Another tip from Jillian Michaels: Think your metabolism's g

megz4987

given up on you?***

What she says seems like an awful lot for some people... I'd like to know what you guys think!

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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

ashleigh2311

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

pelleld

bumping for later reading

sunnycam

I'm scared that I will gain weight! Has anyone tried this?

It makes sense.. I imagine my weight would go up initially, but then start leveling off...but how long does it take?

luelue1971

Wow. That would be over 2400 calories for me per day. I'm almost certain I would gain a lot of weight doing that for 2 months. But if the goal is to reset your metabolism maybe your not supposed to lose necessarily during that time. I guess the exercise would be needed to burn off the excess.

It's an interesting idea however.

cessnaholly

I dunno about others but that 12 x weight = calories seems a little high to me.

At 213, MFP says I shoud be eating 1300 calories. 12 x 213 = 2556. That just doesn't sound right to me.

thefreemans28

This is great information! Thanks for posting.

amhyb8

12 * my weight equals waaaay to many calories!

megz4987

On one side, I agree it sounds RIDICULOUSLY high but if it's meant to reset your metabolism, take it out of starvation and allow your body to function properly again, I suppose to makes sense.

tlems

Really? 12 cals per pound? I must research this more.

bcattoes

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

The same is true for me, but she was answering a question about people that have thrown their metabolism out of whack, not the average person wanting to lose weight. I thought it sounded like pretty good advice. But better advice would have been to talk to a doctor, as anyone with a health issue should before beginning a weight loss program.

ChantalGG

She doesnt mention eating back the calories though. and she wants you to workout so you should burn at least 300 a day. But maybe she was talking with a smaller person. For me is sounds fine i would be at 1700 calories by this and with workouts it would drop down my calories to 1200 to 1400 a day.

irishwitch

Wow that's around 2200 calories for me. I don't think I can eat that many. I have enough trouble just eating 1400 calories a day. And that isn't even eating all my workout calories back.

bcattoes

On one side, I agree it sounds RIDICULOUSLY high but if it's meant to reset your metabolism, take it out of starvation and allow your body to function properly again, I suppose to makes sense.

Right, I don't think she was saying you'd lose any weight eating those calories. I read it as you need to do this to reset BEFORE trying to lose weight.

babs23

She's NOT saying that you should eat like that forever... but if you're metabolism is out of whack, do it for 2 months to reset.

After the reset, THEN start creating a calorie deficit. At least that's how I read it. Am I wrong?

ETA - glad other people are reading it that way too! ALSO, I don't think this is meant for everyone either.

Gettinfit2

I think the formula is for maintenance. The objective is resetting the metabolism. Eating over 2000 calories a day is probably fine if the focus is whole foods and not sub-foods. Throw in some execise and the body wil adjust.

Just1forMe

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

Not if you did it only for 4-8 weeks at the beginning of trying to lose weight...what she says makes a lot of sense. It's taken me 2.5 years of calorie counting & eating back my exercise calories to get mine back to "almost normal". Probably would have been better to do it her way...

One more good reason to eat back your exercise calories...otherwise it's just another "crash diet" where you are way undereating and screwing up your metabolism.

brknllama

like everyone said...over 2100 calories, i would for sure gain weight

Atlantique

She's NOT saying that you should eat like that forever... but if you're metabolism is out of whack, do it for 2 months to reset.

After the reset, THEN start creating a calorie deficit. At least that's how I read it. Am I wrong?

ETA - glad other people are reading it that way too! ALSO, I don't think this is meant for everyone either.

That's mainly how I read it too--she's putting people in maintenance mode at 12 calories per pound of body weight, and calculating that you'll exercise at least 3 hours per week and hoping you'll exercise for 5 hours per week for the deficit.

Shawnda1730

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

I so agree with you, that is tough becasue it is almost 1000 calories over what MFP recommends I take it. If I ate like that for a month or two I would 1 to 2xs what I weigh now and that is so not an option. So, why can't we eat the recommened amount that MFP recommends for that 1-2months and our metabolism adjust to that? Just a question?

