On the other hand, we all know individuals who seem "cursed" and will tend to pack on weight even with a reasonable diet. I strongly believe that I have a "slow metabolism" in the sense of needing very few calories to maintain my weight, hence the obligation of a very low calorie diet to achieve a deficit and lose weight. ANSWER: First, let me mention that people can eat "recklessly" in the sense that you see them eating "junk" food all the time and they don't gain weight.
Many people have the idea stuck in their heads that junk food automatically turns into fat. People will always be confused about this apparent paradox until they look at the big picture and get clear on the fact that weight loss is a calories in versus calories out equation. With that said, yes there CAN be large differences in metabolism from person to person, and yes some people do need fewer calories to maintain their weight - especially women and smaller-framed people. However, most people don't even understand what metabolism means, so they attribute the differences in calorie needs to genetics.
The truth is, the genetic (relative) differences in basal metabolism between any two individuals at the same body weight and body composition are very small. We all have different energy needs, and those needs are influenced the most by body size (especially fat-free mass) and activity, not genetics.
One female, who is larger and more active, might be burning 2500 calories a day, while a smaller, less active female might burn only 1900 calories per day. The important thing to know is that the person with the higher calorie expenditure burns more calories primarily because he or she is larger, has more muscle and is more active, not from being "blessed" with a fast metabolism. Female B would be correct in saying she inherited a slower metabolism, relatively speaking.
If genetic differences in metabolism are so small, and a slow metabolism is not the problem, then why is it so darn hard for some people to lose weight? Well, it involves a person's entire lifestyle and all their habits put together and how that affects the energy balance equation. Most people get the math wrong and they have no idea how to customize nutrition for their body type and activity level or how to properly troubleshoot slow fat loss or fix plateaus.
A small female who is burning only 1900 calories per day or so doesn't have a whole lot of room to work with, nor a lot of room for error with calorie miscalculations (or cheating), does she? Since most people are not consistent with their diet and they under report food intake, we can assume female B is probably eating an extra 200 or 300 calories a day that went unaccounted for (and that's me being nice), so now she's on target to lose only a half a pound a week, less than she wanted (almost barely noticeable to some, and could easily be masked by water weight gain, showing no loss on the scale).
At that rate, she might get really frustrated and start blaming her metabolism, not realizing that (1) a pound a week is reasonable progress for a woman her size, (2) she simply didn't stick to her prescribed calorie allowance.
Yes, you can increase your metabolism, or at least prevent most or all of the slowdown that usually happens from dieting. One way to increase metabolism is through weight training and increasing your lean body mass. Another way to increase your metabolism is to increase ALL your daily activity: In addition to the weight training, add some kind of cardio or metabolic training at least a few times per week.
Research proves that overweight and obese people actually have a FASTER metabolism than lean people.
Energy Expenditure Is Very High in Extremely Obese Women, Sai Krupa Das, Edward Saltzman et al, J.
Each person is operating within their own unique calorie equation, so never try to follow a generic, one-size fits all program.
You can learn more about effective strategies for preventing your metabolism from slowing down while dieting (chapter 2), how to troubleshoot progress plateaus (chapter 4), how to pinpoint your exact personal calorie needs (chapter 6) how to maximize your metabolism and maintain your lean muscle tissue with protein (chapter 10) and a lot more in my fat loss manual: Burn the Fat, Feed the Muscle. MEN CLICK HERE for your FREE presentation revealing the secret body science that allows you to eat more food to burn more fat!
WOMEN CLICK HERE for your FREE presentation with easy tricks to shedding fat from the most stubborn areas -- without ever going hungry. Tom Venuto is a natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer and author of the #1 best-selling e-book, Burn The Fat, Feed The Muscle.
We all know that fruits are rich in vitamins and minerals and are important for maintaining a healthy body.
Apart from having the property of boosting the metabolic rate, green tea has other health benefits also. Lean meat is helpful in improving the metabolic rate as it promotes the growth of lean muscles in the body.
