Great article that I received from Fitness Black Book
(one of my email subcriptions)! Most people know that
you are supposed to eat smaller meals, more frequently
throughout the day... but this article really frames some of
the details pretty well...
Increase Your Metabolism
Fitness Black Book
We have all known someone with the ability to eat large
amounts of calories, not even workout, and still look lean
and defined year round. By chance, these people have a
revved up metabolism. What often happens to these people is
they are lean when they are young, then at some point their
metabolism slows down and they put on weight. In fact, this
was more often than not the case a couple generations ago.
My dad was born in 1940 and grew up in the 40′s and 50′s. He
stayed lean while eating a boat-load of food in in his teens
and 20′s. I used to think current childhood obesity rates
are because of the activity levels of young people back then
compared to now, but have since changed my mind. My dadís
sister (my aunt) ate until she was stuffed 3 times per day,
was inactive, and stayed lean into her late 20′s as well.
You Really Canít Blame Carbs Either.
Back in the 50′s when my dad was in his teens, dinners
typically had a large amount of carbs. Meat was always
served with a large portion of carbs. I think my grandma
served potatoes with almost every meal back then. They ate
large volumes of carbs and stayed lean.
You have probably know about insulin resistanceÖand my guess
is that you have read about increasing leptin levels while
dieting using cheat meals. This is something different
altogether. Those with leptin resistance typically have
plenty of leptin in their body, but it doesnít work properly
to regulate body fat. What sucks is that cheat meals
wonít do anything to help with leptin resistance.
A simple way to look at leptin is that it is your hunger
When you eat a large amount of food, or have a extra body
fat, your body releases leptin as a signal to eat less. This
is one way the body regulates body fat. If you are resistant
to this hormone, your hunger continues despite adequate
calories or excess body fat.
There was a recent study that states that circulating
leptin levels predict the development of metabolic syndrome
in middle-aged men. This study suggests leptin resistance and insulin resistance
usually work as as team (in a bad way). Leptin resistance
makes you hungry, you eat more, insulin resistance causes
you to store more body fat, etc. This study also showed that
those with leptin resistance were more likely to have
abdominal obesity and high blood pressure.
One of the keys to a strong metabolism and the ability to
stay lean without counting caloriesÖis increasing your
sensitivity to leptin.
You have to be willing to eat more and you may even add a
little body fat when repairing your metabolism. Once your
metabolism is recovered, your body will respond to good
strategic fat loss routines.
Stuck at Current Weight On a Low Calorie Diet?
Being unable to lose weight while eating 1,200-1,800
calories per day is a rough spot to be in. Where do you
go from there, especially if you are already exercising?
This is a common problem for people who go into a diet and
exercise program when they are leptin resistant, insulin
resistant, and have a chronically slow metabolism.
Life Isnít as Colorful With a Slow Metabolism
Hereís are some of the potential issues.
Lower testosterone levels / lower sex drive.
Slowed digestion causing problems like gas and bloating.
More likely to store body fat when eating in excess.
Lower body temperature.
Lower energy levels.
Moodiness and or depression.
Prepping the Body to be Able to Lose Fat Easily
My advice to anyone who gets stuck losing those final 10-15
pounds of fat before summer is to spend the next two months
repairing your metabolism. With a raging metabolism it is
possible to create a strong calorie deficit while eating
many more calories than you have in the past. Wouldnít it
be cool to drop body fat eating 2,500 calories per day
instead of 1,500?
Measuring Your Metabolism With a $10 Tool
The way to test your metabolism is to measure your body
temperature first thing upon waking in the morning. It
supposedly is most accurate with an armpit thermometer.
Take a couple readings in each armpit... The highest
reading will be your basal temperature.
The ideal range is between 97.8 and 98.2 degrees when
measuring temperature first thing upon waking.
The 2 Month Gameplan to Boost Your
Eat 3 Meals Per Day:
Iím a big fan of intermittent fasting, but I recommend
taking a break for 2-3 months. When you reintroduce it, it
will work like gangbusters. Eat 3 meals per day. Eat as
soon as you wake up, eat at lunch time, and eat at dinner
time. If you are someone who is accustomed to eating small
breakfasts and lunches, you should make those meals larger
Eat Plenty of Carbs With Every Meal:
Eat yams, sweet potatoes, oatmeal, rice, corn, etc. This
isnít the time to follow a paleo diet. When your
metabolism is boosted and your morning temperature is
consistently in the ideal range, you can cut back on carbs
at that point.
Eat Until You Are Full and Avoid Hunger:
Let your body know that there will always be a constant
supply of food, so it will eventually store less and less
of this food as fat. Your body will burn at a faster rate
(increased metabolism) to meet the increased calories
Limit Caffeine and Alcohol:
Try to reduce coffee and alcohol intake for these 2
months. This will speed up the time it takes to get your
metabolism burning more calories per day.
Lift Weights With Minimal Cardio:
You want to minimize cortisol if your metabolism is below
optimum levels. Ditch the cardio until your metabolism is
back to a normal level.
ďWonít I Get Fat By Increasing Calories?Ē
You most likely will gain a bit of fat at first when
increasing your intake of calories. You are taking a step
back to make it easier to lose weight when you do finally
reduce the calories a bit. Iím not a fan of bodybuilder
style ďbulking and cuttingĒ. I do like how their bulking
period resets their metabolism, but believe the same
positive benefits can happen without adding tons of excess
Chronic Low Calorie Diets Can Age People
The problem with staying lean by consuming 1,000-1,500
calories per day is that you simply lack nutrients to keep
your body working properly.
Problems occur like dry skin, thinning hair, lack of sex
drive, brain fog, cold hands and feet, etc. Wouldnít it be
better to be able to maintain your ideal body weight at
2,500 calories instead of 1,500? With a healthy metabolism
this is possible.
Eat Like Your Grandparents Did for the Next 2 Months
Protein, Carbs, and Fat with every meal.
3 meals per day.
Limit omega 6 fat sources like vegetable oils and peanut
Cook with coconut oil, butter, or olive oil.
Limit sugar and high fructose corn syrup.
Eat plenty of fruits and vegetables.
The main two foods to avoid during these two months are
vegetable oils and high fructose corn syrup.
You also want to limit foods containing these ingredients.
The problem with both of these foods is that they contribute to
inflammation which contributes to leptin resistance, insulin
resistance, etc. Olive oil, butter, or coconut oil are your
best choices for cooking. (I'm trying to ween myself
off of chips and fries, since they are cooked in vegetable
For Those Who Want a More Detailed Explanation,
is the go-to-guy when it comes to increasing your metabolism
through diet. His 170 page $19.95 ebook,
Degree Metabolism, explains all of this in
much greater detail than I can in a blog post. That being
said, the game plan I outlined above will work well.
ref. Fitness Black Book, Jan 2013