The real key to losing weight is Metabolism!!
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Oh Man
I really love the OP for posting this! 
Awesome post, Thanks for the info! :flowerforyou:
Too bad a lot of people will want to throw eggs at you for mentioning the words "metabolism", "breakfast" AND "starvation mode"... those are like curse words on here and quite a few people will - only from reading them - get a rash, a heart attack or go into anaphylactic shock :explode: I mean, is there any worse poison than breakfast?? :laugh:
I'll have your back tho! *says she as she finishes her breakfast* 0 -
I just know, the more water I drink, the more trips I have to make to the bathroom; ergo, more calories burned.0
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Here's the proof eating breakfast is important. The american journal of epidemiology published a study stating those who did not eat breakfast were 4.5 times more likely to be obese. As well, these people gained more weight on average than those who ate a good breakfast. It's a fact not a myth.
http://www.womenshealthmag.com/weight-loss/boost-your-metabolism?cat=18944&tip=18951
To the OP this was a great summary of advice
First, epidemiology studies never *prove* anything; by definition they indicate correlations only.
Second, the study you reference was not a controlled study.
Third, in that study, only 3.6% of participants skipped breakfast.
Fourth, as the study indicates, those skipping breakfast tended towards higher general Caloric intake -- that's a behavioral issue.
If not done by the time I get to it, I'll post some controlled studies which show no effect on metabolism from eating breakfast.
Again -- it may work for you due to behavioral issues, and if so, that is fine. But it is not due to metabolic reasons.0 -
Thank you for posting this. This is exactly what my trainer has been telling me, but seeing it actually helped make some more sense of it. I do know when I started listening to him, and following this, my weight started dropping off. 23lbs, since I started training in November. Im feeling better, getting "fit", and looking better.
THANK YOU for posting.
Karla0 -
Wow! I'm shocked at all the negative posts! This is consistant with all the doctors, nutritionists and physical trainers that I have ever discussed it with. This is how I've lost my weight and how I will continue to live my life.
Thank you for posting - I'm sure there are SOME open minded people that are looking for suggestions.0 -
All the food and water stuff are myths. Your metabolism doesn't speed up and slow down. It runs at a constant base rate, and burns more based on how active you are at any particular time. Eating does not speed anything up. If anything, constant eating can hurt physical activity, since if you force your body to constantly digest food, then it's forced to use energy to keep the digestive system running. The body doesn't burn extra calories to digest food, it diverts energy from other systems. That's why you feel sleepy after eating a large meal, the majority of your energy is being diverted to your digestive system.
When you eat has no metabolic effect on your body. Also, over hydrating has no health benefits. Drink when you're thirsty to maintain proper hydration, drinking more than that does you no good.0 -
Wow! I'm shocked at all the negative posts! This is consistant with all the doctors, nutritionists and physical trainers that I have ever discussed it with. This is how I've lost my weight and how I will continue to live my life.
Thank you for posting - I'm sure there are SOME open minded people that are looking for suggestions.
This! I'd love to know how many of all the "there really is no starvation mode"-posters are actually doctors or scientists...0 -
There have been no scientifically proven benefits to drinking extra water when you're not thirsty.
There was a study done with two identical twins- one drank the daily reccomended amount of water every day for a month and the other just drank when she was thirsty. At the end of the month there were absolutely no health benefits for the woman who drank the extra water.
I'm willing to bet a lot of the people who say they started drinking extra water and felt better are experiencing a placebo effect.
Of course if you WANT to drink extra water I'm not saying that you shouldn't- but I just don't understand why a lot of people on MFP preach that its a fact that you should drink a specific amount of water every day.
Article if anyone wants proof/evidence: http://www.scientificamerican.com/article.cfm?id=eight-glasses-water-per-day
True, and true.0 -
I understand that you're trying to help people but you should really update your nutritional information. Most of what you've written isn't correct and while none of what you said will be harmful, you're suggesting that people do a lot of things that really won't do anything towards helping them with their goals. See below.1.) Breakfast IS Important:
Why is breakfast soooo important? Your body is naturally programmed to conserve as much fat (energy) as possible when it is not being fed trying to protect vital organs and lean muscle tissue.
