Metabolism problem?

A

Alexx

0
Hi I'm Alex (f), 22, 154 lb (height 5.3) and I'd really need to get back to my usual 125 but I'm having some problems that may be caused by a slow metabolism (I was on medication for the last 2 years, 2 mg Xanax everyday - I'm off it since this year).

What I've done is basically try one of those SlimFast diets but didn't work, I admit I didn't (and I still don't) eat breakfast but I'd drink one of those SlimFast shakes at 12 then a big green salat with some light cheese (if) at dinner.

I've tried a juice/fasting diet so end up losing 3 lb by just drinking fruit juice (without sugar) for 3 weeks but I couldn't go on with it, I had days where I obviously felt really like really weak.

I've been doing Pilates with some aerobic routins too but I just feel really weak after a few minutes doing them. Atm I have no job so I'm pretty much at home, I do own an exercise bike that I'm not using for now.

My question is or better are:
1. Is there a (good) way to increase methabolism?
2. What would you do to lose those 30 lb?

Any advice is hightly appreciated!
Thank you, sorry about my english!
Alex
 
I'm not an expert, so anyone who is can disagree...BUT...I'd say those diets are doing more harm than good. Try the old stand by:

Eat 6 meals a day, 2-3 hours apart. All small meals, all with a protein. So if you're shooting for 2400 calories a day, break that up into 6 meals. Do it every day. Your body will recognize that food is coming consistently and feel less of a need to store it for an emergency. Consistency is the key, but if anything will bring you back to normal, this would be my best bet. Hope it helps.
 
DEF said:
Eat 6 meals a day, 2-3 hours apart. All small meals, all with a protein. So if you're shooting for 2400 calories a day, break that up into 6 meals. Do it every day. Your body will recognize that food is coming consistently and feel less of a need to store it for an emergency.
Click to expand...

+1 Good advice Def!

By theory, I'd also like to add/suggest that you get into a regular routine with your exercise bike...and don't just do long/steady rides, try to incorporate some HIIT. By theory this intensity will stimulate your metabolism (something you asked about) and the exercise in general will also help. At the end of the day, it's still calories in vs. calories out.

Just curious....you're skipping your breakfast and doing those shakes; any shot you're eating a bit too much and eat more into the evening??
 
Frequent meals can give a nutritional push and do have a "functional role" in ones' fitness plan, but does not increase metabolism. By functional role, I mean they can be used for pre and post workout meals, assist in preventing hunger, and other uses (to name only a few).

Two of the greastest impacts on metabolism are:

1. Calorie Manipulation (or cycling calories)

2. Exercise Manipulation

Best regards,


Chillen
 
In addition to frequent meals and exercise...
Weight/strength training is a must. Even as a female. The more muscle you have/use the more calories you will burn throughout the day. Get in a strength training workout at least 2x a week. I recommend total body exercises, pushups, squats, lunges, jacknife on the ball, .. etc. Mix in some mountain climbers or jumping jacks with those and you will get some cardio in as well.

There were some other good points made.... Make sure you change your routine every few weeks. If you've been doing lunges for a while, add some dumbells to them. If you've been doing HIIT, increase the intensity. Just make sure you are always challenging your body.

Small meals (for weight loss 3 hours is ideal. 2 hours and your body has not yet fully processed the meal from earlier yet.), always include a complete protein with your meal. Men do well with 6, but women should actually have 5 meals. If you want a caloric idea google Katch-McCardle for figuring out your TDDE and then subtract about 20%.

And get those muscles going!! That is a must.

If you were skipping breakfast, that is one of the worst things you can do. Eat a good breaky, real oatmeal, 1 egg, 3 egg whites and a half a grapefruit. That will set the pace for the whole day.
 
yeah definitely dont skip breadfast thats one of the number one ways to slow your metabolism down and im not to fond of the slim fast plan either, meal replacement is not the best choice finding healthy foods high in nutritional value is a much better alternative I still say only use meal replacement bars if your in a rush but if you have time eat a small meal, weight training help increase your resting metabolic rate also so thats a must, all the diets that you experimented with probably lowered your metabolic rate probably even the slim fast
 
I agree with everything the excellent posters have said above me.

Diets don't work - you may see an initial weight loss, but they're unsustainable in the long run and you'll just gain back all that weight. Proper eating is the way to lose the unwanted fat and weight you're carrying around.

Smaller meals, more times a day is also a must. I remember when I began eating (somewhat) properly, I was always hungry. I would eat 2, maybe 3 large meals a day, and not much in between. I figured that my calories in would be less than my calories out, and thus result in weight loss. When I began eating more often (in fact, I'm almost always snacking, whether it be on almonds or fruit), I found I didn't get that extreme, ravenous hunger and I finally saw some good, sustainable weight loss!
For healthy eating tips, just browse around this forum for a while...if you're confused, ask all the questions you want and you'll get a million (give or take) responses from some seasoned individuals here.
Some key points to remember:

Protein, protein, protein. This will keep you full for longer, and helps build muscle. Look for fish (salmon, tuna, etc.), turkey, chicken breast, lean steak. Protein shakes are an option too.
Fats aren't bad - just make sure to have the right types within your limit. If you see a label with tons of trans and saturated fat, you should probably put it down. But your body needs some good unsaturated fat, which you can find in eggs (which also have protein).
Carbs have been portrayed by the media as the enemy, so most dieters feel the less carbs they have, the better. This isn't true! Again, good carbs in moderation is necessary to your weight loss. Try to eat whole grain as opposed to white (you can buy whole grain bread and rice as readily as you can the white version). Whole grains have higher protein and fiber, and don't cause those swings in your blood sugar.
Veggies and fruits are a must too, as they're loaded with vitamins. Don't forget, however, that some fruits and veggies do have lots of sugar and carbs (all fruits are high in natural sugars, and veggies such as carrots and sweet potatoes are high in carbs.) Don't stay away from fruit or those veggies because of their carb content - rather, work them into your diet. If you're at a reasonable carb level for the day, maybe you won't have that sweet potato with dinner, for example.

For a breakdown of how much of each of the categories - protein, carbs, fat - you need in a meal, have a look at some other posts. Once you start eating properly, post your new-and-improved diet for some tweaking.

I'm no exercise guru, but I will say this: always push yourself. If you've got 45 minutes to spare for cardio, why do something easy when you can push yourself to your limit and do more? No one else is going to work hard for you. If you decide you're feeling lazy and want to do a lighter (or no) workout, blame no one but yourself when the results don't show.

NEVER EVER EVER SKIP BREAKFAST! Why would you consciously work away from your goals? Even if you wake up and aren't hungry, force something down your throat. No time? Grab SOMETHING to eat in the car - a piece of bread, a fruit, anything. I keep a big bowl of hardboiled eggs in the fridge, so if I'm running late I can grab one of those and go. Don't make any excuses to not eat breakfast.

Keep us updated, and good luck.
 
That's why I skip lunch, snacks & dinner...I call ALL my meals breakfast, it's a new theory I'm testing-out.

My last theory was that if I used the smaller salad-fork the calories might fall off and I'd lose weight faster....it didn't really work, but I think I'm really onto something with this multiple-breakfast approach!! ;)

(for those of you who are humor-challenged, this was a joke) :D
 
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