Speeding up the metabolism via science

Don't. At least, don't do it deliberately.

Either increase your calorie use, or decrease your calorie intake. Or, ideally, do both in moderate and alternating steps.

For the former, a mix of deliberate and incidental exercise is the best way to start. Incorporate an additional 15-30 minutes of walking into your day, and always opt for the more physically strenuous option when moving around. If you have a desk job, consider a standing desk, Swiss ball or even just a stool.

Then, identify what you want out of an exercise programme. Just 'lose weight' is typically not sufficient, unless you're aiming for a specific target weight by a specific target period (and as someone who used to have to cut weight for martial arts competitions, that's a difficult ask). Ideally, you would also identify a positive goal for your exercise programme, along with setting yourself a challenge or task to accomplish.

For calorie restriction, first pay attention to what your eating, as well as what kinds of foods your body processes well/favours and what time of day you have noticeable periods of hunger. For instance, my body LOVES carbohydrates and I'm not happy unless I have a large morning meal. I also know I can skip lunch fairly regularly, and I get substantial food cravings after about 9.30pm almost regardless of what I've eaten during the day.

Modify your diet by restricting the number of meals containing highly processed and/or high energy content foods. Opt for smaller portions of these when available.

Once you're comfortable with this form of calorie restriction, move onto more substantial diet modification. This might involve moving to something simple, like committing to 1 or 2 vegetarian meals per day, or opting for lower calorie versions of existing meals you prepare.

I would steer clear of radical diets - these are generally difficult to stick to and initial enthusiasm and results are usually rapidly overcome by discontent and abandonment, with subsequent return to poor eating habits.

Be aware that the best weight loss is usually the slowest and accompanied by substantial and ongoing lifestyle changes. You typically want to be losing no more than about 2 kg/4.5 pounds per month if you want to sustain the weight loss and then maintain that indefinitely.

If you have a bad day, remember this - it happens to everyone. And once doesn't need to become a habit.

My other piece of advice it this - something is always better than nothing. Even if it feels like no individual action counts (walking an extra flight of stairs, saying no to a sweet), they all add up in the long run.

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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You should consider a nutritionist via a doctors referral. Slow and controlled weight loss through diet change and exercise will be the advice but how to do it should be left to professionals. Also, we need to be accountable to someone so this helps as well. Blessings

Move more. Eat less.

That's pretty much it really.

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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Best way to accomplish this is through a lifestyle change, as diets we view as just temporary. Exercise is important, but I would really encourage the usage of fasting, as its a biblical practice. This guy's story right here is quite amazing.

The Hour IS AT HAND said:

Best way to accomplish this is through a lifestyle change, as diets we view as just temporary. Exercise is important, but I would really encourage the usage of fasting, as its a biblical practice. This guy's story right here is quite amazing.

We can all get a bit hungry if it has been hours since we last ate. But spare a thought for how hungry Angus Barbieri must have been after he went 382 days without eating.That’s not a typo. In 1965, 27-year-old Angus really did fast for one year and

We can all get a bit hungry if it has been hours since we last ate. But spare a thought for how hungry Angus Barbieri must have been after he went 382 days without eating. That’s not a typo. In 1965, 27-year-old Angus really did fast for one year and 17 days. He ate no food at all, and lost 125...

www.diabetes.co.uk

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And he lived all the way to age 50!!!!11!

Yeah. Don't do that.

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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Albuterol abuse can “burn fat” but comes with the possibility of achieving heart arrhythmias as well.
Eating less can work. FD: I enjoy eating too much to lose the extra 3 stone I heft around.

I am also on a diet. I need to lose about ten pounds. If you need to lose a large amount of weight, you should definitely talk to a doctor.

I found Dr. Michael Greger's How Not to Diet to be useful in the past as he gives alot of evidence-based advice, particularly about AMP-kinase activators and caloric density of foods. In the past I've combined his advice with a low calorie diet (using Cronometer to track calories) and lost about a pound or so a week.

Exercise isn't as critical for weight loss, assuming you aren't absolutely sedentary. There are other reasons why exercise is good, but weight loss isn't particularly one of them.

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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I'm no expert, but I think there are only 3 ways -

1. Eat less (of the foods that put on weight).

2. Exercise more.

3 Medical procedures or pharmaceutical products. One of my in-laws had his stomach "stapled" (I think) and he sure lost weight. But now he has to eat small meals regularly.

I've got a book about Diabetes control and the author said the muscles we use for breathing (diaphragm) and walking are loaded with mitochondria, which are the power houses of body cells. One of the problems today is that we don't do much walking. We're designed to walk but in our automotive society we don't do much of it. We drive or ride everywhere. Our forebears used to walk and run through the forest looking for their next meal. Our meals come in cans or wrapped in plastic after we drive to the shopping centre to get them.

I'm assuming there's no reason you can't walk, so if it comes to an exercise regime I'd suggest you walk more, to begin with anway. You can go all the way to ultramarathons if you want but I won't be joining you.

But if the problem is serious you might need some specialist advice - doctor, pharmacist, dietitian, exercise physiologist etc.

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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Cold bath. Read about how cold water affects
you.

Estrid said:

Cold bath. Read about how cold water affects
you.

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I do cold showers. Don't know if I lose weight thereby, but it really gets me up for the day.

Mrs. Barbarian and I do bicycles on a track. About 6-10 miles, depending on weather. And it works pretty well.

RileyG said:

I use to bike all the time. Too bad I'm not familiar with my own (new) city enough.

Thanks for the recommendation

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Most cities have bike paths that don't expose you to careless motorists. Strongly recommend them.
Edit: Mrs. Barbarian says in a pinch, find a park where there aren't a lot of cars in the parking lot and do laps.

Hi Riley,

Over the course of 20 years, I've lost 160+ pounds and kept it off.

The first 100lbs was lost through calorie restriction over the course of a couple of years. I maintained that loss for years but never really lost more until I started low carb/keto/intermittent fasting in 2021 and have lost 60 more pounds since then.

Exercise did not play a major role in weight loss - weight loss was exclusively diet.

Hope this helps and wishing you the best!

RileyG said:

I need to lose a large amount of weight. What should I do to speed up my metabolism?

God bless

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Eat less. You can’t really speed up your metabolism.

Misty-Dawn said:

Hi Riley,

Over the course of 20 years, I've lost 160+ pounds and kept it off.

The first 100lbs was lost through calorie restriction over the course of a couple of years. I maintained that loss for years but never really lost more until I started low carb/keto/intermittent fasting in 2021 and have lost 60 more pounds since then.

Exercise did not play a major role in weight loss - weight loss was exclusively diet.

Hope this helps and wishing you the best!

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Wow.
If I did that I'd be -60 !

I bet it feels great!

Estrid said:

Wow.
If I did that I'd be -60 !

I bet it feels great!

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haha - yes I was rotund, for sure, but it does feel good to be at a normal weight and I'm extremely active now - I run, lift weights and practice Krav Maga - I am grateful and always happy to share my experience if it helps others