How To Speed Up Your Metabolism (To Lose More Fat)
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Date: 2023-06-12
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Comments and reviews: 19
Yuppi
Coincidentally I have been technically running my personal trial of capsaicin. I've been on a weight loss program for some weeks and eating my self-made kimchi. Now I'm not a hot-head, most store hot foods are uncomfortably hot for me. For this kimchi I used a korean recipe, but forgot to cut down on chili when I decided to use only half of a cabbage instead of the full cabbage. So it's been killer hot. At the same time I've seen my energy expenditure creep down 100-200 kcals. I've been biking a bit more than before I started and I've been about equally to the gym. I can't say that the capsaicin has had any noticeable effect (other than making me eat my dinner slower and my morning dump having been more runny. According to PhD. Trexler it might result in feeling slightly more full after the meal due to the eating speed, and that's probably the most effect it has in my experience.
If sauna was a fantastic candidate for weight loss, I would've expected the overweight people in Finland had lost weight in the past 3 decades I've known them loving sauna.
I'm really curious about the weighted vest section. Is it really correct to say that the body thinks you're in a 81 kg body instead of 73 kg body, or is it that your body works more due to the 10 kg constant load and thus burns more calories? Like there's a non-trivial difference with stating that the body thinks it's heavier and ramps up metabolism, and saying you're doing 10 kg extra work all day long.
I'm pretty confident that metabolism speed is just an excuse, since your body finds the homeostasis and you're gonna have to tip that in one direction to change the weight, which naturally comes from the calorie balance. It's not like the fast or slow metabolism was a very unnatural feeling to you and caused your body weight to bounce in different directions without stimulus like activity and calorie intake.
Thanks for demonstrating the AI describe meal! I didn't know about the feature and it'll probably result in logging days where I'm visiting somewhere and have to guess the meals.
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Coincidentally I have been technically running my personal trial of capsaicin. I've been on a weight loss program for some weeks and eating my self-made kimchi. Now I'm not a hot-head, most store hot foods are uncomfortably hot for me. For this kimchi I used a korean recipe, but forgot to cut down on chili when I decided to use only half of a cabbage instead of the full cabbage. So it's been killer hot. At the same time I've seen my energy expenditure creep down 100-200 kcals. I've been biking a bit more than before I started and I've been about equally to the gym. I can't say that the capsaicin has had any noticeable effect (other than making me eat my dinner slower and my morning dump having been more runny. According to PhD. Trexler it might result in feeling slightly more full after the meal due to the eating speed, and that's probably the most effect it has in my experience.
If sauna was a fantastic candidate for weight loss, I would've expected the overweight people in Finland had lost weight in the past 3 decades I've known them loving sauna.
I'm really curious about the weighted vest section. Is it really correct to say that the body thinks you're in a 81 kg body instead of 73 kg body, or is it that your body works more due to the 10 kg constant load and thus burns more calories? Like there's a non-trivial difference with stating that the body thinks it's heavier and ramps up metabolism, and saying you're doing 10 kg extra work all day long.
I'm pretty confident that metabolism speed is just an excuse, since your body finds the homeostasis and you're gonna have to tip that in one direction to change the weight, which naturally comes from the calorie balance. It's not like the fast or slow metabolism was a very unnatural feeling to you and caused your body weight to bounce in different directions without stimulus like activity and calorie intake.
Thanks for demonstrating the AI describe meal! I didn't know about the feature and it'll probably result in logging days where I'm visiting somewhere and have to guess the meals.
reply
Jeff
This is a video I've wanted to make for a while. It seems to me that there is one group of people who think metabolic rates are completely set in stone, while another large group of people continue to believe in thoroughly debunked metabolic boosters. There is misinformation on both sides of the debate, so I hope that this video brings some clarity to the discussion.
The research and editing on this one took me WAY longer than expected, so that's the main reason for the slightly longer delay between uploads. My next goal content-wise is to finish the (still ongoing) ultimate push/pull/legs series before the end of the month (latest: early July. I've got some really thorough training content on the way soon! Appreciate you all! Peace!
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This is a video I've wanted to make for a while. It seems to me that there is one group of people who think metabolic rates are completely set in stone, while another large group of people continue to believe in thoroughly debunked metabolic boosters. There is misinformation on both sides of the debate, so I hope that this video brings some clarity to the discussion.
The research and editing on this one took me WAY longer than expected, so that's the main reason for the slightly longer delay between uploads. My next goal content-wise is to finish the (still ongoing) ultimate push/pull/legs series before the end of the month (latest: early July. I've got some really thorough training content on the way soon! Appreciate you all! Peace!