This is one vegetable which you cannot avoid if you are looking for metabolism boosting vegetables. This is a crunchy; low-calorie vegetable is a good source of vitamin C, calcium and potassium. Almonds contain certain essential fatty acids which help to increase the rate of metabolism.
There are many health benefits of using coconut oil; one of them is the ability of the coconut oil to speed up fat burning. This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment.
Many people are tempted to skip meals to accelerate weight loss, all this does is slow down metabolism and makes the body store fat for later.
Coffee stimulates the central nervous system and increases heart rate which causes a thermogenic effect in the body so your metabolism revs up!


As a trainer who works with clients via in person and online training, I specialize in helping people drop massive amounts of fat. The ol’ I’ve got a slow metabolism excuse runs rampant when it comes to failed weight loss explanations.
There’s a myth that persists in the health and fitness world that metabolism is this static thing that we can build up through eating small meals every few hours, strength training, and doing HIIT cardio.
The idea is that the faster our metabolism, the more calories we’re going to burn on a daily basis. Those who claim to have a slow metabolism often talk about how they can’t drop weight because they’re metabolism is so slow, that it won’t allow them to burn enough calories to drop fat. If you read the post about figuring out how many calories you need to eat each day, you might be seeing a flaw in this thinking. Those who claim to have a slow metabolism are basically saying they have a BMR that isn’t functioning properly.
While we’re on the topic of metabolism, it’s worth noting that skinny people don’t have faster metabolisms.
One of the biggest myths about metabolism is that naturally skinny people have a faster metabolism, which allows them to stay skinnier no matter what they eat.
So here is my question: those real life examples seem to strongly demonstrate a wide gap in metabolism between individuals. I'm more than willing to accept that as a mere belief (given a better explanation), rather than a biological fact, and replace it with a more positive thought.
That doesn't seem fair and it's a natural reaction to think they must have great genetics or a fast metabolism. When you say you have a slow metabolism, all you are saying is that you aren't burning very many calories. One male, who is larger and more active, might be burning 3200 calories a day, while a smaller, less active guy might only burn 2500 calories per day.
But does this mean that her metabolism causes her to be fat or prevents her from losing weight?
A 500 calorie deficit puts her at only 1400 calories per day and that's for only a 1 pound per week weight loss. However, you'd have to gain quite a bit of muscle for this to really make a difference in your resting metabolic rate.
Extreme starvation diets will cause quick weight loss in the beginning, but can actually slow down your metabolism later on, so a conservative cut in calories is best. TEE was measured over 14 d using the doubly labeled water method, REE and the thermic effect of feeding (TEF) were measured using indirect calorimetry, and activity energy expenditure (AEE) was calculated as TEE -- (REE + TEF). Don't compare yourself to other people (and especially, if you're female, don't ever compare yourself to men). If you found this article helpful, please click the LIKE button below and share this webpage link with your friends. Having proper metabolism will help to reduce your weight and to remain in a better health condition.
There are many fruits which are easily available in the market that helps to boost your metabolism. Oatmeal is rich in fiber content and the body needs more energy to break it down, which result in using up the excess calories stored in the body.
Caffeine the compound which is present in coffee improves the blood circulation when taken in small quantities. Are you looking for foods to increase your metabolic rate to achieve weight reduction and good health? Several studies have shown that drinking two litres of water everyday increases the metabolism and calorie burning by 100 calories per day. Never Skip Breakfast! Eating 5 to 8 mini meals a day instead of 3 big ones boosts metabolism big time! Move Move And Move Some More! Oxygen is an essential ingredient for the production of fat burning hormones, so if we are not getting sufficient oxygen our metabolism slows down. The too few calories puts the body into starvation mode where it stores everything you eat into fat. Stress promotes bad habits, such as craving fatty and sugary foods, missing workouts, drinking alcohol, smoking or over eating. According to the American Journal of Clinical Nutrition, taking Fish Oil supplements increases the activity of your fat-burning enzymes and increases metabolism. Because everyone I work with is mainly looking to drop fat, I hear a lot about why people have struggled in the past. Her grandfather worked on a sugar cane plantation, and she was genetically hardwired to be a sugar addict.
