Interestingly, the answer is not exercise.
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Which is not to say you shouldn't exercise. Please exercise! Very often we're told that building muscle mass will help rev up our metabolisms because muscle tissue burns more calories per hour than fat tissue does. But, as Wolper explains, the difference in caloric burn rate is minor.
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Fat tissue burns about two calories per pound per day, while muscle tissue of the same weight burns seven calories per day. If someone made a significant change -- transformed two pounds of fat into two pounds of muscle, that would amount to a difference of 10 more calories burned per day. Our brains burn the most calories.
In fact, the lean tissue that burns a lot of calories is our heart, lungs, liver and brain. About 60 percent of the calories that are burned come from those four sources," says Wolper. Exercise may help create a greater calorie deficit and that will help further along weight loss or help maintain sustained weight loss -- but it won't make a big metabolic difference.
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Instead, in addition to redoubling food journal efforts and recalculating caloric intake for one's new size, Cederquist recommends something she calls a "metabolic adjustment phase. Most of all, it's important to evaluate one's goals. Have you reached a healthy weight? If so and if continued weight loss is a huge struggle, it may be time to consider entering a maintenance phase.
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