Metabolic slowdown doesn't occur intra-day and doesn't even occur after 24 hours. 48-72h fasting might start to show metabolic issues but certainly intra-day periods of not-eating are not going to cause ANY metabolic issues whatsoever. Please see www.leangains.com for research to back this up.When you are sleeping at night, so is your metabolism. Starting your metabolism as soon as you wake-up is vastly important.
Rubbish. Your metabolism doesn't slow down during the night and you will continue to digest food. Sure, you aren't active so you aren't running around burning calories through any activity thermogensis but you're still burning calories. Secondarily and MOST importantly, you're trying to narrow your scope to acute processes when the big picture is key. Your only goal when trying to slim down is to have lipolysis exceed lipogenesis and if you're in a calorie deficit, this happens by itself over time REGARDLESS of the short term effects.Furthermore, after you eat your metabolism increases due to something called the thermic effect of food. Thermogenesis is the process of how your body increases heat to burn calories.
Thermic effect of food is based on macronutrient content and total calories consumed. It is not based on frequency of feeding. For example, if you eat 5 meals per day at 400 calories each, TEF would dictate that, for example, you'd burn 10% of that each time you eat (I'm using 10% for simplicity). 10% x 400 = 40 and you do this 5 times and burn a total fo 200 calories per day via TEF. If I eat 2000 calories all at once for 1 meal I will burn 10% x 2000 = 200 and we arrive at the same place.2.) Frequency of Eating:
Pretty much everything you wrote in this section was false, at least the metabolic portions. See above for an explanation of TEF. But, there's part of what you said that I'd like to comment on additionally:An added benefit of eating every three hours is that you don't get hungry. By never getting hungry, you reduce the chances of overeating, or grabbing something quick and unhealthy just because it's there.
This is personal preference and some people DO feel less hungry eating smaller, frequent meals. However, there's adequate research suggesting otherwise and you can also find that at www.leangains.com.
In short, Ghrelin is a hunger signaling hormone that adapts itself to behavior in that if you employ a specific feeding schedule, Ghrelin will adapt to this and the end result is (for some people) that you "feel" hungry around your feeding times. The bonus to this effect is that if you choose an intermittent style of eating (for example, when I cut weight I only eat between about 2pm and 9pm and it works wonders for me) it can be easier to go longer periods without food.and more important, when you eat after “starving,” you body will immediately convert the consumed calories to fat. Not good.
This is just physiologically incorrect, entirely.a.) Regular cardio raises your metabolism while you're doing it, but once your finished the exercise, your metabolism immediately returns to its regular rate. On the other hand, doing HIIT (High Intensity Interval Training) cardio raises your metabolism for hours afterward.
EPOC or Excess PostExercise Oxygen Consumption is quite overstated with HIIT. While this is from 2006, it's from one of the best sources you'll find and I'd speculate that if this were out of date, it would be removed from his site. I'll link you the information for your reading and also copy the summary here:
http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html
Summary -- This is a direct quote from Alan Aragon:
: • In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
• Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
• In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.A few final thoughts:
1.) Nutrition is vastly complicated and I do not pretend to know a fraction of what a nutritionist knows, I'm just sharing what works for me.
And a few final thoughts from me too sir: Despite me not agreeing with you, please understand that there's a lot of misinformation out there regarding fitness and nutrition. I'm not attacking you personally, I just find your information to be quite out of date and I'm posting so that you don't continue to misinform people. If I spew any misinformation I expect to be corrected and when done so I'll absolutely look into opposing arguments and change my stance when it calls for it.
To use an analogy, if I were to tell someone they could eat at a deficit, lift weights, wear a red hat, and consume adequate macro and micronutrients and in doing so they would successfully improve body composition and health markers, I would be correct and I could say that this worked for me. But they don't need the red hat, and they might not like wearing it.
