If you have a lower metabolism rate, it can be extra hard to lose weight. And it can especially hard to find a diet and weight loss plan that would work best for you. Now, you can always seek help from professionals in finding the perfect weight loss plan in Meridian, ID. But if you wanna take matters into your own hands first, we got just thing for you.
Here are our best diet tips for people with lower metabolism rates
Rather than following a strict diet for so many days, it is best to choose a weight loss plan that will allow you to lose weight healthily over time and combine with a regular exercise to keep your body fit and healthy.
Adjust your calorie target every time you lose about 10 pounds to make sure you continue to lose weight and do not plateau. If your target calorie intake for weight loss puts you below the National Institutes of Health’s recommended daily minimums of 1,200 for a woman or 1,500 for a man, increase your exercise or trim just 250 calories per day from your daily burn rate to lose just 1/2 pound per week.
People also vary in the number of calories they burn daily or how much exercise they do. Aim for a healthy rate of weight loss, and don’t measure yourself by what others are doing or their results. Remember that the most successful weight management comes from dietary changes and healthy eating choices that will stay with you over time, not from diets that leave you feeling deprived or result in binge-eating episodes.
Since a highly restrictive diet is almost impossible to maintain for a long time, people who attempt to starve themselves thin often start to gain weight again when they stop dieting and resume their former eating habits. When food intake is severely restricted (below approximately 1,200 calories per day), the body begins to adapt to this state of poor nutrition by reducing its metabolic rate, potentially making it even more difficult to lose weight. Most fitness and nutrition experts agree that the right way to lose weight is to aim for a safe, healthy rate of weight loss of 1 to 1½ pounds per week.
The best way to lose excess weight is to switch to a high-fiber, low-fat, low-energy-dense, nutrient-rich diet and, most importantly, to exercise regularly. A common downfall of people who are trying to lose weight is unhealthy snacking—we all do it. Not having potato chips or chocolate in the cupboard is best for you to not even be tempted.
Be vigilant about including fat in the form of nutritious whole foods (think avocados, nuts, fish), healthy oils (cold-pressed olive, seed, nut), and some appetite-satisfying saturated-fat indulgences (real butter and cream, grass-fed meats, coconut). With that in mind: set fat loss targets between 0.5 – 1% of your total body weight per week.
These tips are guaranteed to help you but you also need to remember that no matter what your body type, it is important to have a good balance of healthy eating and exercise when it comes to losing weight. This will do more for your body than just crash dieting.
It can be discouraging when you’re putting in the effort to lose weight only to not get the results you want. But hope isn’t always lost when it comes to losing weight when you have a low metabolism rate. These days you can always get help. And if you happen to be in the Meridian, ID area Profile by Sanford is a place we highly recommend.
Profile by Sanford provides activity, lifestyle, and nutrition coaching to help its members lose weight and, more importantly, keep it off. Physicians and scientists at Sanford Health developed Profile to help relearn healthy lifestyle habits. They offer personalized plans that are easy to follow, one-on-one coaching, nutritious meal replacement products and tools to help you track success.