What is a damaged metabolism? Well, nothing is really damaged. It’s just an expression. It means that your metabolic rate has dropped to the point where you have reached a weight loss plateau.
Despite eating properly and exercising, it’s taking you ages to lose weight and see a difference on the scales. The main reason for this is because many people try to rush their fat loss process by cutting down their calories drastically. This is also known as the starvation diet.
Once you do this, your body goes into shock and tries to hold on to its fat desperately. Due to the reduced calorie intake, your metabolism also drops and fat burning tapers off. It’s a vicious cycle.
However, the problem can be remedied. That is the good news. The bad news is that it may take a few weeks before your metabolism is restored to its full fat burning glory.
Many fad diets which promise quick results directly cause people to damage their metabolism. By eating minimal calories over long period, they cause the body to go into starvation mode. The irony is that over the long run, it actually lengthens the time taken to lose the weight.
There are a few ways you can restore your metabolism. Do note that consistency is very important and so is patience. It will take time to repair the damaged metabolism.
The first way to fix this problem is to start training with weights. Resistance training will work the major muscles groups and boost your metabolic rate. You will want to do the major compound movements such as deadlifts, squats, presses, pull-ups, etc. The more muscle groups worked per exercise, the better.
The second thing to do will be to take a 3 day break and eat at a calorie surplus. You may also wish to extend the 3 days to 7 days. Once you eat at a surplus, your body will slowly come out of its starvation mode. Of course, you may gain a pound or two but you can always burn it off once your metabolism is restored.
You will need to find out your daily caloric intake based on your weight and adhere to the number closely. This will prevent your metabolism from being damaged in future. You can find out your number by visiting http://www.freedieting.com/tools/calorie_calculator.htm
Intensity during your training sessions will also play a big role in boosting your metabolic rate. The higher the intensity, the better. You want to be panting, gasping and pouring with sweat. This will really help increase your metabolic rate.
If you engage in excessive cardio sessions, you might want to tone it down a bit. If you really love your cardio, then at least consume enough calories to compensate for your cardio sessions. You only need to aim for a 500 calorie per day deficit.
That’s basically it. If you eat the correct amount of food and train correctly, you definitely can restore your metabolic rate. It will take time and there will be the initial inertia but once you have got it back on track and just aim for a slow and steady fat loss, you will reach your weight loss goal in no time at all.