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How To Speed Up Your Metabolism
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Jul 28, 2024
If you're new here, my name is Alex Mendoza. I've helped hundreds of career driven men lose 50 to 100 pounds without restrictive diets or spending hours in the gym so that they can improve their health, longevity, energy and productivity. Losing weight is easy - just eat less right? Apparently not... Here's a few reasons why you're not seeing the results you want. 1. Your diet is not sustainable, adaptable or flexible 2. You lack the kowledge, education and experieince to make changes as your body adapts 3. Your need a kick in the ass when you're not feeling motivated 4. You're overwhelmed by all the information out there 5. You need something that works specifically for your lifestyle and prefrences 6. You don't know how to balance your work or family commitments 7. You're so heavy that doing basic actions is hard and you don't know where to start 8. You're older... Your high school workout routines and diet won't work anymore //Creative Commons Attribution Licence video (Reuse allowed)
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Do you have a slow metabolism
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In this video, I'm going to explain what metabolism is, how it affects your fat loss
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symptoms of a slow metabolic rate, and potential solutions that you can implement
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This video has a ton of value and will give you a lot of clarity as to why you might not be seeing the results and progress you originally anticipated for
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If you're new here, my name is Alex Mendoza. I help men lose up to 50 to 100 pounds without spending hours in the gym doing excessive amounts of cardio
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following unsustainable diets or lifestyle or taking unnecessary medication. I teach realistic and practical advice that you can implement to your day-to-day life
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So if you're new here, hit the subscribe button because I'll be showing you the methods we use
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to help people like Charles lose 16 pounds in the first week with us. Angeloos up to 57 pounds in the first 12 weeks
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These drop 40 pounds and James and Arthur completely transforming their body composition
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So what is metabolism? Metabolism is a process by which your body converts what you eat and drink into energy
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Even when you're resting, your body needs energy for basic functions like breathing, circulating
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blood, and repairing cells. This is called your basal metabolic rate or your BMR
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Now your BMR accounts for 60 to 75% of your calories burn daily
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Age, gender, muscle mass, and genetics also play a big role in determining your BMR
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Now as you get older, your basal metabolic rate decreases, which can make it more difficult
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to lose that way. A study published in the American Journal of Clinical Nutrition shows that BMR
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decreases by about 1 to 2% per decade after the age of 20
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Now, what impacts metabolism? There are five common influencers. Starting with muscle mass, it burns more calories than fat, even at rest
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Research suggests that for each pound of muscle gained, the body approximately burns 6 to 7 additional calories per day at rest
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Up next is physical activity. The more active you are, the more calories you birth
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This includes everything from walking, gardening, to high-intensity workouts. Food thermogenesis also plays a role
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This is the energy your body uses to digest, absorb, and process food
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Protein has the highest thermogenic effect, meaning that it requires more energy to digest
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One gram of protein contains 4 calories, and to digest a single gram of protein, it typically takes 1 to 1.1.5 calories
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So even though you consumed 4 calories, your body only stores 3
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Unlike fat, which contains 9 calories per gram, it's as simplest to digest and only requires 0.4 to 0.9 calories to process
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So for 9 calories per gram of fat consume, your body stores approximately 8 calories
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Another common contributor are hormones. Conditions like hypothyroidism can slow down metabolism while hyperthyroidism can speed it up
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Many things can cause hypothyroidism and we'll dive into a few examples shortly
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Poor sleep can also negatively affect your metabolism and hormones that regulate appetite
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So by taking these variables into consideration and making small changes in your habits you already setting yourself off for success and optimizing your metabolic rate Now when it comes to fat loss a common trend that I see when it comes to clients previous experience attempting to lose weight
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are restrictive diets and fast solutions. Low caloric intakes for prolonged periods of time
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have a negative impact on your metabolic rate. This often leads to slow progression, frustration, and lack of motivation. When you drastically cut your calorie intake, your body
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perceives it as a threat to survival. In this state, your metabolism slows down to consider
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serve energy, making it more difficult to lose that weight. The Minnesota Starvation Experiment found that the restriction of caloric intake led to a massive
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decrease in metabolic rate. Participants of the studies saw a decrease in their BMR up to 40%
