5 Tips to Speed Up Your Metabolism

msjessielynn

Thank you for the article and I agree with some of it, especially eating breakfast.

Here is an article from Web MD

http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat

That is basically from the same original source as the article the OP posted an extract of.


Check this out for one of the studies that indicate intra day meal frequency is irrelevent:

http://www.ncbi.nlm.nih.gov/pubmed/19943985?

"There have been reports of an inverse relationship between meal frequency (MF) and adiposity. It has been postulated that this may be explained by favourable effects of increased MF on appetite control and possibly on gut peptides as well. The main goal of the present study was to investigate whether using a high MF could lead to a greater weight loss than that obtained with a low MF under conditions of similar energy restriction. Subjects were randomised into two treatment arms (high MF = 3 meals+3 snacks/d or low MF = 3 meals/d) and subjected to the same dietary energy restriction of - 2931 kJ/d for 8 weeks. Sixteen obese adults (n 8 women and 8 men; age 34.6 (sd 9.5); BMI 37.1 (sd 4.5) kg/m2) completed the study. Overall, there was a 4.7 % decrease in body weight (P < 0.01); similarly, significant decreases were noted in fat mass ( - 3.1 (sd 2.9) kg; P < 0.01), lean body mass ( - 2.0 (sd 3.1) kg; P < 0.05) and BMI ( - 1.7 (sd 0.8) kg/m2; P < 0.01). However, there were NS differences between the low- and high-MF groups for adiposity indices, appetite measurements or gut peptides (peptide YY and ghrelin) either before or after the intervention. We conclude that increasing MF does not promote greater body weight loss under the conditions described in the present study."

I think my head just exploded

tjungkunz

Bump

MoreBean13

Well I am new to trying to get on the healthy side, and searching anywhere and everywhere for help as I dont fully understand how I am suppose to be eating per my doctor. But awaiting for approval to see a nutritionist, so hopefully that will help

Hope you get to see a nutrionist as everyone is different. Basically, it's taking in less calories than you burn, drinking lots of water (fluids), watching carbs, fats.... and exercise

I get you're trying to be helpful- but first- everyone's not that different. With the exception of disease and disorders, most people are pretty much the same. Second- not everyone needs to watch carbs or fats. As a matter of fact, most people don't need to specifically limit either. A well balanced diet where you get enough protein, a wide variety of vegetables and fruits, and some healthy fats works for pretty much everyone- as long as you are at an appropriate calorie deficit for your goals. I didn't mention carbs in that list, because it's a matter of preference and satiety. If you don't have a specific condition that requires limiting carbs or fats, and you don't want to, you don't have to. Get the right amount of protein and fat within your calorie limits, and the carbs sort of limit themselves so they're not out of whack.

No most people aren't the same and yes I neglected to include protein along with the proper amount of carbs, fats ...
But I disagree with you regarding carbs.

So everyone's different AND everyone needs to limit carbs?

Everyone is definitely different and I NEVER said everyone needs to limit carbs.

Do you like to argue and think in black/white?

:laugh:
*eyeroll* semantics.

janlee_001

Thank you for the article and I agree with some of it, especially eating breakfast.

Here is an article from Web MD

http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat

That is basically from the same original source as the article the OP posted an extract of.


Check this out for one of the studies that indicate intra day meal frequency is irrelevent:

http://www.ncbi.nlm.nih.gov/pubmed/19943985?

"There have been reports of an inverse relationship between meal frequency (MF) and adiposity. It has been postulated that this may be explained by favourable effects of increased MF on appetite control and possibly on gut peptides as well. The main goal of the present study was to investigate whether using a high MF could lead to a greater weight loss than that obtained with a low MF under conditions of similar energy restriction. Subjects were randomised into two treatment arms (high MF = 3 meals+3 snacks/d or low MF = 3 meals/d) and subjected to the same dietary energy restriction of - 2931 kJ/d for 8 weeks. Sixteen obese adults (n 8 women and 8 men; age 34.6 (sd 9.5); BMI 37.1 (sd 4.5) kg/m2) completed the study. Overall, there was a 4.7 % decrease in body weight (P < 0.01); similarly, significant decreases were noted in fat mass ( - 3.1 (sd 2.9) kg; P < 0.01), lean body mass ( - 2.0 (sd 3.1) kg; P < 0.05) and BMI ( - 1.7 (sd 0.8) kg/m2; P < 0.01). However, there were NS differences between the low- and high-MF groups for adiposity indices, appetite measurements or gut peptides (peptide YY and ghrelin) either before or after the intervention. We conclude that increasing MF does not promote greater body weight loss under the conditions described in the present study."