By far and away the most common reason I hear from everyone I work with is one you’re probably familiar with. I’d be willing to bet every penny in my bank account (approximately $3.56) that you’ve either given that excuse, or heard it from someone once before.
A slow metabolism would absolve you of any responsibility for not dropping fat, since metabolism is pretty fucking important when it comes to that whole weight loss thing. That’s not even taking into account calories burned through non-exercise activity, digesting food, or exercise.


If someone is larger, they’ll burn more calories to maintain life than someone that is smaller. You may think you’re eating well, but chances are you’re probably not if you’re not making progress.
But please help me understand if I truly have a slow metabolism and need to work around it, or if I've got the whole concept wrong and need to re-frame completely? Nope - there's only a slight difference in metabolism between the two women who are the same size. It involves behavior and psychology as much as physiology and it's much more complex than just keeping track of calories in versus calories out. If you try to lose weight with diet alone, your metabolism will usually get slower, not faster.
A higher protein diet is helpful because it protects lean body mass in a calorie deficit and has a higher thermogenic effect. When your metabolism is faster your body digests the food easily and uses the energy in the food.
Strawberries, oranges, peaches, watermelon, guava and grape fruit are excellent metabolism boosters. The calories needed for chewing the celery is equal to the energy you gain from eating the celery. Being inactive for longer than an hour sends signals to the brain to slow the metabolism and conserve energy and fat. Even losing an couple of hours of sleep over a couple of nights can impact the levels of fat storage and hunger hormones. Stress, life, work, kids, being busy are all the things that can keep us from breathing properly. You can drink coffee, or buy any of the many caffeine supplements available at nutrition stores and online. Exercise! For bros or lady bros out there, this number usually winds up being somewhere around 1,500-2,000 calories every day. It may feel that way when you’re experiencing a gigantic hang over, but that isn’t the case when it comes to real life. Create a food journal and keep track of what you’re eating and drinking over the next five days. But after spine surgery, he had to stay home for a year, did nothing but lay on the couch all day, play video games and eat his head off. There are plenty of people out there who aren't so strict with their food choices (food quality), but they don't overeat (food quantity), so they stay slim, it's that simple.
If two people are identical in body weight, lean body mass and activity level, they will usually have close to the same BMR and total calorie expenditure. Training does boost metabolism for a short time after each workout, it burns a lot of calories and you need the resistance training just to prevent loss of lean body mass while you're dieting. There are some foods, such as hot peppers, or drinks such as green tea, which are reputed to be thermogenic. Include more of these fruits in your diet than the metabolism reducing food items if you want to reduce your weight. Include 3-4 of these food items in your regular diet to get a boost to your metabolic rate.
Also, when we are tired we tend to eat more, research has shown that those who are sleep deprived eat 15% more calories per day. Make sure to take deep breaths throughout the day and avoid holding your breath or shallow breathing when stressed. Working out revs metabolism and makes the body burn fat and calories throughout the day. The most important factor in getting fit is to stay motivated and consistent. After those five days, evaluate your overall caloric intake, and compare it to our guide to see how you compare.
If you skip breakfast, your metabolism is likely to remain sluggish until you do eat, and chances are you will be so hungry later on that and will be tempted by sugary, fatty foods. I know more men like this than women, but I do know a few women who seem "blessed" with naturally slim figures, even though they don't watch their diet or exercise.
Standard equations developed for non-obese populations provided the most accurate estimates of REE for the obese individuals studied here. Give time for your body to adjust to the new foods that you have included in the diet to show results. If you can boost your metabolism, then you will be using energy and burning up the fat even when you are sleeping.
You can use the metabolic rate calculators online to calculate the metabolic rate before starting the diet and after using the metabolic boosting diet for at least one month to ensure that your metabolic rate has been increased. Though exercises are the most important method to increase the metabolism, the food we eat can also affect the metabolic rate. There are certain food items which will increase the rate of metabolism and provide you with lean and better looking body.



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