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And this came along with physical and psychological effects such as fatigue, depression, and
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obsession with food. Another study published by the American Journal of Clinical Nutrition also found that when
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individuals followed a low caloric intake for a long period of time, also faced a significant drop
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in metabolic rate. This metabolic adaptation can even continue after you go back to normal eating, making it more difficult to maintain fat loss
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When calories are dramatically decreased for a long period of time, the body reduces the amount of energy it expands to conserve fat stores
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Restrictive diets can disrupt hormones that regulate hunger and metabolism. For example, leptin, a hormone that signals fullness, decreases with severe caloric restriction
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This is why you struggle with self-control and might find yourself overindulging with food
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So regulating your calorie intake on a day-to-day basis is crucial for long-term success
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What I see happen a lot are individuals cutting down their calories way too fast to lose that weight quickly
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And maybe you've done it yourself. And you did see rapid weight loss, but over time, your body will adapt to lower calorie intakes
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And you probably hit a plateau and you didn't know what to do, which left you frustrated with the lack of results that you saw
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So to avoid this, instead of opting for a restrictive diets like keto, carnivore, and paleo, follow a 300 to 500 calorie deficit with a balanced
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balanced nutrition. Resistance training like weightlifting is crucial to maintain muscle mass and support your metabolic rate
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I also recommend trying to maintain a normal eating pattern and follow some form of eating
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schedule to keep your metabolism and hormones regulated and avoiding over indulgence
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Now where I see a lot of people actually go wrong is when it comes down to tracking your food
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Most of the times you're not doing this right or consistently. So before you jump into any conclusions, make sure you track your food correctly
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And if you don't know how, I've created a step-by-step guide showing you exactly what to do, what apps
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download and how to do it, I'll attach a link to the video in the description below. Now there's a lot of common myths when it comes to metabolism
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Starting with metabolism slows down when it comes with age. Yes, it does, but not as dramatically as you think
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Staying active and maintaining as much muscle mass as possible can help mitigate this process
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By staying active, eating right, looking after yourself, you'll also be able to increase
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your testosterone levels naturally, which can also assist with your metabolic weight
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You might have also heard that eating small and frequent meals can boost your metabolism While it can help regulate hunger and energy it doesn really have a significant impact on the overall metabolic rate And now with the sports nutrition supplement market reaching billion in 2023 and a projected
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growth of $52 billion by 2032, certain foods or supplements are heavily marketed to dramatically
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boost your metabolism. And yes, that includes oxysread. While some foods and supplementation
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may have a small effect, nothing replaces a calorie deficit, a balanced
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diet in a regulated training program. So how do you know if you have a good metabolism or a bad
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metabolism? The average male requires approximately 2,500 calories to maintain their body weight
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There's obviously certain variables that vary from person to person, but by simply eating 300
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calories below your maintenance, you should see a change in body weight. As your body changes
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and adabs, so does your maintenance intake. For example, if your 400 pounds, it might take you
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4,000 calories to maintain that weight. But as you shed these pounds off, you might only require
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3,000 calories to maintain a body weight of 300 pounds. It's very important to make adjustments
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on your weekly average calorie intake based on physical, emotional, and numerical feedback
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that you gather from a week-to-week basis. Tracking progress is very important and this is where
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a lot of people go wrong, especially when it comes to knowing what to track and when it's too
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much and when is too little. I'll make a video in the future teaching exactly how to do that
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so make sure you hit subscribe. Now personally, based on experience on myself and other clients
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that I've coached in the past, 1800 calories is a little bit too low and a little bit restricted
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For majority, it's quite unsustainable and you should be in a significant calorie deficit by that
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I rarely have my clients eat below 1,800 calories. And when they do, it's no more than 2 to 6 weeks
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The duration does vary depending on a few different metrics, such as physical activity, physical and emotional response, as well as just adherence and consistency