I think my head just exploded

I certainly know that feeling lol :huh:

Sarauk2sf

Thank you for the article and I agree with some of it, especially eating breakfast.

Here is an article from Web MD

http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat

That is basically from the same original source as the article the OP posted an extract of.


Check this out for one of the studies that indicate intra day meal frequency is irrelevent:

http://www.ncbi.nlm.nih.gov/pubmed/19943985?

"There have been reports of an inverse relationship between meal frequency (MF) and adiposity. It has been postulated that this may be explained by favourable effects of increased MF on appetite control and possibly on gut peptides as well. The main goal of the present study was to investigate whether using a high MF could lead to a greater weight loss than that obtained with a low MF under conditions of similar energy restriction. Subjects were randomised into two treatment arms (high MF = 3 meals+3 snacks/d or low MF = 3 meals/d) and subjected to the same dietary energy restriction of - 2931 kJ/d for 8 weeks. Sixteen obese adults (n 8 women and 8 men; age 34.6 (sd 9.5); BMI 37.1 (sd 4.5) kg/m2) completed the study. Overall, there was a 4.7 % decrease in body weight (P < 0.01); similarly, significant decreases were noted in fat mass ( - 3.1 (sd 2.9) kg; P < 0.01), lean body mass ( - 2.0 (sd 3.1) kg; P < 0.05) and BMI ( - 1.7 (sd 0.8) kg/m2; P < 0.01). However, there were NS differences between the low- and high-MF groups for adiposity indices, appetite measurements or gut peptides (peptide YY and ghrelin) either before or after the intervention. We conclude that increasing MF does not promote greater body weight loss under the conditions described in the present study."

I think my head just exploded

I certainly know that feeling lol :huh:

Cliffs: meal timing is irrelevant.

slkehl

Well I am new to trying to get on the healthy side, and searching anywhere and everywhere for help as I dont fully understand how I am suppose to be eating per my doctor. But awaiting for approval to see a nutritionist, so hopefully that will help

Hope you get to see a nutrionist as everyone is different. Basically, it's taking in less calories than you burn, drinking lots of water (fluids), watching carbs, fats.... and exercise

I get you're trying to be helpful- but first- everyone's not that different. With the exception of disease and disorders, most people are pretty much the same.

Actually, diet has a HUGE genetic component. Ever heard of nutrigenomics? It's the next big thing in nutrition science. The recommendations at the moment are general and do tend to work for most people, which is probably why you think people aren't that different. However, ideally, recommendations will get more individualized. We just don't currently have inexpensive or targeted tests to make them that way.

smokinjackd

Ummmm, I can't be the only person on here that started reading this post and thought, WTF?? You come on here spouting all these "rules" without anybody requesting help or info ( a lot of it incorrect by the way), and talking like some kind of expert. From reading people's journeys on here and from my own, I can tell you with one hundred percent confidance that everyone's journey is unique, and many different paths are taken to achieve similar goals. I appreciate you wanting to help, but this is a community of people helping one another not a site for pontificating.

Oops, just reread the thread, you were quoting an article, you might have prefaced the whole thing by saying, Hey guys, check out this interesting article I just read, may have saved some confusion.

Troll

Great starting point. After a few months of doing all these get back to us. We'll steer you back in the right direction then.

LizAWDavis

Eat less, move more that's it!

geekyjock76

When we talk increasing metabolic rate, there really is only one way to increase it.... gain lean body mass. Exercise and foods can increase tdee but its not going to increase the calories burnt if you went into a coma. Either way the article.is off base.

This is the only response that really matters when the goal is to up Resting Metabolic Rate. Lift weights on a surplus after you've dropped body fat percentage to an acceptable amount.

Also, maintaining a deficit for too long can lower your RMR considerably, especially the greater the deficit. Thus, doing 4 month cycles of cutting and returning to near maintenance will help return RMR back to optimal levels and ready for another cycle.

