lose weight

yopeeps025

I know the primary way to lose weight is calories in< calories out.

My questions is though does anyone care about metabolism?
Does anyone try to increase metabolism while losing weight?

I feel as though metabolism is very important to calories in< calories out.

It seems to be the answer when people go into a stall having a large deficit for a long duration.

Also I have notice that the increase in metabolism (BMR, RMR there basically the same) that when burning calories throughout the whole day at rest that they are more from fat.

let1179

Honestly, I don't know how to jump start the metabolism other than doing what we are doing now, exercise and food choices. Once exercise becomes a constant doesn't that increase metabolism, over time?

psuLemon

Metabolism is only a part of the equation but the only way to increase metabolic rates is to increase lean body mass. If you are working to lose weight, the chances of increasing metabolism is slim. What generally happens is an increase to TDEE and maintenance of ones metabolism.

edit: even if one does increase their metabolic rate, there energy balance equation still plays a larger roll... CICO. The main benefit from an increase in BMR/RMR or TDEE is that you can eat more food.

yopeeps025

Honestly, I don't know how to jump start the metabolism other than doing what we are doing now, exercise and food choices. Once exercise becomes a constant doesn't that increase metabolism, over time?

That is a thing I question to. For example doing the same workouts month after month will not burn the same amount of calories of that first exercise session. I have also read that when you become more in shape and healthier that the body burns calories throughout the day better. It not the constant exercise it is the progressive overload that can increase metabolism I think.

yopeeps025

Metabolism is only a part of the equation but the only way to increase metabolic rates is to increase lean body mass. If you are working to lose weight, the chances of increasing metabolism is slim. What generally happens is an increase to TDEE and maintenance of ones metabolism.

What about like cold thermogenesis? it would make sense that if your body has to heat up more that you would burn more calories throughout the day which equals a higher BMR.

psuLemon

Honestly, I don't know how to jump start the metabolism other than doing what we are doing now, exercise and food choices. Once exercise becomes a constant doesn't that increase metabolism, over time?

That is a thing I question to. For example doing the same workouts month after month will not burn the same amount of calories of that first exercise session. I have also read that when you become more in shape and healthier that the body burns calories throughout the day better. It not the constant exercise it is the progressive overload that can increase metabolism I think.

I made some edits above. Within the fitness community, there are a lot of myths and creative wording to sell programs. I have yet to see a study that would indicate a large increase in metabolic functions from exercise, especially during weight loss (or a catabolic energy state). Generally, your TDEE will increase as your body is working to repair it more, which takes energy.

In all honesty, 99.9% of us are not getting RMR test done to see if there is any improvement in our metabolic functions, so it's kind of a moot point. It would be nice to have the quantitative data, but in the end, your RMR doesn't mass so much as compared to your CI vs CO for weight loss. The reason most people plateau is mislogging. You can literally do the same workout program the entire time and still lose weight as long as you compensate for the improvements in exercise and the requirement to need less calories as you lose weight.

smantha32

As far as I'm aware, increasing muscle mass is the only way to improve metabolism.

psuLemon

Metabolism is only a part of the equation but the only way to increase metabolic rates is to increase lean body mass. If you are working to lose weight, the chances of increasing metabolism is slim. What generally happens is an increase to TDEE and maintenance of ones metabolism.

What about like cold thermogenesis? it would make sense that if your body has to heat up more that you would burn more calories throughout the day which equals a higher BMR.

Most those studies show minimal results at best. I think something like 5 - 30 calories a day.

yopeeps025

Metabolism is only a part of the equation but the only way to increase metabolic rates is to increase lean body mass. If you are working to lose weight, the chances of increasing metabolism is slim. What generally happens is an increase to TDEE and maintenance of ones metabolism.

What about like cold thermogenesis? it would make sense that if your body has to heat up more that you would burn more calories throughout the day which equals a higher BMR.

Most those studies show minimal results at best. I think something like 5 - 30 calories a day.

