Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Diet and Nutrition
TOPIC:  

How to fix a slow metabolism



Click here to read our frequently asked Diet and Nutrition questions.

 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


LISA_C
LISA_C's Photo SparkPoints: (23,488)
Fitness Minutes: (14,354)
Posts: 164
8/13/13 4:11 P

LISA_C's SparkPage
Send Private Message
Reply
I agree with all the previous posters, but you need to add some strength training also. More muscle will increase your BMR, so you will naturally burn more calories in a day. Since you play softball twice a week, why not use some of the time you are just sitting around in the dugout for strength training. While in the dugout, do some bodyweight strength exercises such as squats or lunges. There are many bodyweight exercise on this site you could choose from.

I have to exercise in the morning before my brain figures out what I'm doing. -Marsha Doble


 current weight: 170.5 
 
189
176.75
164.5
152.25
140


CHARLEYGIRL123
CHARLEYGIRL123's Photo SparkPoints: (975)
Fitness Minutes: (178)
Posts: 3
8/13/13 1:35 P

Send Private Message
Reply
So true. But never looked at it quite the way you explain it (like reading your blood pressure). Thanks.



Total SparkPoints: 975
 
500
624
749
874
999
SparkPoints Level 4


BITTERQUILL
BITTERQUILL's Photo Posts: 1,370
8/13/13 12:18 P

BITTERQUILL's SparkPage
Send Private Message
Reply
Chances are, your metabolism isn't as slow as you think it is. Unless you've been starving or immobile for a long time, it's probably close to average, maybe a little on the low side due to lack of lean muscle. A lot fewer people have truly slow metabolisms than *think* they have slow metabolisms, and a lot more people eat more and/or move less than they think they do. In my opinion, most people who genuinely have slow metabolisms (but not a metabolic disorder of some kind), are in that situation because they don't get enough exercise, not because they don't eat enough (although that certainly happens, too). The good thing is that it's a relatively easy situation to remedy.

To the OP, in short: do not discount exercise. You can almost certainly make time for it, if you want to, and if your diet is already decent, your metabolism probably will not improve significantly without exercise. Cardio burns a lot of calories, and if it's regular, it starts putting greater demands on your body. Likewise, building muscle, even just a little, makes your body burn more calories all the time, even at rest.

Anecdotal evidence is never applicable to everyone, of course, but adding exercise has made a huge difference for me. I increased my intake to 1400-1750 (from the original recommended range of 1200-1550) and dedicated myself to *at least* 30 minutes of fairly high intensity cardio 4-6 times per week (started with basic walking and increased speed and incline over the next few weeks until I was spending 75%+ of the workout running, all on an incline), and the rate of weight loss went way up. Now I run for about 60-90 minutes a day on most days, I'm starting to incorporate strength training, and my intake is even higher than it was when I first increased it. I'm still losing at a good, safe rate.

You don't have to put that much time into it to see the effects, though. Try increasing your intake by an average of a few hundred calories and getting at least three hours of quality cardio per week with a bit of strength training mixed in. Stick with that for a month or two, changing up or adding exercise whenever you can to increase the intensity without burning out, and adding more calories if our exercise levels go up further. After a while, chances are good that your rate of weight loss will pick back up; you might not be losing two pounds a week, but when you're already at a safe weight, that's not unexpected. The last bit of weight comes off the slowest.

I know time constraints (especially with two jobs) can make it seem impossible to fit in exercise, but 30 minutes is only 2% of a 24 hour period (3% of your waking hours if you sleep 8 hours per night). Chances are good that, even with two jobs, you have that much free time.

And if you only have a few minutes to spare for exercise, *make it count.* Sports make for good exercise, sure, but some sports also consist of a lot of standing around waiting for something to happen, then short bursts of movement that last less than a minute. Playing softball for a couple hours a week *probably* isn't going to have nearly as much impact, in terms of changing body composition, as a half-hour run and a half-hour weight-lifting a few times per week. Make sure you are honestly challenging yourself throughout the duration of your workout, keeping up a good heart rate and sweating a bit. Unless a sport is consistently challenging you, then chances are good that you'd benefit from adding more exercise wherever you can if your goal is to increase metabolism and lose more weight. Sports are awesome, but depending on how active they are, they may not be as useful for losing weight as some other forms of exercise.

Eating enough is a very important component to the metabolism equation. But in my experience, exercise makes a *huge* difference in jump-starting the metabolism. It can also help offset the potential gain from increasing calories during that median period before your body gets used to the new intake. Plus, the cardiovascular and muscular benefits are virtually unparalleled by anything dietary, and steady personal improvement (in time, speed, weight lifted etc) can provide you with the encouragement you need to keep going further.

