metabolism trick?
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princetonmayberry
Posts: 39 Member
anybody have a good way to raise metabolism? I heard it is critical to weightloss, I personally have been working out for about 3 weeks doing 45 mins of cardio(about 350 calories burned) and also eating below or at calorie amount but have not seen a visual change
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Replies
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About the only way to do so safely and legally is to gain muscle mass. You might live in a jurisdiction where anabolic steroids are legal, but I won't guess at that.5
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How do you know you're under your daily calorie allowance? Are you weighing/measuring everything? Three weeks also isn't that much time, it can take awhile before you notice visual changes, and a lot of the time you won't notice the changes yourself until you compare photos because you see yourself everyday, it'll be other people who notice.
There's no good or easy way to raise metabolism, and by the time it's raised enough to have a significant effect on your weight loss, you'll likely already have things pretty down pat so you won't really notice in terms of your weight loss. Best way to increase BMR is to increase muscle mass. Most studies you see talking about significantly increased metabolic rates are seen in athletic individuals. Raising your metabolism is not critical to weight loss, if it were, people would struggle even more than they already do because it's not an easy thing to do. Eating under your daily caloric expenditure is critical to weightloss, which involves your BMR as well as energy spent doing other day to day activities.5 -
Nikki10129 is correct. I want to add that once long ago I had convinced myself that I did indeed have a hyper efficient metabolism and could gain weight on little food. I was resigned to ever-expanding obesity. I was both ignorant and willing to remain so. Fast forward to today and I weigh everything I eat on a digital scale. I double-check the food database entries for everything and frequently edit the thing just to make it match the Nutrition Facts label. I can prove that I have a 10,000 calorie per week deficit and that's why I'm losing 2-3 lb every week. There's nothing odd, unique, or special about me. CICO does work. In OP's case, you likely have a TDEE close to 3000 calories per day, over or under depending on your weight which I don't know. It's already well-known that machinery for exercising is notoriously generous in estimating calories burned with the cardio machines most egregious at about 40% error rates.
It is entirely possible that the situation you have described deserves a weight loss of 1 lb per week. You haven't mentioned weight loss so I don't know if you've had any. I recently demonstrated that the consumption of a single salty pickle late in the day can cause a 1lb water gain the following day even if the total sodium of the previous day was in-line with a low-sodium goal. Because sodium is so difficult to keep out of your diet, you almost certainly have lost a few pounds and have retained water confounding the scale measurement of it.
I haven't broken down the numbers on my own calorie deficit in the past month yet, but my exercise on a treadmill counts for about 370 calories 5 days each week. If that number is 40% high, it might be enough to explain why my calorie deficit predicts more weight lost in 30 days than I actually experienced, by about 10%.
That's all my thoughts. You just stick with the program of exercising and logging all your food with ever-increasing accuracy and your weight loss will obey.6 -
very insightful replies, thanks!
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There are no tricks. Eat in a deficit to reduce body fat, eat in a surplus to gain muscle (with some fat).1
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Engage in a progressive lifting regime.1
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Also try being more patient. 3 weeks is nothing.1
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I agree I didn't see much change until 3 to four weeks of measuring my food and eating at a deficit and it wasn't much of a change. Only showing on the scale not so much on my body. I'm pretty sure I'm seeing a bit of change in my clothes now. Around 5 weeks, maybe six. I'd have to double check how long I've been consistent but it isn't a big change yet. However Eve a bit of a change has made my day today because I'm more comfortable in my clothes. Thank God for some physical change so I'm motivated today to be consistent.0
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I'm three months in on my weight loss, obese (so drops should be noticeable) I've dropped 25lbs (Over 7% of my total weight from start) and I'm *just* now looking at getting one size smaller pants. Weight loss happens regularly - appearance is slow. If you're frustrated, make sure to also incorporate measurements every week and take a swim trunks photo every week.0
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princetonmayberry wrote: »anybody have a good way to raise metabolism? I heard it is critical to weightloss, I personally have been working out for about 3 weeks doing 45 mins of cardio(about 350 calories burned) and also eating below or at calorie amount but have not seen a visual change
What do you mean a "visual" change? As in, looking in the mirror? Or the scale? I would keep at it, It's been about 8 weeks for me & I am just now starting to see the change in my face & collar bone, but still not elsewhere (others are pointing it out now, too). Just remember, it's not a race to get there... Don't get discouraged so soon in your journey!!
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I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
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There are no tricks to any of this. It takes hard work, planning, and commitment. It's a lifestyle change.1
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justincooper405 wrote: »I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
No on this. There are no magic foods or spices that will do much of anything. Foods all contain certain antioxidants, vitamins and minerals and these are all things you get from diet. But metabolism jump starters or metabolism boosting no.
Caffeine is a stimulant and in a very short term can boost the metabolic rate and increase fat burning, very short lived. Do not take caffeine at the advice of anyone other than your doctor or that you have used caffeine in the past .
Ok, here is and it was mentioned earlier, you can perm increase metabolism by putting on lean mass! And to add icing to the cake, keep eating. When you do not eat enough, your metabolism slows down. So eat the calories MFP gave you to loose weight and net these calories every single day.2 -
justincooper405 wrote: »I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
No on this. There are no magic foods or spices that will do much of anything. Foods all contain certain antioxidants, vitamins and minerals and these are all things you get from diet. But metabolism jump starters or metabolism boosting no.
