Max out your metabolism!

Posted on Mar 19th 2007 4:00PM by Bethany Sanders

Filed Under: Healthy Habits, Diet & Weight Loss, Fitness

Do you have one of those friends...the kind who can eat (and eat and eat) all they want and never gain weight? It's called metabolism and everyone's is a little bit different. Rarely, a thyroid defect can slow your metabolism, but for most of us losing and maintaining a healthy weight is just a matter of finding our own delicate balance of calories in vs. calories out.

But there are a few tricks to revving up your own metabolism to help you lose weight a little more quickly. In fact, did you know that if you're overweight, chances are your metabolism is already going at top speed? That's why it's easy to lose weight so quickly when you start a diet, but not as easy as you reach your goal weight.

To keep your metabolism going strong, try these tricks:

1. Exercise: Aerobic exercise boosts your metabolism for a short while, and building muscle means you'll be burning more calories all the time, even when you're at rest.

2. Eat less, more often: By eating several small meals throughout the day, you keep your body's furnace burning. Skip meals on a regular basis and your body will start hanging on to those calories when it finally gets them.

3. Don't fall for food fads: Though some foods have shown potential to speed weight loss (like green tea and red pepper), researchers aren't sure how big of an impact these foods really have. So go ahead and eat those foods, but don't depend on them to do your work for you!

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Tags: boost your metabolism, BoostYourMetabolism, calories in vs calories out, CaloriesInVsCaloriesOut, eat several small meals a day, EatSeveralSmallMealsADay, exercise

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Reader Comments (Page 1 of 4)

W.P. 3-19-2007 @ 6:08PM

I am looking for some support from men who have gone or are going through weight loss. I am at 276lb.'s & 5'10". I work in a stressful job, my knee has been blown out 3 x in my lifetime. since the last time I have basically given up on physical activity. I can't the motivation to get started and I realize the health risks, and I still don't care. I feel the depression, anxiety, anger and the f#*^ It! attitude. I don't want try diet aids, I just don't feel the motivation to get going. Anyway help if possible. Thanks.

longarmss 3-21-2007 @ 2:14PM

I just have to write to tell you about a very good friend of mine son. He is 42 years young. He weighted almost 300 pounds and stand about 5'8." So pretty much the same size as you. Well, he tried may way to get better and nothing happen. His Dr. said you got to loose it now or die. So they did that surgery to staple his stomach.

There where a few month of meeting and such to learn how he have to change his life. He took this very serious.

Well, happy to say he lost a lost of weight and his self esteem is very high now. He found a new job and is work at a very good construction company putting in like 60 hours a week and is happy as heck.

So I say check this surgery out and go for it.

stephanie 3-21-2007 @ 3:48PM

wp you can only know when you had enough of it the weight i've been were you are right now. i am attending weight watchers i choice to forgive myself for not taking care of me. i am still a work in progress that's it a work in progress but i am determined to change. i started seeing a therapist in addition of losing weight and trust my higest was 352 and i am only 5'7" tall. so pray and don't let fear keep you stick anylonger. there is to much life for us to lead to allow a number on a scale to keep us from living it. stay blessed and less stressed, stephanie

dawn 3-21-2007 @ 2:16PM

You can go to sparkpeople.com. this web sight is completley free and there are tons of people to support you. They will also help you track what you eat and help you set goals. This has helped me a lot.

Hans 3-21-2007 @ 2:17PM

In response to W.P.: I have been right where you are... like literally last week. My wife started a contest with me, which got my competitive juices flowing. If I lose 30 pounds before she loses 20 pounds, I win a 'long weekend' getaway to a destination of my choice. In 8 days, I have lost 7 pounds.

I started by replacing fast food lunches with salad (go easy on the dressing!). At the same time, I have reduced my sugar intake dramatically by getting rid of soda and replacing with bottled water or drinking diet (very rarely). You can often get 24 packs of good bottled water for around 20 cents a bottle if you shop around.

I have also been doing low-impact activities like shooting baskets, tennis, and replacing the elevator with stairs. Just walking a few thousand steps a day can make a difference - maybe park further out in the parking lot.