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Bony
Hey Jeff, I think you forgot to factor in the energy spent carrying the extra muscle around. I was chatting about this with Greg Nuckols the other day. I quickly guessed that a pound of muscle would burn 15 calories per day overall. He did a much deeper calculation and arrived at closer to 12 calories. That would mean 30 pounds of muscle would burn more like 360 calories per day.
It might also be worth noting that if someone is bulking up, and they're gaining fat along with muscle, carrying around that extra fat will burn far more than just 2 calories per day, too.
It also supports your idea of wearing weighted vests. You burn quite a lot of calories carrying the extra weight around.
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Hey Jeff, I think you forgot to factor in the energy spent carrying the extra muscle around. I was chatting about this with Greg Nuckols the other day. I quickly guessed that a pound of muscle would burn 15 calories per day overall. He did a much deeper calculation and arrived at closer to 12 calories. That would mean 30 pounds of muscle would burn more like 360 calories per day.
It might also be worth noting that if someone is bulking up, and they're gaining fat along with muscle, carrying around that extra fat will burn far more than just 2 calories per day, too.
It also supports your idea of wearing weighted vests. You burn quite a lot of calories carrying the extra weight around.
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Ryan
First of all, this video is excellent and informative. It speaks to Jeff that that is par for the course when it comes to his videos.
Secondly, I have historically HATED dieting apps, and I love MacroFactor. I'm down 16 pounds in 2 months with improved composition as I'm going, and I owe much of it to the app. If you try it, commit to at least a week so you'll understand its mechanics and get intuition for how it behaves. But it's a game changer, especially because it's neutral and doesn't punish for days that I even go wildly over my prescribed macros. Rather, it can use that + further weigh-ins to get even more precise about my actual energy expenditure. Brilliant.
Thanks, Jeff!
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First of all, this video is excellent and informative. It speaks to Jeff that that is par for the course when it comes to his videos.
Secondly, I have historically HATED dieting apps, and I love MacroFactor. I'm down 16 pounds in 2 months with improved composition as I'm going, and I owe much of it to the app. If you try it, commit to at least a week so you'll understand its mechanics and get intuition for how it behaves. But it's a game changer, especially because it's neutral and doesn't punish for days that I even go wildly over my prescribed macros. Rather, it can use that + further weigh-ins to get even more precise about my actual energy expenditure. Brilliant.
Thanks, Jeff!
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Kieran
Reverse dieting over the years has come to mean different things to different people. The way i understand it (coming from Layne Norton's meaning) is that its purely about starting at maintenance calories and slowly increasing calories to try and raise metabolic rate. People often assume reverse diet means to slowly come out of a dieting phase as Jeff states in this video, but this isn't actually the case (once again, many people have different definitions of reverse diet. To reverse diet from a cutting phase you need simply go from deficit calories straight to maintenance and then begin the reverse dieting phase. Great video Jeff
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Reverse dieting over the years has come to mean different things to different people. The way i understand it (coming from Layne Norton's meaning) is that its purely about starting at maintenance calories and slowly increasing calories to try and raise metabolic rate. People often assume reverse diet means to slowly come out of a dieting phase as Jeff states in this video, but this isn't actually the case (once again, many people have different definitions of reverse diet. To reverse diet from a cutting phase you need simply go from deficit calories straight to maintenance and then begin the reverse dieting phase. Great video Jeff
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Judd
I know the closing bit comes off as a sales pitch, but I'm a HUGE fan of MacroFactor. If you're serious about weight loss (or gain) this is the tool you need. I've used it for a year now and had the most successful cut I've ever had, followed by a perfectly-controlled maintenance phase, a nice clean bulk, and now another maintenance phase. I now feel like my weight is something I can control easily and relatively painlessly (the minor hassle of tracking notwithstanding. Combined with Jeff's Ultimate PPL split, I'm in the best shape of my life at 56.
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I know the closing bit comes off as a sales pitch, but I'm a HUGE fan of MacroFactor. If you're serious about weight loss (or gain) this is the tool you need. I've used it for a year now and had the most successful cut I've ever had, followed by a perfectly-controlled maintenance phase, a nice clean bulk, and now another maintenance phase. I now feel like my weight is something I can control easily and relatively painlessly (the minor hassle of tracking notwithstanding. Combined with Jeff's Ultimate PPL split, I'm in the best shape of my life at 56.
