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Revving up your exercise regimen may help reverse a weight loss plateau.
This is because, unfortunately, your metabolic rate slows down as you lose weight.
One study including more than 2,900 people found that for every pound (0.45 kg) of weight they lost, they burned 6.8 fewer calories, on average (
As weight declines, the progressive reduction in metabolic rate can make continued weight loss extremely difficult.
The good news is that exercise has been shown to help counteract this effect.
Resistance training promotes the retention of muscle mass, which is a major factor influencing how many calories you burn during activity and at rest. In fact, resistance training seems to be the most effective type of exercise for weight loss (
In a 12-week study, young, obese women who followed a low-calorie diet and lifted weights for 20 minutes daily experienced an average loss of 13 pounds (5.9 kg) and 2 inches (5 cm) from their waistlines (
Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT) (
If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.
Summary:
Performing exercise, especially strength training, can help offset the drop in metabolic rate that occurs during weight loss.
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