Edited by: BITTERQUILL at: 8/13/2013 (15:40)


DRAGONCHILDE
DRAGONCHILDE's Photo SparkPoints: (56,157)
Fitness Minutes: (14,204)
Posts: 9,569
8/13/13 10:25 A



DRAGONCHILDE's SparkPage
Send Private Message
Reply
Keep in mind that +/- 5 lbs per week is within the normal range of regular weight fluctuations thank to stress, fluid retention, hormones, sodium, etc. Aiming for a single number as a weight goal isn't very helpful, because our weight isn't a static number; it's a vital sign, like your blood pressure or body temperature. My weight can fluctuate as much as 9 pounds in a single 24 hour period!

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


 current weight: 179.8 
 
211
197
183
169
155


SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (120,805)
Fitness Minutes: (32,354)
Posts: 21,005
8/12/13 9:49 P



SLIMMERKIWI's SparkPage
Send Private Message
Reply
At your height and current weight you are JUST inside the healthy BMI range. This will make it a lot harder for you to drop the weight, but not impossible. Of course, having Thyroid issues doesn't help much, and working the hours you do also exacerbates weight-loss attempts. Make sure that you are eating plenty of lean protein, and eat a good amount with each meal. Also, ensure that you get carbs from wholegrains - brown rice, wholegrain pasta, oats, etc. rather than white rice, and white flour-based products. This will help you with the energy.

I wouldn't be inclined to do the 1200 calories in a day, but try a little bit further up the range, especially the days you work out. Make sure that you aren't having too-long-a-break between meals, too. That can aggravate the energy level (lack thereof :-(

Good luck,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
211
196
181
166
151


TACOBELL201
Posts: 4
8/12/13 9:22 P

Send Private Message
Reply
Hi Kris! I'm currently 140 lbs, 5'3, female, 27 & my activity level is really low - I work a 9-5 desk job & attend college after from 6-10 . . . I do play softball twice a week & TRY to hit the elliptical for about 30 minutes 1-2 times a week. My dr. said a healthy weight for me is between 125-135, but I feel like 125 is a wee bit too low, so I was aiming for around 130. I also have a Hypothyroid which doesn't help me out much in the energy dept. I eat a ton of fruit & veggies, and I eat a fair amount of carbs throughout the day - I make pasta often because it's quick, cheap, and allows for leftovers. I did update my information as Susan below had suggested, and it shows my calorie intake should be between 1200-1550 per day.



SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (120,805)
Fitness Minutes: (32,354)
Posts: 21,005
8/8/13 11:26 P



SLIMMERKIWI's SparkPage
Send Private Message
Reply
You are trying to lose a small amount of weight, but do you NEED to lose that weight? Some people feel the need to lose when in fact they are already at a healthy weight, and sometimes even bordering too low. When a person is close to the body's healthy weight it takes a lot longer to lose.

Are you able to share your current weight, height, gender, and activity level so that we are better able to help you?

Also, is your nutrition a good healthy, balanced one with plenty of fruit/veges, and quality carbs? A lot of people focus on the calories but not the content.

Good luck with your goals,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
211
196
181
166
151


SUSAN_FOSTER
SUSAN_FOSTER's Photo Posts: 1,228
8/8/13 10:25 P

SUSAN_FOSTER's SparkPage
Send Private Message
Reply
If you have so little to lose you have to set your goals to be very small weight loss - .5 to 1 pound a week at most. If you are exercising you also should definitely not be eating as low as 1200. Re-set your goal dates so that you include both a slow weight loss and the exercise you do, and see what it tells you.

"She is clothed with strength and dignity; she can laugh at the days to come" - Proverbs 31:25


TACOBELL201
Posts: 4
8/8/13 9:50 P

Send Private Message
Reply
I'm trying to lose 5-10lbs, but I'm stuck. I'm new to the whole calorie counting thing, and when I checked my activity level vs. body stats, it was suggested I eat 1200 calories a day, which I almost meet (+/- 100 or so). I totally misunderstood that if I eat 1200 calories, then burn 300 off at the gym, i'm supposed to eat that 300 back, and for awhile, I was netting way under what I should've been. Now I feel like my metabolism is super slow, because I'm not loosing ANY weight and gain weight easily. I work 2 full time jobs so i don't get to exercise that much but I'd still like to loose the lbs without jeopardizing my health. What can I do to fix this? I had heard I should just eat more calories to jump start my metabolism, but I feel like this would just cause me to gain more weight? Thanks in advance for any tips/help!



 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=7&imparent=31701606

Review our Community Guidelines



 
Diet Resources: metabolism rate | metabolism increase | improve metabolism