Metabolism
Replies
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Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
Oh lawd here we go again
Having more muscle mass means you burn more calories; your TDEE and BMR are higher. However, the amount of muscle required to burn a significant amount of calories is pretty big.
The amount of meals thing (6 a day vs 3) is complete broscience lol.0 -
IsaackGMOON wrote: »Having more muscle mass means you burn more calories; your TDEE and BMR are higher. However, the amount of muscle required to burn a significant amount of calories is pretty big.
Agreed. Muscle takes about 13 calories per pound per day to maintain. If you've already been lifting (ie. you're not a beginner), you could naturally gain about 10-15 lbs of muscle per year.
A year from now, your maintenance could increase by a whopping 195 calories per day, so you could liberalize your diet to the tune of one vanilla latte per day for a year of seriously focused weight training.
You have to determine for yourself if it's worth it.0 -
IsaackGMOON wrote: »Having more muscle mass means you burn more calories; your TDEE and BMR are higher. However, the amount of muscle required to burn a significant amount of calories is pretty big.
Agreed. Muscle takes about 13 calories per pound per day to maintain. If you've already been lifting (ie. you're not a beginner), you could naturally gain about 10-15 lbs of muscle per year.
A year from now, your maintenance could increase by a whopping 195 calories per day, so you could liberalize your diet to the tune of one vanilla latte per day for a year of seriously focused weight training.
You have to determine for yourself if it's worth it.
13 calories per day? Closer to 6 calories per pound of skeletal muscle based on recent studies.0 -
miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Exercise does it. Diet does not.
You lose weight by eating less calories than you burn.
If that is you in the picture in the present day, you do not look like you need to lose any weight.0 -
I have started using Zen Shape which is an all natural product and its helping to boost my metabolism which has always been slow, amazing help and only in week 1
Sorry, but no product has the ability to boost your metabolism, or to cause fat loss. It's probably just a diuretic, which causes water loss and not actual fat loss.0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
No on all this.0 -
bobby19666 wrote: »bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Any peer reviewed studies to support your claims?
It's simple thought. Sugar is in everything. Sugar increases insulin which makes your body store fat. Eat right that's it, fat helps burn fat fills you longer. Complex carbs and fibre do too. A variety of foods creates healthy gut bacteria which helps too
Still bunk.
Unless you can post some peer reviewed studied backing up your claim.0 -
bobby19666 wrote: »You have to cut as much sugar and simple carbs as you can so no white flours whole grains only. Eat whole foods. You can eat fat and protein. ruch as butter and duck, all help boost metabolism. Drink green tea. Sugar raises insulin so stores fat. It's hard but think does a bar of chocolate have any nutrition. Chili's also boost metabolism
Solid third post...
Ummm... NO0 -
galgenstrick wrote: »
Not enough to matter.0 -
galgenstrick wrote: »
Not enough to matter.
It could increase your daily calories burned up to 150 calories a day for lean individuals. Over 1 pound a month of weight loss. I think that's enough to matter. Especially if you only have a few pounds to lose.
http://m.ajcn.nutrition.org/content/49/1/44.short0 -
Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
meal timing has nothing to do with metabolism.
Well you can't say it has nothing to do with metabolism, given the definition of metabolism. Eating a meal results in increased thermogenesis. Eating smaller more frequent meals can be an effective way to lose weight as long as you don't overeat. When you skip a meal you are more likely to over eat. Eating More frequent meals is also important in the prevention and treatment of insulin resistance. Relying on websites from the Internet which take one or two studies and make grand conclusions from them is not a good idea. Yes there is conflicting data on the influence of post meal thermogenesis and resting metabolism, but not skipping meals is important in realizing long term weight goals0 -
Healthexp693 wrote: »Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
meal timing has nothing to do with metabolism.
