By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.
“Although in today’s society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It’s all about hormones.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up.
Here are some examples: Switch from regular Vitamin D milk to skim milk.; Use Molly McButter or other artificially flavored butter powder instead of butter or margarine; choose nonfat cheese over fat laden regular cheese; choose turkey, chicken, or fish over pork, ham, bacon, lunch meats, lamb or beef; choose baked foods over fried foods; choose baked non-fat potato chips over regular potato chips, or better yet, just eat crispy fresh raw veggies such as celery or carrots for snacks instead.
8–10 glasses of water per day is just what the doctor ordered, regardless of the controversy of how much is enough. Staying hydrated will keep you feeling fuller so that you don’t overeat. It also
helps with the process of elimination of waste products that your body produces when it burns fat.
Although cardio burns more calories in the short-term, weight lifting or strength training helps build lean muscle mass that can increase how many calories you burn over the long-term.
- Include at least 20 minutes of strength training at least two times a week. However, the more time you spend doing strength training exercises, the more lean muscle mass you can build.
- Gaining lean muscle can work wonders for your metabolism. Studies have shown that increased muscle mass helps increase your metabolism and burn more calories even when your body is at rest.