PUMP UP METABOLISM

Atthea

Here is an article I just read and brings me the question again!

So I have been working out 4-5 times a week( Curves, Turbo jam and now 30 day shred) and checking my cal intake since february.
Gained pounds and inches but I am more muscular; good definition, strong and happy ! No way I am stopping but yes I would like to see some inches go off soon!

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http://www.everydayhealth.com/fitness-specialist/fixing-ruined-metabolism.aspx?xid=nl_LosingItWithJillianMichaels_20110607

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?
A:
This is such a good question — I'm so glad you asked! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 117; 117 x 12 = 1,404 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

Get more fitness tips from Jillian Michaels.

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EXCEPT....NEVER did I eat that much calories (12 cals X 215 pounds=2580 calories a day :noway: )
What do you think? I can't possibly go and eat that much food??
I eat 1200 to 1500 a day and still am not loosing weight after 5 months........

:indifferent:

ginagn73

Here is an article I just read and brings me the question again!

So I have been working out 4-5 times a week( Curves, Turbo jam and now 30 day shred) and checking my cal intake since february.
Gained pounds and inches but I am more muscular; good definition, strong and happy ! No way I am stopping but yes I would like to see some inches go off soon!

---

http://www.everydayhealth.com/fitness-specialist/fixing-ruined-metabolism.aspx?xid=nl_LosingItWithJillianMichaels_20110607

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?
A:
This is such a good question — I'm so glad you asked! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 117; 117 x 12 = 1,404 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

Get more fitness tips from Jillian Michaels.

---

EXCEPT....NEVER did I eat that much calories (12 cals X 215 pounds=2580 calories a day :noway: )
What do you think? I can't possibly go and eat that much food??
I eat 1200 to 1500 a day and still am not loosing weight after 5 months........

:indifferent:

You need more calories...eat them!!!!!!!Thats why you are not losing!

jonikeffer

The 12*body weight is closer to your maintenance needs...if your metabolism is trashed due to years of yo-yo- dieting, you have to give your body a chance to "reset" before trying to diet again. So Jillian was telling the person to eat that, so her body would reset. THEN after a couple months of that, you can build in a bigger deficit again. That isn't a "dieting amount" of calories, but is needed for the original questioner to fix her metabolism.

However keep in mind you don't ever want to build in more than a 1000 cal deficit, which would be a 2 lb loss each week. More than that just won't work long term. Anyone who is little and only has a BMR of under 1700 simply can't build in more than a 500 cal deficit in any case.

cinico

I am not a pro, but I do eat close to 2000 calories a day and I weigh 153! I have also seen ladies so much smaller that fit into size 4's and eat over 2000 calories so eating more to loose does make sense to me!

Try breaking up your calories into 5-6 small meals per day!

sharidiane

bump ... because I'm in a similar situation. I am doing the 30DS, sticking to about 1500 calories and I am losing inches (I think). But I am definitely NOT losing weight. I keep doing things like circuit and interval training to boost my metabolism, but I cannot imagine eating 2700 calories per day. No way. Interested to see what others have to say about this.

ginagn73

I have done weight watchers for years and what it has taught me is that the heavier you are the more you need to eat in order to lose weight. So someone that weighed 150 pounds ate 29 points where as someone that weighed 200 pounds ate 35 points a day. If you didn't you wouldn't lose the weight. So I say you need to eat more calories!!!

michelnie

From my experience I suggest gradual increase if you feel you really are at a plateau. I started with eating 600 calories a day. (Yes I know that's really bad) I did lose a considerable amount before I plateaued. I then moved to a 1200 calories a day. And that has worked till I reached another plateau. I then moved to 1400 daily. And that worked till I plateaued. So recently moved to 1890 a day it has been working. I think gradual increase will not shock the body too much that you'll gain too much weight too fast from the initial shock. But well this is what worked for me. Good luck to you. And don't be discouraged when you gain a bit of weight when you initially increase. It will come off as long as the increase is reasonable. So no 3000 calories!

foreverloved

It's not all about the cals either. If you're eating 1500 cals with tons of sodium, preservatives, added sugar, and fat then you're not going to see much progress (something I'm struggling with currently).

Atthea

[/quote] You need more calories...eat them!!!!!!!Thats why you are not losing!
[/quote]


I started the week saying let's eat more and see ! Nothing to lose!! OR YES MAYBE !
Scale will go up again though??? :frown:
Just by training I gained pounds (may be water)....

Hope you're right !!

vetsnatural

Wow, all of that is very interesting. I will have to try to do that.

susanswan

I am interested in this topic, too. I am 153 pounds and now seem to be stuck for the last week or two. I generally eat between 1400 - 1600 calories a day now and things are slowing down/stopping. I've gone up 1 - 2 pounds from my low point so will keep exercising 300 + calories per day and work towards eating those calories, too.

Just my opinion but, I'd like to see more "real" food - fruits, veggies, lean proteins, and whole grains in your diet. You only had 7 gms of fiber yesterday. I didn't look back further than that, so yesterday could have just been an off day. But good luck!

Atthea

Many Thanks to you all !
I REALLY appreciate it !!

I don't think I will find it hard to eat more for sure !! :laugh:
I'll just have to be extra careful with salt and sodium intakes, my worst enemy I think !
How come MFP tells us to eat 1200 cals? It's too low and we don't lose..!?!?

I am so used to cutting back on this and that and I want to free myself from all insanity.
Just to be able to eat a bit of everything normally end of story !!

I am a bit scared though !!

heatherisms

I'm new to the MFP world, and I've never really done dieting before... So this thread was very interesting to me and I'll have to remember to try this out! But, according to the calculations MFP gave me,I'm only supposed to eat 1200 cals a day, and I think I saw someone else point that out too... Why are the calculations so low if the numbers should be higher???

Soooze

I'm new to the MFP world, and I've never really done dieting before... So this thread was very interesting to me and I'll have to remember to try this out! But, according to the calculations MFP gave me,I'm only supposed to eat 1200 cals a day, and I think I saw someone else point that out too... Why are the calculations so low if the numbers should be higher???

If MFP gave you 1200 calories, it's probably because you have set your goal weight loss/week too high... like 2lbs+/week. It depends how much you weight currently . I would lower the weight loss goal (to 1 or .5/week) and that will up your daily calorie a bit. And then, you have your workout calories on top of that.