I messed up my metabolism eating only 800-900 calories per day when I should eat 1200, and now if I eat that much in just one day I gain weight. What should I do?

First of all, you are not alone in misjudging the calories in calories out theory, and most of us have been through these many times (I have and can testify it’s really tough).

I think you will be glad to know that even when our metabolisms can go a bit haywire due to caloric restriction, we can re-train it to get back into fat burning mode again. We are lucky that our bodies become conditioned to what situations we’re in, whether it’s caloric restrictions or surpluses. That’s where we need to be careful. Too much and too little calories can cause issues.

There are several things you can do in order to increase your metabolism, but the most important hormone we have to get in check is our insulin levels. This is a big determiner of how we respond to energy input, and if it is stored in our fat cells or shuttled to our muscles for later use. Let’s out line some below

6 ways to increase your metabolism

  1. Weight train – using multi joint movements which cause a larger metabolic shift, leading to fat loss and muscle building.
  2. Eat cruciferous vegetables daily – These veggies have lots of fibre, vitamins, minerals and helps keep us full, eliminating the snack attack
  3. Increase your protein – Protein is a very important macronutrient, as it creates a metabolic shift, increasing your fat burning potential, keeping you full for longer periods and increasing energy levels. it’s a proven fact that we need to consume protein all the time to decrease our cravings and help us build and maintain muscle mass.
  4. Practice intermittent fasting – I had the same problem as you, mainly because I was dieting for so long, during the years I was dieting and training to be in physique competitions. When I stopped dieting, nothing ever worked for weight loss. It was like whatever I did, would probably work for a while, but stop in its tracks – and I’d be back to square one. When I tried my luck with intermittent fasting, I experienced the most profound results. Suddenly, my arms got leaner, then my legs diminished, and then came my abs again. It seemed like a dream come true! The key to Intermittent fasting is the power of it altering your metabolisms potential. It lowers insulin so much, that your body is forced to use stored energy as a means for fuel. Now, this can take people some time. It took me a good 3 months before I experienced larger results, and I fast every day too. I cannot give you advice on those who fast 2–3 times per week, but I like the discipline of doing something daily, and it works well for me. Give it a try if you can get clearance from your medical professional.
  5. Dissect your diet and overhaul it completely. If you aren’t losing body fat, then you really need to look at your diet carefully, as well as give your body time to adapt to the change. If you are eating protein, your vegetables, ample amounts of fats and only complex carbohydrates, you will get to the goal of weight loss. After tormenting the body for so long, it needs sometime to trust you again. Please do take the time and allow this to happen. Also note that when you really watch what you eat, and fast regularly, you will experience some amazing results. Use cleaner eating coupled with fasting, and you have a recipe for success
  6. Stop doing excessive cardio. This is toxic for your body, causing bloating and can leave you feeling lethargic and hungry! It really does not pay to think that more cardio will help you lose fat. Remember that it’s a hormonal issue – so we need to do the logical thing and regulate insulin. If you adopt the strategies above, you will be able to achieve this and diminish cardio for good. Save your energy for those powerful lifts – they will make a much greater impact on your body than any treadmill.

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