Multiply that logic x 1000 and you end up with people doing all sorts of crap they don't have to do. It's complicated enough as is so it's best to get people straightened out, at least to some degree.3.) Try not to combine fats & complex carbs. Both are turned into energy (fat) by your body and the combination will pack on the pounds. A perfect example is a PB&J sandwich…which is considered to be one of the worse sandwiches in the world…same with Mac & Cheese…both high fat and high carbs.
Food combination is completely bogus and has no scientific backing whatsoever. It literally makes no difference how you combine your macronutrients.
Here are some good sources for you:
www.alanaragon.com
www.bodyrecomposition.com
www.weightology.net
www.body-improvements.com
These are reliable sources that use science as the foundation for their statements, not dietary myths. These people are either top-in-their-field nutritionists and/or people who train others for a living but the commonality you'll see here is that they do their research and don't rely on anecdote or "what's in the magazines" to fuel their knowledge of nutrition.0 -
Excellent post! OP... you look FANTASTIC!0
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So...what's has worked for you?I wasn't being literal...sleeping metabolism is a figure of speech...of course your metabolism is NOT sleeping...it's just slower.
Slower than what?
The vast majority of your metabolic burn is your BMR, which by definition is your body at rest. If your BMR is 1440 Cals/day, that equates with 60 Cals/hour; with 8 hours of sleep, that's 480 Cals.
Exclusive of specific exercise, if your activity factor is 0.2, that means that in all your other waking activity you burn 288 additional Calories over the remaining 16 hours of the day, or 18 Cals/hour.
Breakfast doesn't "jump start" this. Actually, this fact is the basis for intermittent fasting.
And to use the thermogenic effect of eating is dangerous: no one should consume Calories in order to burn off a little bit of those Cals by its effect. And you'll get that thermogenic effect whenever you consume those Calories, in however many meals you eat.0 -
OP - this was the best post every. I totally agree with you. Others may have different opinions but that is ok. If you look, it is easy to find a study the contradicts anything. There may be a hundred studies to support something but someone is able to find a study that contradicts it. Be positive and try it. If your current lifestyle is not working ( you are gaining weight), try something new. Thanks again OP !!!!!!0
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Great information, Im following your facebook page now...shame some people are so negative. Alot of what you have said is common sense. I was bought up as a vegatarian and my Mum studied nutrition and drilled it into me from an early age, the breakfast thing was one of her mantras, as was the info you have given about protein, she used to talk alot about complete proteins, also drummed into me from an early age! Thanks so much for posting this today, my motivation was waning and this is just what I needed!!! I also do the 20 minute workout with quick power surges of exercise. Im sure its a proven fact that most road accidents are caused by low blood sugar due to not eating enough or skipping breakfast. Thanks again!!! Awesome abs, I can see you practice what you preach!
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Great post!! Not everything I agree with but it gets people thinking. Everyone here is trying to help.0
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Breakfast is necessary:myth
No. of meals/day:myth
Metabolism is never at sleep. On the contrary. During sleep we burn most of the fat.
Drinking extra water when not thirsty or above body's needs is good: myth
I'm not bothering to add links to studies proving why those from above are myths. We discussed that millions of time.
If it works for you very good but be sure that what works is not your self control, hard work, genetics, quality food, determination etc.
Other than that there are couple of good point which have to be remembered.
Peace.0 -
Here is one (of many) actual studies confirming no metabolic impact.
http://www.ncbi.nlm.nih.gov/pubmed/11319656
Quoting from the conclusion:
"CONCLUSIONS:
In the short term, meal frequency and a period of fasting have no major impact on energy intake or expenditure but energy expenditure is delayed with a lower meal frequency compared with a higher meal frequency. This might be attributed to the thermogenic effect of food continuing into the night when a later, larger meal is given. A morning fast resulted in a diet which tended to have a lower percentage of energy from carbohydrate than with no fast."0 -
:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:
:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:
Agree with Sidesteal0 -
Excellent post....thanks for posting some really great info. I agree with everything but the water...replace that with "liquids" to ensure no dehydration occurs, drink when you are thirsty, try liquids first before eating to make sure you aren't thirsty and mistaking it for hunger and I'm on board 100%! And there's nothing wrong with plain water being your "liquid" if you like it :happy:The real key to losing weight is Metabolism!!
