If someone destroy's his/her metabolism, is it possible to repair it, and how?
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I know what your talking about--because I've yo-yo dieted, and am a recovering anorexic...Your metabolism is extremely hard to repair when it has been damaged in such a way...However--it is NOT impossible! All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.
The big irony is that most of the diet programs that claim to help you get rid of excess weight, only end up making it harder for you in the long run because they use harsh metabolism-decreasing diets and not enough exercise.
The following is a list of things you MUST do--in order to reverse the metabolic damage, read:
-->Meal frequency: eat 5-6 small meals per day
-->Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout meal.
-->Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women; adjust as needed)
-->Food choices: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
-->Cardio training: Push up the intensity a bit if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating
-->Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, deadlifts, stiff legged deadlifts, overhead presses, all kinds of rows and core-activation exercises) will have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc). The upper/front thigh muscle burns the MOST calories--as it is the largest muscle!
The weight training is extremely important in cases of "metabolic damage" because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.
*Remember-->Consistency is the key! You can do it, you just HAVE to be dedicated, and motivated! Take care!!
If anything is destroyed you usually have to buy a new one.
Each lb of muscle will increase the basal metabolic rate by 50 cal/day, so exercise is important, small frequent meals throughout the day, focusing on lean protein, good fats and some complex carbs(vegetables). Avoid simple carbs, sugars, white flour, white rice, potatoes, not too much fruit or juices.
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