Caffeine is a stimulant and in a very short term can boost the metabolic rate and increase fat burning, very short lived. Do not take caffeine at the advice of anyone other than your doctor or that you have used caffeine in the past .
Ok, here is and it was mentioned earlier, you can perm increase metabolism by putting on lean mass! And to add icing to the cake, keep eating. When you do not eat enough, your metabolism slows down. So eat the calories MFP gave you to loose weight and net these calories every single day.
They foods you eat can have a huge impact on your metabolism plain and simple
http://www.bodybuilding.com/fun/10_metabolism_foods.htm
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justincooper405 wrote: »justincooper405 wrote: »I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
No on this. There are no magic foods or spices that will do much of anything. Foods all contain certain antioxidants, vitamins and minerals and these are all things you get from diet. But metabolism jump starters or metabolism boosting no.
Caffeine is a stimulant and in a very short term can boost the metabolic rate and increase fat burning, very short lived. Do not take caffeine at the advice of anyone other than your doctor or that you have used caffeine in the past .
Ok, here is and it was mentioned earlier, you can perm increase metabolism by putting on lean mass! And to add icing to the cake, keep eating. When you do not eat enough, your metabolism slows down. So eat the calories MFP gave you to loose weight and net these calories every single day.
They foods you eat can have a huge impact on your metabolism plain and simple
http://www.bodybuilding.com/fun/10_metabolism_foods.htm
That blog post references one study, on green tea, and it doesn't even link to that study.2 -
Agree with the above about making sure you are weighting and logging everything correctly. 3 weeks is too soon to notice and visible change. As far as boosting your metabolism why not add in strength training.0
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Agreed on the magic foods. Green tea, cayenne pepper, coffee and all that stuff... think of it as teeny tiny boosts to your metabolism. Like a bonus. Like, I would really only do that to make me feel better. I think your new-to-exercise type stuff like walking, hiking, running / jogging, recreational cycling, etc. are good, but I agree with others when they say that serious strength training and putting on muscle is going to give you the biggest boost to metabolism and the greatest help with weight loss. All that said, you can lose weight through what you put in your mouth alone. However, you won't look nearly as good when all that fat's gone than if you'd put on the muscle while doing so.0
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justincooper405 wrote: »justincooper405 wrote: »I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
No on this. There are no magic foods or spices that will do much of anything. Foods all contain certain antioxidants, vitamins and minerals and these are all things you get from diet. But metabolism jump starters or metabolism boosting no.
Caffeine is a stimulant and in a very short term can boost the metabolic rate and increase fat burning, very short lived. Do not take caffeine at the advice of anyone other than your doctor or that you have used caffeine in the past .
Ok, here is and it was mentioned earlier, you can perm increase metabolism by putting on lean mass! And to add icing to the cake, keep eating. When you do not eat enough, your metabolism slows down. So eat the calories MFP gave you to loose weight and net these calories every single day.
They foods you eat can have a huge impact on your metabolism plain and simple
http://www.bodybuilding.com/fun/10_metabolism_foods.htm
I am pretty sure that the capsaicin in spicy food raises the body temperature, not metabolism, right?
Am I reading this study right? I was reading points 3 (Results) and 4 (Discussion). Somebody halp. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022968/0 -
janejellyroll wrote: »justincooper405 wrote: »justincooper405 wrote: »I think your question is getting over looked... there are lots of ways to increase your metabolism (most are not permanent) that can be incorporated into you journey day by day.
You can exercise/walk/lift/run for a metabolic boost (long walks can have a 2 days effect on your metabolism)
You can add in spices keyan/Red chilli/various peppers
There a foods that boost - pineapple/watetmellon/jalapeño
There are supplements that can be added naturally -
Caffeine (I like it from green tea)
These will only aid you if you are in a calorie deficit. Log accurately and keep up the hard work.
No on this. There are no magic foods or spices that will do much of anything. Foods all contain certain antioxidants, vitamins and minerals and these are all things you get from diet. But metabolism jump starters or metabolism boosting no.
Caffeine is a stimulant and in a very short term can boost the metabolic rate and increase fat burning, very short lived. Do not take caffeine at the advice of anyone other than your doctor or that you have used caffeine in the past .
Ok, here is and it was mentioned earlier, you can perm increase metabolism by putting on lean mass! And to add icing to the cake, keep eating. When you do not eat enough, your metabolism slows down. So eat the calories MFP gave you to loose weight and net these calories every single day.
They foods you eat can have a huge impact on your metabolism plain and simple
http://www.bodybuilding.com/fun/10_metabolism_foods.htm
That blog post references one study, on green tea, and it doesn't even link to that study.
The study that's almost always used for green tea is a 1999 study that showed a 4% boost in metabolism (or roughly 50-100 extra calories). It's not exactly what I would call a "huge" boost. (I think this is the link, but I'm not at my usual computer and had to go digging: http://www.ncbi.nlm.nih.gov/pubmed/10584049)
I've looked for similar research on the other foods mentioned, but haven't found it yet and no one ever seems to be able to give me links to studies.0
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