METABOLISM:
definition: Metabolism is the process that converts the food you eat into energy to support life.
There are diets and then there are “diets.” But the real key to LASTING weight loss is making a lifestyle change and doing smart things to speed up how effective your body is in burning off calories AND to keep that calorie burning machine operating at full capacity for as many hours per day as possible.
Again, great information!!0 -
bump0
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So...what's has worked for you?
Sometimes I eat breakfast, sometimes I don't. Occasionally I'll IF. Sometimes I eat lunch, sometimes I don't. Sometimes I snack, sometimes I don't. What worked for me was modifying my diet to consume X Calories over the day and making healthy food choices. Toss in exercise for good measure.
Basic stuff.
And for those citing "negativity": is it negative to point out proven fallacies? Again -- I'm a pragmatist, so if something is working for you, by all means, go for it. But do it with the knowledge and understanding of why it is working.0 -
Quite a lot of nonsense in there that has been hashed together. Especially about frequency of eating. Oh dear.0
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Wow! I'm shocked at all the negative posts! This is consistant with all the doctors, nutritionists and physical trainers that I have ever discussed it with. This is how I've lost my weight and how I will continue to live my life.
Thank you for posting - I'm sure there are SOME open minded people that are looking for suggestions.
This! I'd love to know how many of all the "there really is no starvation mode"-posters are actually doctors or scientists...
I would love to know how many people that advocate that there IS starvation mode are doctors or scientists.0 -
As many as they are pro starvation mode existence. No more no less.:laugh:Wow! I'm shocked at all the negative posts! This is consistant with all the doctors, nutritionists and physical trainers that I have ever discussed it with. This is how I've lost my weight and how I will continue to live my life.
Thank you for posting - I'm sure there are SOME open minded people that are looking for suggestions.
This! I'd love to know how many of all the "there really is no starvation mode"-posters are actually doctors or scientists...0 -
Thanks for the info.... I see alot of ripping going on here.. But I appreciate the info. Thanks again...0
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When you are sleeping at night, so is your metabolism.
That is nonsense. I expect this to lead to the "breakfast myth"...and I was right...
2.) Frequency of Eating:
The typical American diet is to skip breakfast, grab a decent lunch, over-eat at supper and snack at night. BAD IDEA!! To promote your body's metabolism, you should eat 5-6-7 times small meals per day.
Numerous studies have found this to not be true. This is one of those myths that need to die.
I am waiting for somebody to tell me why the hell I would want to eat 5-6-7 times per day!! How many calories would that mean for each meal?
Sorry I do not go with this multiple eating during the day, never have.
The metabolism still works during sleep too, if it stopped you would drop dead.
I use to never eat breakfast. I usually ate 2 big meals a day.
I switched to eating with 30 mins of waking up and eating 5-6 times a day with the in between snack being around 150 calories and protein based with a daily calorie budget of 1665, so it is possible to manage.
I am not a doctor, but I wake up hungry now. My body is use to eating something every 3 hours or so now. To me that means my body is burning fat awaiting the next meal. Not dormant, preserving the fat or fuel like he mentioned.
We all have stories here. My story is pretty much exactly what he posted and I never saw this. It worked for me!
Yes, it is possible, but how big would my "meals" be (you wouldn't be able to call them meals, they would all be snacks at that amount of times eating per day) be though?
I am on 1200 calories per day, tell me some meals that I could eat that would be 200 calories each, that would keep me full.
Not being argumentative, just saying that multiple eating is not practical for many people see.0 -
I understand that you're trying to help people but you should really update your nutritional information. Most of what you've written isn't correct and while none of what you said will be harmful, you're suggesting that people do a lot of things that really won't do anything towards helping them with their goals. See below.1.) Breakfast IS Important:
Why is breakfast soooo important? Your body is naturally programmed to conserve as much fat (energy) as possible when it is not being fed trying to protect vital organs and lean muscle tissue.