Perfectdiamonds1

bump to read when I get up from my nap

steppingstones

bump for later. thanks

Coming4U

When you copy paste an article, it’s good to provide that link to the article so people can check sources. From what I can see it is from an article in Women’s Health magazine…..nuff said.

Kinda funny. I think that is the magazine I read about and found out about this very sight from. I checked it out, joined and am down 25 pounds and plan on going on and on. Without "Women's Day" this would never have happened. Nuff' Said

And, were you on a calorie deficit also while doing these wonderful and totally scientific based things?

As I said previously, I read about this site in one of those magazines. That is all I said. It had nothing to do with the original post that is the hot debate here.

yourenotmine

Well I am new to trying to get on the healthy side, and searching anywhere and everywhere for help as I dont fully understand how I am suppose to be eating per my doctor. But awaiting for approval to see a nutritionist, so hopefully that will help

Hope you get to see a nutrionist as everyone is different. Basically, it's taking in less calories than you burn, drinking lots of water (fluids), watching carbs, fats.... and exercise

I get you're trying to be helpful- but first- everyone's not that different. With the exception of disease and disorders, most people are pretty much the same. Second- not everyone needs to watch carbs or fats. As a matter of fact, most people don't need to specifically limit either. A well balanced diet where you get enough protein, a wide variety of vegetables and fruits, and some healthy fats works for pretty much everyone- as long as you are at an appropriate calorie deficit for your goals. I didn't mention carbs in that list, because it's a matter of preference and satiety. If you don't have a specific condition that requires limiting carbs or fats, and you don't want to, you don't have to. Get the right amount of protein and fat within your calorie limits, and the carbs sort of limit themselves so they're not out of whack.

No most people aren't the same and yes I neglected to include protein along with the proper amount of carbs, fats ...
But I disagree with you regarding carbs.

So everyone's different AND everyone needs to limit carbs?

Everyone is definitely different and I NEVER said everyone needs to limit carbs.

Do you like to argue and think in black/white?

:laugh:
*eyeroll* semantics.

Um, if everyone were truly different, there would be no point in anyone studying medicine. We'd all just learn as we go.

jaxxie

BUMP

psuLemon

I can tell you for a fact that for everyone on this board, this is an exact twin. In fact there are threads to finding your twin. Weight loss is the same for everyone but not everyone understands the factors; amount of weight to lose, hormonal issues, calorir requirements, etc... i can tell you i have developed calorie plans for over 250+ people on this site alone and all the women were around 1600-2000 and all the men were 2500-3000. So no, we arent that different. And the fact that therd are so many studies done which each participate having the same results within 5%. And if you want more... read the below link. I know we all want to be special butterflies but many/most of us are the same.

http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html

Sarauk2sf

When you copy paste an article, it’s good to provide that link to the article so people can check sources. From what I can see it is from an article in Women’s Health magazine…..nuff said.

Kinda funny. I think that is the magazine I read about and found out about this very sight from. I checked it out, joined and am down 25 pounds and plan on going on and on. Without "Women's Day" this would never have happened. Nuff' Said

And, were you on a calorie deficit also while doing these wonderful and totally scientific based things?

As I said previously, I read about this site in one of those magazines. That is all I said. It had nothing to do with the original post that is the hot debate here.

You indicated that you had subscribed to the magazine, applied the methods and lost weight. My point was, you lost weight because you were at a calorie deficit, not because you ate breakfast or any other pseudo science that is spewed out by those magazines half the time.

jojorocksforeva

I Honestly don't beilve in the starvation mode. unless your already thin and your taking things a little to derastic than ill say fine okay. maybe it does exist. but for the most part even if that were true and your metab came to a suddin holt NOT LIKELY go exercise and it will speed it up i do agree on eating breakfast. but I also agree with californiagirl.

marlynej

my doctor says no such thing as your body going into starvation mode and than u dont lose weight.He says how many fat people came out of the concentration camps?

steppingstones

Thanks for the suggestions

Hendrix7

0/10 thread.

steppingstones

some interesting reading ...thanks

smantha32

Sip java: Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

I can only do one cup of coffee per day. Because I have to put 100 calories of sugar free creamer in it. That adds up.

