Weight loss and metabolsm

GloriaBJN
GloriaBJN Posts: 78 Member
edited October 2022 in Health and Weight Loss
People are saying weight loss is a simple equation. Less calories = weight loss, more carlories doesn't = weight loss. I think people are forgetting about how our metabolism can change during a diet (or going off), which affects weight loss or gain, and there seem to be media posts about revving up your metabolism for weight loss. I found my Apple Cider Vinegar pills, a natural weight loss supplement, and decided it wasn't yet time. I'd wait until I got "stuck" for no apparent reason.

Replies

  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    edited October 2022
    glassyo wrote: »
    The thing about metabolism is more because, as you lose weight, it takes less calories to keep you running. Barring how much exercise you get in, of course. :)
    Wise words. While there may be a metabolic effect, the very existence of that effect remains controversial, its genuine effects remain highy debated and if they exist at all, they are clearly very limited because there would be no debate if the effect was significant and while it is of scientific interest, it is just a distraction for those of us who want to lose weight. It is more productive to focus our attention on energy intake reduction in as heathful a manner as possible rather than waste our time and mental energy on figuring out potentially non-existant metabolic effects.

  • kshama2001
    kshama2001 Posts: 28,052 Member
    Here's my favorite article on metabolism:

    https://www.aworkoutroutine.com/how-to-increase-metabolism/
  • GloriaBJN
    GloriaBJN Posts: 78 Member
    kshama2001 wrote: »
    GloriaBJN wrote: »
    People are saying weight loss is a simple equation. Less calories = weight loss, more carlories doesn't = weight loss. I think people are forgetting about how our metabolism can change during a diet (or going off), which affects weight loss or gain, and there seem to be media posts about revving up your metabolism for weight loss. I found my Apple Cider Vinegar pills, a natural weight loss supplement, and decided it wasn't yet time. I'd wait until I got "stuck" for no apparent reason.

    I used to work for a company that sold these, and every other weight loss pill touted by snake-oil salesman Dr. Oz. Don't waste your money on more.

    I actually already have a bottle of these. I believe ACV lends to healthy gut flora.
  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    ccrdragon wrote: »
    Eating a wide variety of foods contributes more to healthy gut flora than any supplement that you can take.
    I could not agree more. We are in complete agreement.

  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    kshama2001 wrote: »
    Here's my favorite article on metabolism:

    https://www.aworkoutroutine.com/how-to-increase-metabolism/
    It is a good article. The only thing I would change is that I would not add more protein but replace some food by proteinm since the net calorie availibility difference between carbs and protein is only about 30%. That said, it is not much either way, since it is not advisable to consume 500 g of protein or something foolish like that.

    Something similar is true for fibre, but despite the fact that the net calorie availability of fibre is far lower than that of protein, fibre is much less insisted upon for some reason. That puzzles me a bit since most foods that are high in fibre are very tasty.
  • GloriaBJN
    GloriaBJN Posts: 78 Member
    kshama2001 wrote: »
    Here's my favorite article on metabolism:

    https://www.aworkoutroutine.com/how-to-increase-metabolism/

    Thanks. It's a good read, and I appreciate the affirmation from other posters.
  • GloriaBJN
    GloriaBJN Posts: 78 Member
    edited October 2022
    Okay found it in your link kshama2001 https://community.myfitnesspal.com/en/home/leaving?allowTrusted=1&target=https://www.aworkoutroutine.com/how-to-increase-metabolism/
    "An adaptive component.
    The thing is, both research and real world experience have shown that as we lose weight, a person’s metabolism slows down more than you’d predict based on the loss of weight alone. This extra amount of slowdown is adaptive thermogenesis, and it occurs as part of your body’s survival response to weight loss. You see, your body doesn’t know if you’re losing weight because you’re trying to get in better shape, or because you’re about to stave to death. So, your body responds accordingly by slowing your metabolic rate a little extra to conserve energy and hopefully keep you alive."...

    "While we can’t quite prevent it, we can certainly minimize it. And one of the easiest ways of doing that is by minimizing how “in danger” of starvation your body thinks it is, which means NOT having an excessively large caloric deficit (caused by either eating too little, exercising too much, or a combination of both)… and instead keeping things more moderate."
  • BartBVanBockstaele
    BartBVanBockstaele Posts: 623 Member
    GloriaBJN wrote: »
    So, your body responds accordingly by slowing your metabolic rate a little extra to conserve energy and hopefully keep you alive."...

    The key word here is "a little". I submit that it is not really worth paying much attention to. In most people it will never show up, and in those in whom it does, it is very limited, precisely the reason why the science isn't settled. It is also not a choice between having it and not having it. It is a choice between losing weight and not losing weight (or gaining weight). In comparison to the deleterious effect of overweight, those caused by this still largely hypothetical effect the choice is an easy one to make. It surely is better knowing about it, but we should not allow it to hinder the weight loss we need (unless we do not actually need that weight loss).


  • ninerbuff
    ninerbuff Posts: 48,964 Member
    It's also a good idea to have exercise in your program of weight loss, not for weight loss, but to ensure that muscle ISN'T a big part of the equation in the overall weight loss. People who just diet alone without exercise tend to have a faster slowdown in metabolic rate because some of their loss is muscle.
    And as for Apple Cider vinegar.....................put it on your salad.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • AnnPT77
    AnnPT77 Posts: 34,118 Member
    GloriaBJN wrote: »
    Okay found it in your link kshama2001 https://community.myfitnesspal.com/en/home/leaving?allowTrusted=1&target=https://www.aworkoutroutine.com/how-to-increase-metabolism/
    "An adaptive component.
    The thing is, both research and real world experience have shown that as we lose weight, a person’s metabolism slows down more than you’d predict based on the loss of weight alone. This extra amount of slowdown is adaptive thermogenesis, and it occurs as part of your body’s survival response to weight loss. You see, your body doesn’t know if you’re losing weight because you’re trying to get in better shape, or because you’re about to stave to death. So, your body responds accordingly by slowing your metabolic rate a little extra to conserve energy and hopefully keep you alive."...

    "While we can’t quite prevent it, we can certainly minimize it. And one of the easiest ways of doing that is by minimizing how “in danger” of starvation your body thinks it is, which means NOT having an excessively large caloric deficit (caused by either eating too little, exercising too much, or a combination of both)… and instead keeping things more moderate."

    Yes, energy intake affects functional energy level, which affects RMR (a little), and affects NEAT (maybe a little more).

    A simple equation does apply, though in a 'point in time' snapshot sense. Bodies are dynamic, not static - sure.

    That all makes moderate loss rates more sensible than fast ones, though that's just one of the good reasons for most people to keep loss rate moderate.

    ACV pills are irrelevant to fat loss or breaking weight stalls, unless through the placebo effect, which is surprisingly strong (and which some people don't realize can be physical, not just 'all in one's head').

    ACV pills are relevant to gut microbiome only if they contain live cultures. Whether live-culture ACV accomplishes anything useful via gut microbiome is quite debatable.

    There's lots of interesting research about our gut microbiome, but little settled science. That makes claims about gut microbiome a fertile field for supplement marketing.