Metabolic slowdown doesn't occur intra-day and doesn't even occur after 24 hours. 48-72h fasting might start to show metabolic issues but certainly intra-day periods of not-eating are not going to cause ANY metabolic issues whatsoever. Please see www.leangains.com for research to back this up.When you are sleeping at night, so is your metabolism. Starting your metabolism as soon as you wake-up is vastly important.
Rubbish. Your metabolism doesn't slow down during the night and you will continue to digest food. Sure, you aren't active so you aren't running around burning calories through any activity thermogensis but you're still burning calories. Secondarily and MOST importantly, you're trying to narrow your scope to acute processes when the big picture is key. Your only goal when trying to slim down is to have lipolysis exceed lipogenesis and if you're in a calorie deficit, this happens by itself over time REGARDLESS of the short term effects.Furthermore, after you eat your metabolism increases due to something called the thermic effect of food. Thermogenesis is the process of how your body increases heat to burn calories.
Thermic effect of food is based on macronutrient content and total calories consumed. It is not based on frequency of feeding. For example, if you eat 5 meals per day at 400 calories each, TEF would dictate that, for example, you'd burn 10% of that each time you eat (I'm using 10% for simplicity). 10% x 400 = 40 and you do this 5 times and burn a total fo 200 calories per day via TEF. If I eat 2000 calories all at once for 1 meal I will burn 10% x 2000 = 200 and we arrive at the same place.2.) Frequency of Eating:
Pretty much everything you wrote in this section was false, at least the metabolic portions. See above for an explanation of TEF. But, there's part of what you said that I'd like to comment on additionally:An added benefit of eating every three hours is that you don't get hungry. By never getting hungry, you reduce the chances of overeating, or grabbing something quick and unhealthy just because it's there.
This is personal preference and some people DO feel less hungry eating smaller, frequent meals. However, there's adequate research suggesting otherwise and you can also find that at www.leangains.com.
In short, Ghrelin is a hunger signaling hormone that adapts itself to behavior in that if you employ a specific feeding schedule, Ghrelin will adapt to this and the end result is (for some people) that you "feel" hungry around your feeding times. The bonus to this effect is that if you choose an intermittent style of eating (for example, when I cut weight I only eat between about 2pm and 9pm and it works wonders for me) it can be easier to go longer periods without food.and more important, when you eat after “starving,” you body will immediately convert the consumed calories to fat. Not good.
This is just physiologically incorrect, entirely.a.) Regular cardio raises your metabolism while you're doing it, but once your finished the exercise, your metabolism immediately returns to its regular rate. On the other hand, doing HIIT (High Intensity Interval Training) cardio raises your metabolism for hours afterward.
EPOC or Excess PostExercise Oxygen Consumption is quite overstated with HIIT. While this is from 2006, it's from one of the best sources you'll find and I'd speculate that if this were out of date, it would be removed from his site. I'll link you the information for your reading and also copy the summary here:
http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html
Summary -- This is a direct quote from Alan Aragon:
: • In acute trials, fat oxidation during exercise tends to be higher in low-intensity treatments, but postexercise fat oxidation and/or energy expenditure tends to be higher in high-intensity treatments.
• Fed subjects consistently experience a greater thermic effect postexercise in both intensity ranges.
• In 24-hr trials, there is no difference in fat oxidation between the 2 types, pointing to a delayed rise in fat oxidation in the high-intensity groups which evens out the field.
• In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.A few final thoughts:
1.) Nutrition is vastly complicated and I do not pretend to know a fraction of what a nutritionist knows, I'm just sharing what works for me.
And a few final thoughts from me too sir: Despite me not agreeing with you, please understand that there's a lot of misinformation out there regarding fitness and nutrition. I'm not attacking you personally, I just find your information to be quite out of date and I'm posting so that you don't continue to misinform people. If I spew any misinformation I expect to be corrected and when done so I'll absolutely look into opposing arguments and change my stance when it calls for it.
