Shari Duncan

Hit a Plateau? Repair a Stalled Metabolism with Diet
Shari

by on Apr.25, 2010, under General HEALTH, General Nutrition, Motivation, Weight Loss

Knowing your body’s daily caloric needs is an important step in adopting a realistic diet and exercise plan that will help you reach and maintain your desired healthy weight.

To determine your energy needs specific to your age, weight and activity level, click on the attached link to calculate your daily calories.  This is a basic guideline…   Remember, no two individuals’ body composition are identical and activity levels vary for each person.   But this number will provide an important starting point.

http://www.bcm.edu/cnrc/caloriesneed.htm

You now have a baseline number of calories to maintain your current weight.  Next, determine how many calories you are taking in. This must be done before you modify or make adjustments towards your desired weight goal.   Keeping a food journal or logging on to a web based calorie tracker such as www.fitday.com can assist in this task.  I suggest you

You have to know where you are before you make a plan for success

STOP GUESSING! You have to know where you are before you make a plan.

track your calories for at least one week.  Write everything down, including sodas and alcohol.  Many people are surprised when they compare the numbers.  They are surprised to find they are not taking in enough nutrition for their body.  As a result, their metabolism has slowed and the weight loss has stopped.  If you find that your total caloric intake is too low for your current weight, you must gradually up your intake some before you begin to cut again.  This alone will jumpstart your metabolism.

This might sound scary, but you will have to eat more, to burn more….

And you will need to exercise (especially weight bearing  to increase lean muscle).  By restricting calories too much, the body responds by holding on… or going into “starvation mode” and will lock up from fat burning mode.  It will store as much adipose (fat) tissue as possible .

It is not just enough to eat the proper foods, but nutrient timing is key to revving a stalled metabolism. To keep “the furnace” burning, it is optimal to eat small frequent meals (every three hours).  By “fueling” up frequently with “Clean” and nutritious foods, you will prime your body to build lean muscle and in the process lose the unwanted fat. You also will not feel deprived because you will have something in your stomach all day long, which in turn will make it less likely for you to binge on unhealthy snacks.

Be sure that every meal contains quality protein, as proteins are more satiating than other foods and by increasing protein, you will decease you daily consumption of carbohydrates and fats, which are more readily converted to fat.   Research shows that escalating protein levels in your diet results in weight loss.

So what percentage of total calories should be protein?

I hesitate here, again because we are all different.  0.8 grams of protein per pound of body weight is often recommended. For a 150lb person this equates to 120 grams of protein every day.  Others prefer a macronutrient breakdown based on total caloric intake instead of body weight:  -40% protein-40% carbohydrate & 20% fat or  a 40-30-30 distribution of total calories for example.  For the same 150lb person eating 1600 calories, this equates to 160 grams of protein a day.    You get the picture.  This is something you will have to experiment with to assess your response and make adjustments.

Macronutrient Tracking.

Macronutrient Tracking

Once your metabolism is moving again & if your goal is weight loss, you will need to GRADUALLY and safely create a caloric deficit. This is done by a combination of eating fewer calories and increasing activity levels.  Again, accountability comes into play.  You need to track your progress.  Stop guessing and measure everything that you want to improve.

  • Keep a nutrition AND training journal
  • Weigh and measure food and track your progress – weekly weights and body fat composition
  • Take photographs

Finally, revisit and re-establish your calorie deficit.  What worked for you before is no longer working, so it is time for a new strategy.  Calorie needs and metabolism changes with weight loss.  The trick to avoid plateaus is to adjust your food intake (calories in) and your exercise/activity (calories out)
each week to reconcile the difference between hypothetical (on paper) calorie needs and
actual (real world) calorie needs.

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2 Comments for this entry

  • Ruselrones

    Great article on metabolism. We should produced a comprehensive program that combines ancient herbal wisdom with current, cutting-edge medical research on naturally increasing metabolism .

    Organic Fertilizer

  • Shari
    Shari

    Thank you.. You are right. Everything we need to develop our physiques can be found in nature in herbs, food or within us….exercise, meditation.

1 Trackback or Pingback for this entry

  • Kylie Batt

    Извиняюсь, но мне необходимо немного больше информации….

    To determine your energy needs specific to your age, weight and activity level, click on the attached link to calculate your daily calories.  This is a basic […..

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