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Trevor
I think your math at 7: 13 is incorrect. If you burn 480 calories at rest, divide that by 6, you have 80 pounds of muscle mass. Add that to the calories burned from fat (24/2) is 12. So your muscle mass and your fat is. 92 pounds? add in some bone mineral content, lets say 10 lbs (being very forgiving. You are a 102 lb person? I think your pencil may need to be sharpened, buddy--respectfully. Unless the math was supposed to be based on kilograms? That seems more reasonable. 102kg = 224 pounds
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I think your math at 7: 13 is incorrect. If you burn 480 calories at rest, divide that by 6, you have 80 pounds of muscle mass. Add that to the calories burned from fat (24/2) is 12. So your muscle mass and your fat is. 92 pounds? add in some bone mineral content, lets say 10 lbs (being very forgiving. You are a 102 lb person? I think your pencil may need to be sharpened, buddy--respectfully. Unless the math was supposed to be based on kilograms? That seems more reasonable. 102kg = 224 pounds
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wfe
I appreciate that many of the studies you incorporated in this video are from very reputable journals. I too often see these whacky articles with poor experimental setups making bold claims ending up in the most random of journals, where the conclusions aren t always to be trusted. Of course, this is not always the case, but I tend to err on the side of CNS, it s sub-journals, and a few others, as you typically did here. Amazing video!
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I appreciate that many of the studies you incorporated in this video are from very reputable journals. I too often see these whacky articles with poor experimental setups making bold claims ending up in the most random of journals, where the conclusions aren t always to be trusted. Of course, this is not always the case, but I tend to err on the side of CNS, it s sub-journals, and a few others, as you typically did here. Amazing video!
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Doug
Calculating the physical energy requirements of heating water or the chemical breakdown of chillis assumes this is the full effect, ruling out potential knock-on physiological/hormonal effects no? Heat or cold shock could switch genes on and off, potentially modifying behaviour/metabolism (or not.
Love the content as usual, but I think some of these ignored the (unknown) potential biological effects that could modify metabolism.
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Calculating the physical energy requirements of heating water or the chemical breakdown of chillis assumes this is the full effect, ruling out potential knock-on physiological/hormonal effects no? Heat or cold shock could switch genes on and off, potentially modifying behaviour/metabolism (or not.
Love the content as usual, but I think some of these ignored the (unknown) potential biological effects that could modify metabolism.
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Ross
I started using macro factor in Nov 2022 at 240 lbs. I am now down to 205 lbs and sustaining a good maintenance phase. I would highly recommend! It is a paid app, but the price makes you take it seriously. I. e. the fact I m paying for it makes me want to make sure I am using it as much as possible. Also, I am 100% positive that I save money that I would normally spend on food by using the app.
Give it a go if you are plateaued!
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I started using macro factor in Nov 2022 at 240 lbs. I am now down to 205 lbs and sustaining a good maintenance phase. I would highly recommend! It is a paid app, but the price makes you take it seriously. I. e. the fact I m paying for it makes me want to make sure I am using it as much as possible. Also, I am 100% positive that I save money that I would normally spend on food by using the app.
Give it a go if you are plateaued!
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_Delete
I've been waiting so long for a video like this.
I do wonder what he would have to say about someone like me who A) has chronically dieted for so long that I've really screwed my metabolism (it's lead to a moderate binge eating disorder if that offers more info, and B) has PCOS as well as hypothyroidism which both can cause a slower metabolic rate as well as hormone issues that result in retaining more weight.
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I've been waiting so long for a video like this.
I do wonder what he would have to say about someone like me who A) has chronically dieted for so long that I've really screwed my metabolism (it's lead to a moderate binge eating disorder if that offers more info, and B) has PCOS as well as hypothyroidism which both can cause a slower metabolic rate as well as hormone issues that result in retaining more weight.
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IZR
That sauna part is crap. It says in the study that the persons sat in a 60 degree sauna for 15 minutes. As a Finnish person, I'm genuinely offended. 60 degrees is for toddlers and for old people with heart conditions. That's a cold sauna.
Crank the heat up to 100C like a man, sit in it for 30min and if you still think your heart rate is up by only 20 beats, I'll come by personally to laugh at your face, you liar.
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That sauna part is crap. It says in the study that the persons sat in a 60 degree sauna for 15 minutes. As a Finnish person, I'm genuinely offended. 60 degrees is for toddlers and for old people with heart conditions. That's a cold sauna.
Crank the heat up to 100C like a man, sit in it for 30min and if you still think your heart rate is up by only 20 beats, I'll come by personally to laugh at your face, you liar.