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If you get a point in your fat loss journey where you're eating about 1,800 calories, and seeing absolutely no change on the scale for 3 to 4 weeks, no change in your body in a continual decrease of training performance, this is not a good sign
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Having said that, your calorie intake is also heavily dependent on your physical structure
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So to all my short kings out there, some of you guys might have to eat about 1,600 calories
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There's so many different variables that come into play. But if that is the case, I would typically start to increase physical activity
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This could mean an increase in step count, training volume, or performing higher intensity forms of cardio
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There's so many ways to manipulate calorie expenditure. The best way is heavily dependent on form of activity that you can follow and enjoy
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And if you still see no changes, there are three things that I typically do. Starting with introducing a refeed
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Now, refeed in simple terms is a day or multiple days throughout the week where you eat
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more carbohydrates to offset the adaptive response. This can help reduce cortisol, regulate hormones, and you might even see your body weight drop
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the next day. Refines can also help replenish glycogen stores in muscle, which can help improve energy levels
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and training performance. This can really help with progression, especially as calories continue to get lower
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helping you build muscle and vert fat at the same time Briefing days may also stimulate the production of leptin a hormone that plays a role when it comes to regulating metabolism and hunger Now if nothing still changes it might be time for diet break
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Diet breaks can last from anywhere between 4 to 6 weeks. And the purpose of the diet break is to prevent or minimize your metabolic adaptive response
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This gives your body a chance to adapt and prevents your metabolism from making adaptations
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This gives your body a chance to reset and prevents your metabolism from slowing down
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It might even boost your metabolism. temporarily. During this process, I typically gradually increase the calorie intake
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approximately 300 calories each increment, and this process is called reverse dieting
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You can also go back straight to your maintenance intake without a gradual progression
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Some studies show no significant differences between the two methods, but to have more control
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and mitigate additional or unwanted fat gain, it might be a better idea to take the nice and slow
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approach. So typically before I increase my client's calories by 300, I'll let their body weight
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stabilized to give me a better reading undercurrent situation. You might see a massive spike in body
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weight and that's completely normal, so give it a couple days, maybe even a week, to let the body
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weight settle. I found that going back straight to your maintenance intake can have a lot of negative
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psychological effects, which can lead to uncontrolled eating and negative relationships with food
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So for a practical and more psychological perspective, I much prefer a slow, gradual increase for
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myself and for my clients. Now, after you work your weight back up to your maintenance intake
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I usually sit around there for 3 to 4 weeks. The duration really depends on a few different variables
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like performance, mood, energy, rate of recovery, and a couple of other variables
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During this process, you might even find that your maintenance intake is actually higher than before
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meaning that you can eat more food and still stay the same way
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This is perfect because you're now in a better position to start your next cutting phase
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You have more calories to work with, you have more steps to go down, and you have much lower body fat percentage to start from
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Now, if none of those two methods work, it might be a good idea to consult and visit your doctor
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Get a blood test done and review your thyroid. T-SH F-T-4, T-T-3, T-T-3, and RT3 can be tested and checked by your doctor
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Without all the unnecessary complications, essentially, this will show you if you have a good or bad metabolism
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It removes speculation and gives your doctor the opportunity to let you know if there's anything that he sees outside the ideal range
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And in some situations, you might even be prescribed medication. I hope this video gives you a bit of clarity
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And if you're not already, subscribe to the channel, where I keep fat loss, simple and practical
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Now if you've been stuck, seriously looking for help in what results like Ange, Bees, Charles
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and the hundreds of other men that we help. You can click the link below and book a discovery call with me or my team
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Much like going to a doctor or a nutritionist, this is not a free service
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