Siege_Tank

kk was just trying to be helpful share something I read. Sounds like some of yall need to add more fiber to your diet

It was nice of you to post it and it is appreciated. People can take it with a grain of salt and go from there.

I thought adding sodium was bad?

InnerFatGirl

1- breakfast has no impact on metabolism. It does not stop because you are sleeping.

Drinking cold water doesn't make that much of a difference. 10 or so calories a day are not what will make a difference long term.

Brew up some green tea: "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever....yea well why not trust someone that wrote a book with THAT title. To burn fat you have to eat less calories than you burn.....period.

Buy organic to help you metabolism???? Holy **** this is groundless.

Cardio do not help the metabolism and even HIIT is maybe not that great.....

I appreciate your effort to be helpful, but much of this information has been proven to be false. Eat at a moderate calorie deficit and exercise regularly. It is really as simple as that.

When you copy paste an article, it’s good to provide that link to the article so people can check sources. From what I can see it is from an article in Women’s Health magazine…..nuff said.

I am not going to go through every single point, but here are some of the things that are just outright wrong or misleading as to the efficacy:

Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

There is absolutely no evidence that intra-day meal timing has any impact on your metabolism, calories and macros being constant. Some people may have a tendency to eat more calories in total during the day if they skip breakfast, but that has nothing to do with metabolism – that has to do with more or less calories in the day. All of the studies that show weight increase are about this and not about the actual impact of meal timing.

Guzzle your water cold:

The impact is miniscule – you would be better off doing a few jumping jacks
.

Pick protein for lunch: Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein — the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast — at each meal.

Just as intra-day meal timing is irrelevant, so is intra-day macro timing. Protein is satiating so it should help to curb hunger – but will not impact metabolism

Choose organic produce: You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Ummmm – no.

Seek heat: It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

A prime example of how to mislead with numbers.

kk was just trying to be helpful share something I read. Sounds like some of yall need to add more fiber to your diet

Understood and I know that your intentions were good - the comments are really directed at the article, not you. The problem is, people read this cr*p in magazines and articles and then jump through all these hoops to do things that are not necessary. Losing weight is hard enough without feeling like they have to do things that do not actually help.

The best weight loss advice: eat at a reasonable calorific deficit. Second best advice (and this one is my opinion), strength train. Third in the list: get your macros right. Rest, repeat.

There's a serious problem with all the health magazines- they have to produce new material and put out issues compelling enough to make people buy them in the grocery store EVERY MONTH. The problem is, actual nutrition and fitness doesn't change all that often. There's a few new ideas and studies all the time, but certainly not enough to produce a monthly magazine, and mostly the "new" information is some minute point that won't be applicable to most people, or if it is applicable- it's not anything earth shattering.

So, how do they produce new material month-to-month? They make it up. Or, more correctly, they take one of the minute points mentioned above, and extrapolate it in to complicated routines, regimens, and supplement suggestions and use tons of fluff writing to fill in the gaps. They re-print old, debunked ideas. They create workout routines of obscure isolation exercises to "target" some specific area. It's pretty much all bullsh!t, with the endgame of selling advertising and getting grocery aisle shoppers interested enough to buy the magazine and expose themselves to the ads at home. Unfortunately, this mindfcuks with people and gives resonance to silly made-up ideas.

^^^^^^^^^^

Basically this.

mmapags

I appreciate your effort to be helpful, but much of this information has been proven to be false. Eat at a moderate calorie deficit and exercise regularly. It is really as simple as that.

This! I'll never understand why relative newbies feel the need to come here and post a bunch of myth to elighten the rest of us!

magerum

^^^ This, all day.

tobnrn

^^^ This, all day.

This. What ever happened to calories in vs. calories out. Seems to work quite well.

peuglow

This is all hogwash. And for the lady getting her panties in a twist because someone said a women's health mag was rubbish, she should really read some actual FACTUAL advice. Sure, a 1200 calorie plan worked for you, but probably because you are eating well below your TDEE.

jofjltncb6

In...

...to remind me to read through what I hope is a whole lot of BS debunking. (I sure hope so...otherwise, I'll feel compelled to respond and I really don't want to be arsed with it today.)

ETA: Yay, science!