I have to say, I feel better (and my head's clearer) and more motivated to lose more. I think the key to the head-clearing is REDUCING SUGAR intake! If you can find someone to arrange some kind of competition with, you may find the drive you need to get started! Hope some of this helps -- GOOD LUCK!

Peggy 3-21-2007 @ 2:22PM

I just wanted to respond to our request for some support from men who have gone or are going through weight loss. The site that I am using is totally free and has message boards there dedicated to different needs. One of them is totally devoted to men. Hope this helps, Peggy

www.SparkPeople.com

W.B. 3-21-2007 @ 2:32PM

W.P. -

I can relate to your pain. I'm also about 5'-10". During high school and college, I used to maintain a fit 180-200 pounds with weightlifting and moderate aerobic activity. Until I was about, oh, 22 or so, there was little need to pay much attention to my caloric intake. The exercise by itself was enough to keep my weight under 200 pounds.

Fast-forward 10 years...add to the equation beer, more money (to eat out whenever I feel like it), and a wife and child (not as much free-time). Subtract from the equation the regular workout routine, and what do you have? My weight had slowly but steadily ballooned to 245 pounds. I hate the way my clothes fit (and like many men, I consider shopping for clothes to be an improper use of time and money), and I don't DARE go "topless" in front of anyone except my wife.

Which brings us to your dilemma. My doctor advised me last year that the best approach was to 1) make SMALL changes across the board, and 2) not expect results overnight. The Cliff's Notes:

Eating -- don't try some ridiculous diet that will only frustrate you and make you give up after two days. Moderation is the key. Have a chicken sandwich instead of a hamburger sometimes. Have two slices of pizza instead of four. Drink water instead of soda. (this is a big one; I realized that I could cut out 500 calories a day by skipping soda)

Exercise -- don't try to run four miles a day, six times a week. Just as with the rigid diet, you'll only get frustrated and quit. In your particular case, running doesn't seem to be an option, anyway. My doctor advised me to WALK...10 minutes at a time...three times a week. He said that not only is it better/easier for my joints, but walking won't tire you out to the point where you'll hate doing it again.

Setting goals -- have you heard of the 10% rule? Ultimately, I'd like to lose 40-60 pounds. But that's a lofty goal. My doctor advised me to try to lose 10% of my current weight over the course of four to six months. After that, I'd set a new goal...and another, if necessary...and within 12-18 months, I'd have reached my target weight. More importantly, I would've taken a gradual approach to getting my body back in overall shape.

After the Holidays, I weighed 252 pounds...unfortunately, like most folks, I'm not immune to eating and drinking at will from Thanksgiving to New Year's Eve. I MADE myself promise to try harder on January 2. I stopped drinking soda and walked on the treadmill four times a week. By President's Day (February 19, I think it was), I was down to 238. I'm currently hovering around 240, but I have set a new goal for myself and plan to be under 220 by May.

It can be done, Dude. I find that it helps to have two overall rules: 1) Be Patient; 2) Be Mindful. Realize that changes aren't coming overnight, but at the same time, THINK about your food/drink choices before you make them.

Lilly 3-21-2007 @ 3:50PM

Hi W.P.
A am a girl, but I was in a similar situation as you up until a month ago. I am 5'8" and around 300lbs. I had a very bad ankle injury last year and was in some sort of cast for around 9 months. Physical activity was hard and I didn't really know how to start and work around my injury. After a few failed attempts on my own I gave up and said F it too. I was depressed and anxious all the time. I had lost all motivation. I also did not want to use diet aids or surgery.
One day I decided to try to find a personal trainer. I found this website: http://www.plussizeyellowpages.com/fitness.html
Down around the bottom I found a link for a trainer that specializes in overweight people, people with injuries, and people who are tentitive about starting a work out routine. I called her and I have been seeing her for a month now. It is the best decision I have ever made. She has listed to me and she has helped me exercise in ways that don't bother my ankle and she gives me such great support. It helps knowing that there is someone there I have to be accountable to and that all she wants to do is help me. I feel 100% better than I did last month.
So, my advice would be to find a trainer who can help you be more active without hurting your knees. Or maybe you could do something in a pool (sorry that idea just came to me- thought I'd pop it in there). If you try the about website I mentioned it kinda looks like it's for women, but there are men links and down near the bottom of the fitness page is more neutral exercise links.
Okay, well I hope that you find something that will help you feel better. I know what you are going through and I am so sorry that you feel the way you do. It is the worst way to feel. I will wish you the best!
Sincerely,
Lilly:)