Have a Great Day!

cassondraragan

You aren't supposed to be losing weight while you are resetting your metabolism. Also, your daily allowance by MFP is for weight loss mode. I am 201 lbs, and if I wanted to maintain my weight (right now that is) I'd still get 2060 calories. If I muliplied 201 x12= 2412. But she didn't say just up your calories and that is it. She said then you have to EXERCISE to increase your metabolism. So if you exercised and burned even half of those extra calories (200) your body still burns at a higher rate after exercise, so you would burn close to that other 200 calories (I'm using my own numbers here.) I'm just saying she isn't saying that you just up your calories. She says up your calories and then exercise. And you shouldn't compare the calorie deficit from your MFP weight loss calorie goal. And you will gain a couple of lbs for the first week or two, but then once your bodies "fire" starts burning hotter again, then the weight will start falling again. But this is for people who have really screwed up their metabolism by eating <800lbs for long periods.

cardbucfan

I'm at maintenance and the 12 lbs. times my weight of 135 is just about what MFP has me at for maintenance so I agree that this is for re-setting the metabolism and not losing weight.

Gettinfit2

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

Not if you did it only for 4-8 weeks at the beginning of trying to lose weight...what she says makes a lot of sense. It's taken me 2.5 years of calorie counting & eating back my exercise calories to get mine back to "almost normal". Probably would have been better to do it her way...

One more good reason to eat back your exercise calories...otherwise it's just another "crash diet" where you are way undereating and screwing up your metabolism.

Lisa, what you said makes a lot of sense. I think I've been denying myself food for so long that I am afraid to eat. I've trained myself to think that less is better. Interesting how I never really lost weight eating less.

crisanderson27

First, set your daily caloric intake at 12 calories per pound of body weight.

eh?!
that is 700 cals a day over what MFP recommends as my daily allowance!
i would be a whale if i did this!

Not if you did it only for 4-8 weeks at the beginning of trying to lose weight...what she says makes a lot of sense. It's taken me 2.5 years of calorie counting & eating back my exercise calories to get mine back to "almost normal". Probably would have been better to do it her way...

One more good reason to eat back your exercise calories...otherwise it's just another "crash diet" where you are way undereating and screwing up your metabolism.

Amen =D.

skinnyinnotime

She doesnt mention eating back the calories though. and she wants you to workout so you should burn at least 300 a day. But maybe she was talking with a smaller person. For me is sounds fine i would be at 1700 calories by this and with workouts it would drop down my calories to 1200 to 1400 a day.
[/quote)

This is how I think it is. Mfp set your calories not taking workouts into account and suggests you eat them, as it adds it to your calorie intake when logged.

yvmgil

Great tips, Thanks

ladybg81

Mine would be 1596 which is not much more than where I am currently at maintenance, 1450 plus my exercise calories.

I think what she is saying is that in order to fix what you have screwed up with the years of yo-yo dieting (read it again people) is to take your current weight x 12 and stick to that for 1-2 months to fix your body; then you can start with a deficit and start losing weight the healthy way. I think she hit the nail on the head with this one.

skinnyinnotime

She doesnt mention eating back the calories though. and she wants you to workout so you should burn at least 300 a day. But maybe she was talking with a smaller person. For me is sounds fine i would be at 1700 calories by this and with workouts it would drop down my calories to 1200 to 1400 a day.
[/quote)

This is how I think it is. Mfp set your calories not taking workouts into account and suggests you eat them, as it adds it to your calorie intake when logged.

Oops, i managed to type my reply into the quote :blushing:

gorguslyjealous

Yah - I would imagine that at this point it's just resetting your metabolism so that afterwards you'll be able to being a healthy lifestyle. If you're constantly yo-yo dieting and you can't seem to lose weight, you don't really have a BMR to figure out how to subract from since you've fluctuated it so much. By starting off setting your BMR to a normal rate you'll be able to figure out how many calories you'll need to burn/decrease from daily in order to lose weight!

mpchaplin

I know it sounds like a lot, but when I can vividly remember back in undergrad when I was starting to lose weight I would limit my calories one week and then slacken that restriction the next week, and I would lose weight (I was also exercising). All I know is that there is something to be said about letting your body realize you aren't trying to starve it. And like she said, this is for people who are majorly restricting their calories, not doing it in a smart, reasonable way.

RTricia

bump....