Ways to boost metabolism?

itsnotmutualx3
itsnotmutualx3 Posts: 12
in Health and Weight Loss
I apparently have been undereating for a very long time. I guess that lowers your metabolism? How do I kickstart it! I want a fast metabolism again!

By the way, if it matters, I'm 19 and 155lbs.
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Replies

  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    How long and how low? Height?

    Generally, eat at a small deficit and get enough protein and do strength training to maintain your lean body mass. I have seen studies that show a lowered metabolism after 3-6 months, but nothing following up on how long it takes the body to get back.
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    Oh, sorry lol. I'm just about 5'4"
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    I don't know how low it is. I just know I can eat 1 cracker and feel like I gained 3lbs.
  • kafilta
    kafilta Posts: 2
    have you tried carb backloading?
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    I'm not familiar with what that is, care to explain?
  • EricMurano
    EricMurano Posts: 825 Member
    Exercising regularly will stoke the flames.

    How do you know you have a low BMR? Have you had it tested?
  • whierd
    whierd Posts: 14,025 Member
    Start by eating at your TDEE for a week or two to allow your hormones to come back into balance, then slowly lower your calories by 50 each week until you are eating a moderate deficit.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    I don't know how low it is. I just know I can eat 1 cracker and feel like I gained 3lbs.

    While I'm sure you're exaggerating to an extent, sentiments of this sort are indicative of problems that go well beyond diet or weight loss.

    Your resting metabolic rate can be described as a function of your height, lean body mass, and age.

    So! Choosing among height, LBM, and age, which should you work on to increase your BMR?

    I would recommend LBM by incorporating resistance training into your doubtlessly-present cardio routine. Cardio is great for burning energy, but resistance training will change the ratio of fat to muscle in your body to increase your base metabolic rate.

    I'm not aware of any genuine "kick start". You could take stimulants and those would get you hyper and suppress your appetite, but the end of that road is early death. Not worth it to be skinny for a week and then have a heart attack.

    If you've done metabolic damage you can repair it by being nice to your body, giving it the food that it needs for a long period of time. It isn't a light switch.
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    I haven't. I didn't know I could do that, lol. There's so much to fitness I don't know!
    I'm just assuming since I gain weight so easily.
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:
  • whierd
    whierd Posts: 14,025 Member
    Knowledge is power. Learn as much as you can about fitness and how your body reacts.
  • whierd
    whierd Posts: 14,025 Member
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:


    Actually, weight lifting is your best option.
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    I just looked up my BMR and apparently it's 1540.75.
  • Crankstr
    Crankstr Posts: 3,958 Member
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:

    do you have access to a gym?
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    Eat at maintenance and exercise.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:

    Anything - resistance training is strength training. Dumbbells, barbells, kettlebells (uhm, jingle bells?) but also push-ups, pull-ups . . . anything that taxes your muscles not for endurance but for strength.

    Not only will this help increase your BMR but it will go toward giving you the physique you actually want. Drug addicts are skinny, but they don't look so hot naked, know what I mean?
  • AbsoluteNG
    AbsoluteNG Posts: 1,079 Member
    Build muscle and be more active.
  • Cp731
    Cp731 Posts: 3,195 Member
    Sprouts - Coconut Oil Organic Extra Virgin& Unrefined, 1 tablespoon daily can also be beneficial.
    Make sure its Extra Virgin & Unrefined.
    You can gradually increase tbls to up to 3-4 a day.
    Medium Chains Fatty Acid
    MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy. Most of the MCFAs in coconut oil are the highly beneficial Lauric Acid.
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:

    do you have access to a gym?

    Kind of? My grandma has a home gym, but I don't live with her anymore. I've just been doing the Wii exercising and dance stuff and brisk walking for 4 miles.
  • kafilta
    kafilta Posts: 2
    Carb backloading is a method developed by John Kiefer.

    It starts with 10 days on a very low carb diet 30g or less for 10 days.