Well you can't say it has nothing to do with metabolism, given the definition of metabolism. Eating a meal results in increased thermogenesis. Eating smaller more frequent meals can be an effective way to lose weight as long as you don't overeat. When you skip a meal you are more likely to over eat. Eating More frequent meals is also important in the prevention and treatment of insulin resistance. Relying on websites from the Internet which take one or two studies and make grand conclusions from them is not a good idea. Yes there is conflicting data on the influence of post meal thermogenesis and resting metabolism, but not skipping meals is important in realizing long term weight goals
Studies to support this? Preferably peer reviewed, I'm interested in this.0 -
Healthexp693 wrote: »Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
meal timing has nothing to do with metabolism.
Well you can't say it has nothing to do with metabolism, given the definition of metabolism. Eating a meal results in increased thermogenesis. Eating smaller more frequent meals can be an effective way to lose weight as long as you don't overeat. When you skip a meal you are more likely to over eat. Eating More frequent meals is also important in the prevention and treatment of insulin resistance. Relying on websites from the Internet which take one or two studies and make grand conclusions from them is not a good idea. Yes there is conflicting data on the influence of post meal thermogenesis and resting metabolism, but not skipping meals is important in realizing long term weight goals
This is wrong if you're implying the weight loss is from an increased thermogenesis, which I think you are given your previous sentence..
http://www.ncbi.nlm.nih.gov/pubmed/9155494
"More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging."
In other words, big meals cause a bigger spike in metabolic rate than small meals, so it's a wash.
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Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
She has 5 pounds to lose and is not in a position to add muscle mass unless she adds some calories. Even then, the effect on her metabolism? About 6 calories per pound of muscle added. Considering women don't make mad gainz due to lower testosterone levels, she's not going to significantly enhance her metabolic rate.
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Healthexp693 wrote: »Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
meal timing has nothing to do with metabolism.
Well you can't say it has nothing to do with metabolism, given the definition of metabolism. Eating a meal results in increased thermogenesis. Eating smaller more frequent meals can be an effective way to lose weight as long as you don't overeat. When you skip a meal you are more likely to over eat. Eating More frequent meals is also important in the prevention and treatment of insulin resistance. Relying on websites from the Internet which take one or two studies and make grand conclusions from them is not a good idea. Yes there is conflicting data on the influence of post meal thermogenesis and resting metabolism, but not skipping meals is important in realizing long term weight goals
You like moving goal posts a lot.
Skipping meals is irrelevant, if the calories consumed are the same.
People who follow IF protocols (Lean Gains style) skip meals with mad abandon, and it works very, very well for them.
You introduced a lot of weird arguments that might have nothing to do with the OP just to make some kind of vague point. You remind me very much of someone else in that regard.
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Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
Thank you so much!!! This really explains everything clearly everyone else is quite confusing0 -
miakristmann wrote: »Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
Thank you so much!!! This really explains everything clearly everyone else is quite confusing
Not like you're actually going to gain a significant amount of muscle while in a deficit to burn a lot more calories though.. lol0 -
IsaackGMOON wrote: »Having more muscle mass means you burn more calories; your TDEE and BMR are higher. However, the amount of muscle required to burn a significant amount of calories is pretty big.
Agreed. Muscle takes about 13 calories per pound per day to maintain. If you've already been lifting (ie. you're not a beginner), you could naturally gain about 10-15 lbs of muscle per year.
A year from now, your maintenance could increase by a whopping 195 calories per day, so you could liberalize your diet to the tune of one vanilla latte per day for a year of seriously focused weight training.
You have to determine for yourself if it's worth it.
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miakristmann wrote: »Healthexp693 wrote: »miakristmann wrote: »How do I boost metabolism with diet and exercising ??
Yes boosting metabolism is important for longterm weight management. Adding muscle mass will boost your metabolism because muscle is more metabolically active then fat tissue and so you will burn more calories at rest. Also eating smaller meals more frequently. Stay away from products claiming to boost metabolism. Unless you actually have a nutrient deficiency or hormonal problem no need to take anything.
Thank you so much!!! This really explains everything clearly everyone else is quite confusing
Yeah the problem there though is that it's tabloid which is why you get it
By tabloid I mean it's a basic principle incorrectly extrapolated to form a hypothesis that has no root in fact but is easily accepted because it buys into the entire dieting industry bollocks in order to sell magazines, products, diets
You have accepted the one post that contains what you want to hear and yet you find the explanations of hey it's incorrect too hard to grasp?