The article I was reading was about shivering and how many more calories that would burn. Also about brown fat.

yopeeps025

I also know the HIIT workouts does increase metabolism after the workout is complete. Tabata HIIT even takes it to a new level. My cardio acceleration puts HIIT and weight training together to cause even more of a afterburn effect.

BusyRaeNOTBusty

I'd worry more about increasing your TDEE than your BMR. Just be more active. Take the stairs, walk instead of drive, play with your kids, etc.

yopeeps025

I'd worry more about increasing your TDEE than your BMR. Just be more active. Take the stairs, walk instead of drive, play with your kids, etc.

We would all like to have a high TDEE but does that happen. The major of people who lose weight clearly show that TDEE does not stay high. Life happens things happen health gets put on the side. Now I see why some people told me that I am going to be with someone who also takes pride in fitness and health.

So BMR increases someway which will make it so your lifestyle has a high TDEE.

Kalikel

Other than surgery and pills, I have done nothing specific to increase my metabolism. It is what it is. It's a little slow, but that's okay. My boyfriend is a little slow and I'm not trying to make him move faster.

I exercise, but not with metabolism in mind. Don't know my TDEE or even what a TDEE is (and don't care or want to know.)

I just have to get rid of the fat, that's all.

yopeeps025

Other than surgery and pills, I have done nothing specific to increase my metabolism. It is what it is. It's a little slow, but that's okay. My boyfriend is a little slow and I'm not trying to make him move faster.

I exercise, but not with metabolism in mind. Don't know my TDEE or even what a TDEE is (and don't care or want to know.)

I just have to get rid of the fat, that's all.

As long as you are losing right. That is what matters. I just to see which I know is kind of impossible if there are mutliple ways to increase metabolism. So when I get to my weight goal I can eat as many calories As someone who weight 50 pounds more than goal weight. Add that with the fact that I might not be able to consume large meal like how I used to. I remember in one sitting especially if I was drinking I can consume +4000 calories. food + alcohol. There is no way I could do that now and I still have a lot to lose.

vismal

As far as I'm aware, increasing muscle mass is the only way to improve metabolism.

This is for the most part true. And it's not even a huge increase either. Anything that claims a boost to metabolism is usually too insignificant to matter. As was mentioned above, increasing TDEE is far more realistic then actually increasing BMR. If you do enough small things throughout the day they add up. Things like parking in the back of parking lots, always taking stairs, walking rather then driving (when feasible)... All those things seem insignificant when you examine the calories they burn, but add them all together, and do them over a long enough period of time, and it will make a significant increase to your TDEE.

As far as HIIT vs. LISS many studies have shown, that despite the after burn effect of HIIT, the net calories burned are not much different then LISS. It's more of a personal preference thing then 1 being "better" than the other. Plus HIIT can impair recovery where as LISS tends not too.

yopeeps025

As far as I'm aware, increasing muscle mass is the only way to improve metabolism.

This is for the most part true. And it's not even a huge increase either. Anything that claims a boost to metabolism is usually too insignificant to matter. As was mentioned above, increasing TDEE is far more realistic then actually increasing BMR. If you do enough small things throughout the day they add up. Things like parking in the back of parking lots, always taking stairs, walking rather then driving (when feasible)... All those things seem insignificant when you examine the calories they burn, but add them all together, and do them over a long enough period of time, and it will make a significant increase to your TDEE.

As far as HIIT vs. LISS many studies have shown, that despite the after burn effect of HIIT, the net calories burned are not much different then LISS. It's more of a personal preference thing then 1 being "better" than the other. Plus HIIT can impair recovery where as LISS tends not too.

I was told and I experience that long duration of LISS eating away at muscle for energy. Then again that time I experience it I was more likely eating VLCD I think. Also it is more of a time preference now. I rather not do a hour cardio when I can do HIIT for like a third of the time. The afterburn effect from what I read burns more fat at rest. Also my HIIT I do in a progressive overload manner. I always aim to beat my PR.