    I'm on day 6 its basically telling your body to reset how it deals with carbs since it has been deprived for some time.

    Try looking it up in the internet, the article in mens fitness seems to explain it well
    Hope it helps!
  • Amy62575
    Amy62575 Posts: 422 Member
    Sprouts - Coconut Oil Organic Extra Virgin& Unrefined, 1 tablespoon daily can also be beneficial.
    Make sure its Extra Virgin & Unrefined.
    You can gradually increase tbls to up to 3-4 a day.

    How does this boost one's metabolism?
  • whierd
    whierd Posts: 14,025 Member
    Resistance like, with those bands? I'll look up ways to incorporate those. Thank you (:

    do you have access to a gym?

    Kind of? My grandma has a home gym, but I don't live with her anymore. I've just been doing the Wii exercising and dance stuff and brisk walking for 4 miles.

    If you can join a gym, do it. If not, try some bodyweight exercises and buy a resistance band.
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    If you can join a gym, do it. If not, try some bodyweight exercises and buy a resistance band.

    Good advice.
    Here's another example: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    If you are sedentary, your TDEE (Total Daily Energy Expenditure, or maintenance calories) is about 1800 calories.

    If you have access to a gym, weights would be best, but any resistance training would be good. If you have been undereating for a while, you will probably see some short term gains from water weight and food weight.

    Also important is being honest with your food intake. A food scale is a great tool and a cheap one is 10-15 dollars.
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    I apparently have been undereating for a very long time. I guess that lowers your metabolism? How do I kickstart it! I want a fast metabolism again!

    By the way, if it matters, I'm 19 and 155lbs.

    Weight lifting and paying attention to eating enough protein and micro-nutrients (that means eating your meat and veggies in mom-speak). :wink:
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    Sprouts - Coconut Oil Organic Extra Virgin& Unrefined, 1 tablespoon daily can also be beneficial.
    Make sure its Extra Virgin & Unrefined.
    You can gradually increase tbls to up to 3-4 a day.

    How does this boost one's metabolism?

    Coconut oil is a source of Medium Chain Triglycerides (MCT). It helps your body to burn more calories. :smile:
  • itsnotmutualx3
    itsnotmutualx3 Posts: 12
    Well, thank you guys for all your advice and input! Feel free to keep discussing, obviously (: but y'all have definitely helped me and given me some things to try.
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    Sprouts - Coconut Oil Organic Extra Virgin& Unrefined, 1 tablespoon daily can also be beneficial.
    Make sure its Extra Virgin & Unrefined.
    You can gradually increase tbls to up to 3-4 a day.
    Medium Chains Fatty Acid
    MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy. Most of the MCFAs in coconut oil are the highly beneficial Lauric Acid.

    And lauric acid is very good for boosting the immune system.
  • Cp731
    Cp731 Posts: 3,195 Member
    Sprouts - Coconut Oil Organic Extra Virgin& Unrefined, 1 tablespoon daily can also be beneficial.
    Make sure its Extra Virgin & Unrefined.
    You can gradually increase tbls to up to 3-4 a day.
    Medium Chains Fatty Acid
    MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy. Most of the MCFAs in coconut oil are the highly beneficial Lauric Acid.

    And lauric acid is very good for boosting the immune system.

    :love: :love: :love:
    :flowerforyou: :flowerforyou: :flowerforyou:
    :heart: :heart: :heart: :heart: :heart: :heart:

    Your so thorough!!
  • SteelySunshine
    SteelySunshine Posts: 1,092 Member
    You are really close to your ideal weight if you are large boned. So that is a really great thing. So in order to increase your metabolism I am going to echo what many have said, strength training. The beauty of this is that muscle burns more calories all the time. Cardio is really good for burning fat, so combine the two things and you will be changing your body composition which might be all you need.

    Also being this close to your ideal means that trying to lose is pretty close to excruciatingly slow. I wouldn't even try to lose at this point without having a body fat test done. If you are at 20% or less you wouldn't need to lose weight at all.

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