Metabolism
miakristmann
Posts: 27 Member
How do I boost metabolism with diet and exercising ??
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Replies
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If by "boost metabolism" you mean "burn more in a day", you go out and move more than you currently do.
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I have started using Zen Shape which is an all natural product and its helping to boost my metabolism which has always been slow, amazing help and only in week 1-2
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If you're trying to lose weight, your metabolism will slow down over time. That's normal and no need to "boost" it. If you exercising regularly you'll increase you're TDEE and can lose weight faster or have more calories to eat. Don't worry too much about the metabolic effects. Just eat less and exercise if you want to eat a bit more that day.
Also, definitely start a resistance training program as your main form of exercise.0 -
Change your genetics or exercise more. Your choice0
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I have started using Zen Shape which is an all natural product and its helping to boost my metabolism which has always been slow, amazing help and only in week 1
http://community.myfitnesspal.com/en/discussion/10202381/weight-loss-scams-and-how-to-spot-them#latest0 -
You're young and look to be in pretty good shape, so I wouldn't worry much about boosting your metabolism through diet.
Eating at a caloric deficit over a period of time can slow your metabolism by 10% to 15%. And your body naturally adapts by becoming less active so that you burn fewer calories throughout the day with non-exercise activities like fidgeting and moving around. The way to counteract this is reverse dieting where you slowly increase daily calories by 100 calories per day for a week, then add another 100 daily calories the following week and so on until you are back at your TDEE maintenance level and not gaining weight. At that point your metabolism will be back to normal and you can resume eating at a reasonable deficit. But again, I don't think that's an issue for you.
You can definitely boost your metabolism through exercise. The most effective means are strength training and HIIT cardio (not steady state cardio). Both will give you an "after burn" where your metabolism is burning more calories for up to 24 hours after exercising. And strength training will add muscle mass. Muscle requires more calories to maintain than fat does, so the higher your muscle percentage or lower your fat percentage, the more calories you burn and the faster your metabolism.
Supplements and miracle foods: Don't waste your money.0 -
You can definitely boost your metabolism through exercise. The most effective means are strength training and HIIT cardio (not steady state cardio). Both will give you an "after burn" where your metabolism is burning more calories for up to 24 hours after exercising.
The first sentence is great, but the "after burn" is mythical.0 -
"Wildly overstated/overestimated" more than "mythical."0
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DeguelloTex wrote: »"Wildly overstated/overestimated" more than "mythical."
Agreed. The extra calories required to maintain muscle has also been over estimated. But the way I figure it, every little bit helps. And both are going to be more effective in boosting metabolism than chasing miracle foods and supplements.
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You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism0
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bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?0 -
Absolutely every little bit helps. I just prefer to think of them as little bonuses going on in the background rather than anything I count on.DeguelloTex wrote: »"Wildly overstated/overestimated" more than "mythical."
Agreed. The extra calories required to maintain muscle has also been over estimated. But the way I figure it, every little bit helps. And both are going to be more effective in boosting metabolism than chasing miracle foods and supplements.
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bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
sooo much no in this post…
and yes, I would like to see peer reviewed studies that back this up0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
you have no idea what you're talking bout0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Yeah, there's a lot here that's really ...
Please post studies to back up your dubious claims.
Regarding the bolded, I'm going to quote something I typed out in another post.Carbohydrates are the body's preferred source of immediate energy. We eat something, it is broken down, and digested. We store fat. Our body functions, does something and calls on its energy reserves (its fat stores) and burns fat. This is a constant back and forth process throughout the day.
Saying that sugar causes fat storage? True. Is it a concern? NO. Because we're only concerned if there's a storage of EXCESS or creation of NEW fat cells. The fact is that the storage of NEW fat, converted from carbohydrates? Is extremely rare. The other fact.....
Excess fat is only stored in a caloric surplus.
One more fact? Complex carbs will be stored as fat too and used for energy and will be stored as excess fat if eaten in a caloric surplus. Just like any other macronutrient.
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bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
No disrespect, everyone is entitled to their opinion but this reads like it has been lifted from crackpotfaddietsrus.com0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
If there even was a bullseye, it was in a different country from where your arrow landed............0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too0 -
bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
So you're ignoring the first law of thermodynamics completely? What if you eat 5000 calories of fat and protein every day?0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
No0 -
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bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
And that's not a peer reviewed article which is what I asked for.
I'm going to assume you don't have one.0 -
bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
Protein spikes insulin too, should that be avoided??
So what you are saying is you have no studies to support your claims??0 -
bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
Studies?????
This sounds suspiciously like what Taubes says, and as far as I know, all he has are theories, no studies.
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bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
There is nothing indicating thought in your diatribe. It is all laughable fallacy.0 -
Take stimulants.
(No, really don't.)0 -
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OK: this thread is going no-where. From, what I assume was @ninerbuff clicking wrong and approving a spam message, to eating spices to boost your metabolism!
@jim180155 has given you the answer. Assuming you actually need to lose weight and you are not just dealing with vanity lbs, the metabolic slowdown that may come about because of caloric restriction is not really relevant other than as a data-point regarding issues that may affect your maintaining your weight loss.
Of course, if this is about vanity lbs and you are already at a normal weight range, you may want to seriously re-consider whether you SHOULD be eating at a deficit as opposed to just increasing your general activity level throughout the day. Which boosts your calories out... and leads to gradual weight loss without a metabolic downside.
Similarly building muscles makes you stronger, and generally "fitter" looking. And again has no metabolic downside...
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miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.0 -
Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
meal timing has nothing to do with metabolism.0
This discussion has been closed.
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