Boosting Metabolism After Years of Starvation and Weight Gain

Many individuals who have engaged in prolonged periods of fasting or calorie restricted diets might find themselves in a challenging situation where even a small intake of food can lead to weight gain. This article aims to provide strategies on how to boost your metabolism and maintain a healthy weight.

Understanding Metabolism

Metabolism is not a fixed “thing” but a process of converting food or body fat into energy. To increase your metabolism, it is crucial to add a balanced amount of calories and incorporate regular physical activity. Here are some effective strategies to boost your metabolism:

Increasing Calorie Intake Gradually

Many dieters struggle with gaining weight after prolonged fasting due to a slower metabolism. One effective way to address this issue is to increase your calorie intake gradually. Start by adding 50-100 calories per day each week until you reach your maintenance calorie level, which should approximately be around 1550 calories based on your current height and weight.

It is important to introduce these additional calories slowly to avoid significant weight fluctuations. Your weight might initially fluctuate a bit, but this will mostly be due to fluid shifts. As you gradually increase your calorie intake, your body will adapt, and the fluctuations will even out.

Incorporating Strength Training

A key aspect of boosting your metabolism is rebuilding the muscle mass lost during periods of calorie restriction. Engaging in regular strength training exercises can help in this process. Strength training can include lifting light weights or body weight exercises such as push-ups, squats, and lunges. Incorporating these exercises a few times per week can help increase your metabolic rate.

Combining Food and Exercise

Both food and exercise play crucial roles in boosting your metabolism. To stimulate your metabolism, engage in regular physical activity such as brisk walking for extended periods, around one hour. Additionally, incorporate yoga exercises like Surya Namaska, which engages most of your muscle groups.

Increasing your food intake by an extra 400 to 500 calories per day can complement the exercise. As your muscle mass increases, you may experience weight gain, but it should not be in the form of fat. This metabolic boost will help sustain your physical activity levels and support your weight management goals.

Maintaining a Balanced Diet

To maintain a healthy metabolism, it is important to follow a balanced diet with regular feeding patterns. Here are some tips to help you achieve this:

Eat 3 regular meals a day, with additional snacks every 6 hours to prevent your body from feeling starved. Incorporate vigorous exercise daily to improve heart health and energy levels. Understand that there is no “starvation mode” unless you are severely underweight, in which case the body may try to conserve energy. It is crucial to consume a balanced diet and avoid calorie restriction that leads to starvation mode.

Understanding Nutritional Needs and Choosing the Right Foods

Your body uses the food you eat as fuel for various activities. Typically, it first uses glucose from your bloodstream. Once glucose levels are depleted, your body turns to glycogen stored in your liver and muscles. If both sources are exhausted, it starts burning stored fat for energy, leading to weight loss.

Eating more calories than needed refills glycogen stores and may result in storing excess calories as fat. The type of food you consume also significantly affects your metabolism. Foods that are easily converted to sugar by the body, such as carbohydrates (grains, breads, pastas, starchy foods like potatoes, and foods containing sugars, including corn syrup and excessive fresh fruits), can cause rapid hunger. However, these foods may not be the best choice for weight management.

Greener and leafier vegetables, which are nutrient-dense and less calorie-dense, help satisfy hunger more slowly. Protein is also essential for body functions, but the amount needed varies depending on activity levels, age, weight, and sex. Fats are a more calorie-dense food type but provide long-lasting energy and can help manage hunger.

Conclusion

Boosting metabolism after years of fasting requires a gradual increase in calorie intake combined with regular exercise, particularly strength training. A balanced diet and regular feeding patterns can significantly support your weight management and metabolic health. By understanding your body's nutritional needs and choosing the right foods, you can achieve a healthier, more sustainable weight and metabolism.