To use an analogy, if I were to tell someone they could eat at a deficit, lift weights, wear a red hat, and consume adequate macro and micronutrients and in doing so they would successfully improve body composition and health markers, I would be correct and I could say that this worked for me. But they don't need the red hat, and they might not like wearing it.
Multiply that logic x 1000 and you end up with people doing all sorts of crap they don't have to do. It's complicated enough as is so it's best to get people straightened out, at least to some degree.3.) Try not to combine fats & complex carbs. Both are turned into energy (fat) by your body and the combination will pack on the pounds. A perfect example is a PB&J sandwich…which is considered to be one of the worse sandwiches in the world…same with Mac & Cheese…both high fat and high carbs.
Food combination is completely bogus and has no scientific backing whatsoever. It literally makes no difference how you combine your macronutrients.
Here are some good sources for you:
www.alanaragon.com
www.bodyrecomposition.com
www.weightology.net
www.body-improvements.com
These are reliable sources that use science as the foundation for their statements, not dietary myths. These people are either top-in-their-field nutritionists and/or people who train others for a living but the commonality you'll see here is that they do their research and don't rely on anecdote or "what's in the magazines" to fuel their knowledge of nutrition.
This. Just because you happened to get to an awesome physique, doesn't mean it was because of what you are quoting either.0 -
When you are sleeping at night, so is your metabolism.
That is nonsense. I expect this to lead to the "breakfast myth"...and I was right...
2.) Frequency of Eating:
The typical American diet is to skip breakfast, grab a decent lunch, over-eat at supper and snack at night. BAD IDEA!! To promote your body's metabolism, you should eat 5-6-7 times small meals per day.
Numerous studies have found this to not be true. This is one of those myths that need to die.
I am waiting for somebody to tell me why the hell I would want to eat 5-6-7 times per day!! How many calories would that mean for each meal?
Sorry I do not go with this multiple eating during the day, never have.
The metabolism still works during sleep too, if it stopped you would drop dead.
I use to never eat breakfast. I usually ate 2 big meals a day.
I switched to eating with 30 mins of waking up and eating 5-6 times a day with the in between snack being around 150 calories and protein based with a daily calorie budget of 1665, so it is possible to manage.
I am not a doctor, but I wake up hungry now. My body is use to eating something every 3 hours or so now. To me that means my body is burning fat awaiting the next meal. Not dormant, preserving the fat or fuel like he mentioned.
We all have stories here. My story is pretty much exactly what he posted and I never saw this. It worked for me!
Feeling hungry has nothing to do with burning fat. You've conditioned your body to expect food every few hours, so it sends hunger signals as soon as it's done using the food you've previously eaten. If you eat every 3 hours, your body will NOT be burning any fat during the day. It will only be using the food you are constantly forcing it to digest, as food is the number one priority for energy, fat burning doesn't start until the food is completely digested and the digestive system shuts down, which takes several hours.0 -
Great information, Im following your facebook page now...
And I think I see the real reason for the OP's post. It may be well intentioned, but it is full of misinformation.0 -
Wow! I'm shocked at all the negative posts! This is consistant with all the doctors, nutritionists and physical trainers that I have ever discussed it with. This is how I've lost my weight and how I will continue to live my life.
Thank you for posting - I'm sure there are SOME open minded people that are looking for suggestions.
This! I'd love to know how many of all the "there really is no starvation mode"-posters are actually doctors or scientists...
I would love to know how many people that advocate that there IS starvation mode are doctors or scientists.
Well my cardiologist, physiotherapist and doctor are. I hate to break it to you but the ones that have actually studied medicine or anything related are a TIIINY bit more reliable than people who didnt. After all. there probably is a reason why they arent scientists/doctors.
Then again, the math is pretty simple actually. When I maintained a 1200 calorie diet, i lost 2 pounds in one month. I upped my calorie intake to 1650 and lost 3 pounds in 2 weeks so what does that tell us...
No please, dont answer that question unless you actually KNOW what you're blabbering about.0
This discussion has been closed.
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