mesloan1 3-21-2007 @ 4:11PM

I am 6"6" tall and weighed 365 lbs. Blew out one knee and had absoulutely no energy to do anything. I would come home at night and have 3 or 4 mixed drinks watch the news, eat dinner and then proceed to have Oreos and milk before going to bed (the very worst thing I could do).

I found that deciding to lose weight is very much like deciding to quit smoking. You have to get whatever support you can muster BEFORE you start and you have to get the mindset that this has to be a lifelong committment. This is exactly why diets and fads don't work.

Once I made the decision to eat less, drink less and excercise more, the pounds just fell off. I now weigh 240 lbs. and have more energy than I had in high school (I will soon be 61 years old).

Final answer, make sure you have made up your mind to change your lifestyle (like with cigarettes, you can never smoke even one more.....ever again.) You must commit to the lifestyle change and the rest is "easy". And I guess if you can't make this committment, there is aways stomach stapling.

Mike S.

mary 3-21-2007 @ 2:35PM

i understand the part about dieting but, what about the exercise? not everyone can do it ( fused spine ) i want to lose weight i want to feel good about myself. its bad enough when you deal with pain just because you blinked the wrong way. i mean lets get real not everyone is a size 2 not everyone has a strong body but a strong mind and sprit. well dam it i'm heading for 50 ( in 2 years ) i want all 3 mind body and sprit. let me know when you come up with something

rockyrosario@yahoo.com 3-21-2007 @ 2:39PM

I am 5'9" and my weight is 230lbs, from 250lbs and have lost 4" thus far. I am currently working on the body for life progam and it works well. The motivation will come with results and time. I still tend to have mood swings and have some depression. This also has gotten better. For me the trick is not to weigh your everyday try doing it one every week or two. Remember that muscle weight is more than fat,and the real results will be seen in the inches lost aroun the waist.

F.Baggett 3-21-2007 @ 2:44PM

First off let me state that I am not a man..but I have had the same struggles you are talking about...I just could not do the yoyo dieting one more time...A friend told me about a DR. in Mexico her sister used for lap band surgery...after months of research I decided to use him...I could not have the surgry in the states because I was not a 100 lbs over weight...The guidelines in Mexico are diffrent...I just could not see my health getting worse because I needed to be fatter to have the surgery...The hospital was great and almost all the patients were American...They were having dental work, plastic surgery, and weight loss surgery...The hospital was very clean and most of the staff spoke english...all the supplies came from America...I had the surgery on a Friday night and was home in Georgia by 6 pm on Sunday and went to work on Monday...I took very little pain meds...I'm sure I was the exception to the rule...Lap band is NOT like by pass surgery at all..I have never been happier...I would like to lose another 30lbs...The best part is the weight NEVER will come back...He has a web site drjoya.com Have a look...there is also a support group that you can link up to that who have used Dr. Joya pos....I learned more from reading there post than any where else...You do not have to write a thing, you can just read I felt they were for real and honest because every now and then there were people who were not happy...I would do it again in a NY minute...Don't give up...I almost did and now I could not be happier. Good Luck!

amt202 3-21-2007 @ 2:46PM

Another helpful website is www.menshealthnetwork.org! It has a lot of useful information for men.

Tam 3-21-2007 @ 10:08PM

W.P. I have faith in you. I would like to point out how important it is to take the time everyday to acknowledge the good in you. Love yourself for who you are! See the good in you! =) This will help you feel better about yourself.

