4. Exercise
When we eat fewer calories, our bodies compensate by saving energy, making us burn less. This is why long-term calorie restriction can significantly reduce metabolism.
Not only that, but it can also lead to loss of muscle mass. Muscle is metabolically active, so this can reduce metabolism even further.
The only proven strategy to prevent this effect is to exert your muscles by exercise. This has been repeatedly shown to prevent muscle loss and stops your metabolism from slowing down during long-term calorie restriction.
Of course, if you’re trying to lose weight, you don’t want to just lose fat, you also want to make sure that what is beneath also looks good. If you can’t get to a gym, consider doing bodyweight exercises at home, like push-ups, squats, sit-ups, etc.
Doing some cardio like walking, swimming or jogging can also be important — not necessarily for weight loss but for optimal health and general well being. Of course, exercise also has a variety of other benefits that go beyond weight loss, such as longevity, lower risk of disease, more energy and feeling better every day.
Summary:
Exercise is important, as it reduces muscle loss and prevents your metabolic rate from slowing down.