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Migue
The difference of metabolism depend on oneself, I was morbid with slow metabolism, now I have super metabolism, because I move lots, and in the past I barely moved, also all that supposed to be people with high metabolism like athletes or people that moves a lot without even noticing, when they retire, they all get fat, so in the end as I said, metabolism is a fake myth, it only depend on oneself mostly. Best
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The difference of metabolism depend on oneself, I was morbid with slow metabolism, now I have super metabolism, because I move lots, and in the past I barely moved, also all that supposed to be people with high metabolism like athletes or people that moves a lot without even noticing, when they retire, they all get fat, so in the end as I said, metabolism is a fake myth, it only depend on oneself mostly. Best
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KONNOR
Green tea actually can increase energy expenduture quite a bit but not resting. it shows to increase activity thermogenesis (so walking, running etc) and the benefits come mostly from EGCG and a bit from caffeine. But the studies used a least 5 daily doses. to get the same benefits from caffeine alone you need 5 x 100mg (500mg/d. But still is all about activity thermogenesis not sitting arround
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Green tea actually can increase energy expenduture quite a bit but not resting. it shows to increase activity thermogenesis (so walking, running etc) and the benefits come mostly from EGCG and a bit from caffeine. But the studies used a least 5 daily doses. to get the same benefits from caffeine alone you need 5 x 100mg (500mg/d. But still is all about activity thermogenesis not sitting arround
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smirbelbirbel
Paying attention to hydration definitely helped me, in two ways. I felt more energised in general, which boosted my NEAT a bit. And I used to crave food when what my body actually needed was some water. So my snacking went way down when I started drinking enough water.
All in all, it's not that water boosted my metabolism, it's that dehydration indirectly slowed it down.
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Paying attention to hydration definitely helped me, in two ways. I felt more energised in general, which boosted my NEAT a bit. And I used to crave food when what my body actually needed was some water. So my snacking went way down when I started drinking enough water.
All in all, it's not that water boosted my metabolism, it's that dehydration indirectly slowed it down.
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Myrical
The content is so high quality but it's always weight loss. I'm tryna get to gain weight im hella underweight. I have been eating 3. 4k calories of mainly carbs, protein and fat and I aint gaining shit. Like I'm 6 foot 3 but dear lord I can't gain weight whatsoever. IK everybody wishes they had this problem but being 149 pounds as a guy being a twig ain't exactly healthy.
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The content is so high quality but it's always weight loss. I'm tryna get to gain weight im hella underweight. I have been eating 3. 4k calories of mainly carbs, protein and fat and I aint gaining shit. Like I'm 6 foot 3 but dear lord I can't gain weight whatsoever. IK everybody wishes they had this problem but being 149 pounds as a guy being a twig ain't exactly healthy.
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Andrew
Just to make sure
When you say it increase calories burned are we talking about calories or Calories.
The Calories we talk about are actually kilocalories or 1000 calories (note the capitalization or lower case of the C. 1 calorie is the energy needed to raise 1 gram of water 1 degree Celsius. But 1 Calorie on a food label represents 1000 calories.
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Just to make sure
When you say it increase calories burned are we talking about calories or Calories.
The Calories we talk about are actually kilocalories or 1000 calories (note the capitalization or lower case of the C. 1 calorie is the energy needed to raise 1 gram of water 1 degree Celsius. But 1 Calorie on a food label represents 1000 calories.
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Space
the clip at the start of the video is before bad lighting/no pump then after good lighting and with pump, you can notice this with the body shadow and veins showing on the after pic. same goes with the thumbnail. just want to educate you guys how good lighting and a good pump can make a huge difference and to have a realistic fitness goal.
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the clip at the start of the video is before bad lighting/no pump then after good lighting and with pump, you can notice this with the body shadow and veins showing on the after pic. same goes with the thumbnail. just want to educate you guys how good lighting and a good pump can make a huge difference and to have a realistic fitness goal.
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Vinay
Excellent video! Thanks Jeff!
But some of the evidence is contradictory- if low intensity cardio doesn t work because the body adapts by slowing down the metabolism, shouldn t the same logic apply to more NEAT? How does the body know the difference between walking (as a form of cardio) and walking to the store from the car park (NEAT?
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Excellent video! Thanks Jeff!
But some of the evidence is contradictory- if low intensity cardio doesn t work because the body adapts by slowing down the metabolism, shouldn t the same logic apply to more NEAT? How does the body know the difference between walking (as a form of cardio) and walking to the store from the car park (NEAT?
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