metabolism after dieting

Restoring basal metabolism after dieting requires five methods: gradual adjustment of calorie intake, strength training, protein supplementation, adequate sleep, and stress management. The decline in basal metabolism is usually caused by long-term calorie deficit, muscle loss, hormonal imbalances, and other factors.

1. Gradual increase in diet:

Increase calorie intake by 100-200 calories per week, prioritizing the use of compound carbohydrates and healthy fats. Sudden and significant increases in diet can lead to fat accumulation, and a step-by-step increase can gradually adapt the metabolic system. Start by adding half a bowl of mixed grain rice or 10 grams of nuts per day, observe weight changes, and then adjust the increment.

2. Resistance training:

Doing strength training three times a week can increase muscle mass, and muscle tissue burns three times more calories than fat. Compound movements such as squats and hard pulls can activate large muscle groups. Beginners can start with weight training and gradually increase the load of dumbbells or elastic bands. For every 1 kilogram of muscle gain, an additional 50 calories are consumed daily.

3. Protein Enhancement:

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight, supplemented 4-5 times for better results. Choosing high-quality proteins such as eggs, fish, and whey protein can increase metabolic consumption by 15-30% due to their food heat effect. Leucine in proteins can directly stimulate muscle synthesis signaling pathways.

4. Sleep optimization:

ensures 7-9 hours of deep sleep, with the peak of growth hormone secretion from 11 pm to 2 am at night. When sleep deprivation occurs, leptin levels decrease by 28% and ghrelin levels increase by 15%. Establish a fixed sleep schedule, avoid exposure to blue light one hour before bedtime, and maintain a room temperature of 18-22 ℃.

5. Stress regulation:

Continuous elevation of cortisol can inhibit thyroid function, and 10 minutes of meditation or abdominal breathing should be performed daily. Under long-term stress, the human body will actively reduce its basal metabolic rate by 5-8%. Relaxing activities such as soaking feet in warm water and gardening can activate the parasympathetic nervous system and help with metabolic recovery. During the recovery period, it is recommended to record the resting heart rate in the morning daily, with a normal range of 60-80 beats per minute. Combined with intermittent aerobic exercise such as 20 minute HIIT twice a week, it can further enhance mitochondrial activity. The diet follows the 211 plate rule: 2 fists of vegetables, 1 fist of protein, and 1 fist of staple food per meal, avoiding refined sugar and trans fat intake. Regular monitoring of changes in body fat percentage is more valuable as a reference than simply focusing on weight. The ideal recovery rate is to increase basal metabolism by 50-100 calories per month.