Why Crash Dieting Damages Your Metabolic Rate
Many people try to lose weight by severely restricting calories, only to regain it. The cause lies in adaptive thermogenesis—the body's protective metabolic slowdown.
How to Prevent Metabolic Crashes
- Aim for Moderate Deficits: A small deficit of 300-500 calories per day allows for steady fat loss (0.5kg/week) without triggering starvation defense.
- Prioritize Protein: Adequate daily protein (1.6g per kg of body weight) protects metabolically active lean muscle mass.
- Include Strength Training: Lifting weights tells your body to keep muscle tissue and burn fat instead.
Patience is key: Slow, sustainable weight loss is the only proven method for long-term health and weight maintenance.