And start out with an activity you enjoy. Find a hobby as an outlet.

Also you mentioned that your job is very stressful. I recommend a healthy outlet to manage your stress. Maybe you can find a less stressful work environment.

Remember this, Exercise actually makes you feel good! You will get a burst of energy from working out. There are things you can do with an injured knee. Exercise bands and free weights are a good way to work different parts of your body. Remember to take things one day at a time.
Also getting a referral to physical therapy may be able to help build up strength in your knee.

I wish you the best!
T.G.

yvonne 3-21-2007 @ 2:46PM

Hi this is to W P,
Don't beat yourself to death, you can do something and I am living and walking proof.
I have two blown out knees, could have used a replacement on the left years ago, but waiting for something better to come along, but enough about me.... WALK, WALK, WALK is all I can tell you, I started doing a min of 20 mins (did 1.50 miles) and working my way up every week adding a quarter mile each week. One thing to note: your appetite will increase but ride it out for about 2 weeks and things will even out. The scale won't be in your favor for about 3 weeks till your body adjusts and lets' go of the weight. Drink water before and after, try eating a meal before and not after.

Hang in there ~ yayabrussel@yahoo.com

John Dahlke 3-21-2007 @ 2:56PM

I am 5' 10" and weighed around 205 all my working days. After retirement I shot up to 256#. I am 73 years old and have lost 56# in the last 7 months and still going down, simply by eliminating all sugar and flour from my diet and walking 1-2 miles a day. This is a 'diet' proposed by Dr. Gott, a syndicated columnist in our local paper. He has published a book, with recepies, available from book stores or Amazon.com.

ryan 3-21-2007 @ 3:00PM

I am a 6ft male and weighed 230 before I started my diet. I went completely vegan and two 1/2 weeks later am down to 183. I used to eat fast food/restaurant meals every meal of the day and also drank several bottles of soda pop. I added no exercise at all and still lost weight really quickly. Granted, it's a drastic means of weight-loss, but I was tired of being overweight and I was looking for faster results.

bjford38 3-21-2007 @ 4:59PM

I do believe that W.B. has summed it all up. The most important thing to remember is that you should only figure to lose 1 - 2 lbs a week, you didn't gain all the extra weight overnight and it will not go away overnight. Believe me I have tried. I have been overweight for 22 years now. I gained over 100 lbs with my first child and never lost it. Now I am working on losing it for good this time. In the last 3 months I have lost a total of 16 lbs. I know that doesn't sound like alot but it put me in a smaller pant size. How does that sound? I finally brought one pair of pants that didn't have an elastic waist. It feels great.

And as a few other people have pointed out

www.SparkPeople.com

is a good web site. It is free. and there are so, so many discussion boards, and the goals that you can track. You have to check it out.
W.P. just be patient, it will all fall off.
Good luck and God bless you

Sarah Jane 3-21-2007 @ 3:13PM

WP- clearly you do have SOME motivation; it takes guts to write something like that. So it might help to recognize that and build on it. I don't know the exact nature of the problem with your knee, but I have been a lifeguard for a few years and I've witnessed many people who can't even walk unaided swim really well. Even just swimming around the way you like (you don't have too be really fast or swim laps) can be helpful. It's worth looking into. Also, for the first time in ages i am loosing weight, and it's because i stopped trying! Thinking about what you "can't" eat is stressful- it's better to think in terms of a goal like eating healthier, or even eating 2 apples a day, for example. (if you like fruit, otherwise fill in the blank) Pray if your the praying sort, personally, i believe your spiritual health affects the rest (it affects motivation, so it has to.) Best of luck

DB 3-21-2007 @ 3:16PM

Depression is curred when one recognizes it and decides to work with it. You have to accept the fact you are in control of you. And when this happens you start to change you and not the people around you. The awakening can start just by sitting down and listing the things you want to achieve and put it some where where you can find it again. Now take the most important problem, like weight, and make a plan to work on it 3 days a week for one hour and stick to it. Go to the gym, go walking, something anything. This will give your selfesteem a boost.