Maybe you should try re- reading until it makes sense0 -
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Oh my god... I literally just want to loose 5 pounds and be toned.... I don't want lifting gains or anything I just want to be fit. I honestly think a lot of what y'all are talking about has been taken to another level. A lot of what everyone is saying is contradicting so I have no idea what to believe at all...0
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miakristmann wrote: »Oh my god... I literally just want to loose 5 pounds and be toned.... I don't want lifting gains or anything I just want to be fit. I honestly think a lot of what y'all are talking about has been taken to another level. A lot of what everyone is saying is contradicting so I have no idea what to believe at all...
You want to lose 5lb
Eat fewer calories than you burn across the week0 -
miakristmann wrote: »Oh my god... I literally just want to loose 5 pounds and be toned.... I don't want lifting gains or anything I just want to be fit. I honestly think a lot of what y'all are talking about has been taken to another level. A lot of what everyone is saying is contradicting so I have no idea what to believe at all...
Ok OP i'll set it straight for you
THERE IS NO WAY TO BOOST YOUR METABOLISM.
Now go eat in a caloric deficit and lose your 5 pounds.
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miakristmann wrote: »Oh my god... I literally just want to loose 5 pounds and be toned.... I don't want lifting gains or anything I just want to be fit. I honestly think a lot of what y'all are talking about has been taken to another level. A lot of what everyone is saying is contradicting so I have no idea what to believe at all...
You want to lose 5lb
Eat fewer calories than you burn across the week
That's it!
:drinker:
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Why does nobody mention increasing NEAT? Exercise is fine and dandy and I get lots of it but still the vast majority of fluctuations in my TDEE come from NEAT.0
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LiftAllThePizzas wrote: »Why does nobody mention increasing NEAT? Exercise is fine and dandy and I get lots of it but still the vast majority of fluctuations in my TDEE come from NEAT.
Can you explain NEAT and TDEE To me please?0 -
miakristmann wrote: »LiftAllThePizzas wrote: »Why does nobody mention increasing NEAT? Exercise is fine and dandy and I get lots of it but still the vast majority of fluctuations in my TDEE come from NEAT.
Can you explain NEAT and TDEE To me please?
TDEE is Total Daily Energy Expenditure. This is the amount of calories your body needs to maintain it's weight with exercise calories included.
NEAT is MFP's method. It does not include your activity levels.
If you eat at your TDEE = don't eat back exercise calories
If you eat at NEAT (MFP Method) = eat back 50-75% exercise calories
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TDEE:
Total daily caloric expenditure, consisting of basal metabolic rate, diet-induced thermogenesis, and energy expenditure for physical activity; in the clinical setting, TDEE can be estimated by calculation or measured by indirect calorimetry.
NEAT: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/neat-non-exercise-activity-thermogenesis/bgp-20056175
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He means just basically get more active across the day ...where you took the car or bus, walk, where you sat down to eat go for a walk, clean more of your home more vigorously, take the stairs
It doesn't have to be purposeful exercise like a gym workout ..move sedentary to active (2000 to 10,000 steps across the day) and you probably get an additional 350-450 calories to eat per day
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He means just basically get more active across the day ...where you took the car or bus, walk, where you sat down to eat go for a walk, clean more of your home more vigorously, take the stairs
It doesn't have to be purposeful exercise like a gym workout ..move sedentary to active (2000 to 10,000 steps across the day) and you probably get an additional 350-450 calories to eat per day
Yep, this. If I run 3 times a week, 6 miles each time, I will burn on average a little over 300 calories a day from about 3 hours a week of exercise. Meanwhile, just getting outside to mow the lawn and other yard work or just walking around and playing with the kids, etc, I can burn an extra 700 calories per day compared to what I burn sitting at my computer all day.
Also if you're trying to increase your calories through exercise alone, there's a point where you get too much and you run into problems with overtraining and potential injuries.0
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