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weighing yourself daily helps you lose more weight
daily weighing may motivate you and improve self-control
daily weighing helps you keep the weight off
weighing yourself daily is not as bad as people think
how to weigh yourself for best results
other ways to track your progress
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what is metabolism?
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are some people born with a fast metabolism?
metabolic adaptation
can you speed up your metabolism to lose weight?
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1. move your body
2. do high-intensity workouts
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5. don’t starve yourself
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8. get good sleep
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9 https://www.ncbi.nlm.nih.gov/pubmed/19879499
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25 https://www.ncbi.nlm.nih.gov/pubmed/26499440
26 https://www.ncbi.nlm.nih.gov/pubmed/25964395
27 https://www.ncbi.nlm.nih.gov/pubmed/2336074
28 https://www.ncbi.nlm.nih.gov/pubmed/7632212
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32 https://www.ncbi.nlm.nih.gov/pubmed/26021449
34 https://www.ncbi.nlm.nih.gov/pubmed/18769211
35 https://www.ncbi.nlm.nih.gov/pubmed/11101470
36 https://www.ncbi.nlm.nih.gov/pubmed/22710610
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39 https://www.ncbi.nlm.nih.gov/pubmed/25293431
40 https://www.ncbi.nlm.nih.gov/pubmed/19346974
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40 https://www.ncbi.nlm.nih.gov/pubmed/19346974
42 https://www.ncbi.nlm.nih.gov/pubmed/15107011
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58 https://www.ncbi.nlm.nih.gov/pubmed/19198647
59 https://www.ncbi.nlm.nih.gov/pubmed/3812338
60 https://www.ncbi.nlm.nih.gov/pubmed/22535969
61 https://www.ncbi.nlm.nih.gov/pubmed/25236175
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62 https://www.ncbi.nlm.nih.gov/pubmed/15640462
63 https://www.ncbi.nlm.nih.gov/pubmed/10837292
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64 https://www.ncbi.nlm.nih.gov/pubmed/24179891
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66 https://www.ncbi.nlm.nih.gov/pubmed/14671205
64 https://www.ncbi.nlm.nih.gov/pubmed/24179891
66 https://www.ncbi.nlm.nih.gov/pubmed/14671205
67 https://www.ncbi.nlm.nih.gov/pubmed/17519319
68 https://www.ncbi.nlm.nih.gov/pubmed/16822824
beneficial for your waistline https://authoritynutrition.com/drinking-water-helps-with-weight-loss/
64 https://www.ncbi.nlm.nih.gov/pubmed/24179891
69 https://www.ncbi.nlm.nih.gov/pubmed/18787524
70 https://www.ncbi.nlm.nih.gov/pubmed/19661958
coffee https://authoritynutrition.com/coffee-increase-metabolism/
green tea https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
71 https://www.ncbi.nlm.nih.gov/pubmed/14684395
72 https://www.ncbi.nlm.nih.gov/pubmed/7486839
73 https://www.ncbi.nlm.nih.gov/pubmed/2912010
74 https://www.ncbi.nlm.nih.gov/pubmed/16176615
75 https://www.ncbi.nlm.nih.gov/pubmed/7485480
76 https://www.ncbi.nlm.nih.gov/pubmed/7611396
sleep https://authoritynutrition.com/10-reasons-why-good-sleep-is-important/
77 https://www.ncbi.nlm.nih.gov/pubmed/26538305
78 https://www.ncbi.nlm.nih.gov/pubmed/22496545
77 https://www.ncbi.nlm.nih.gov/pubmed/26538305
78 https://www.ncbi.nlm.nih.gov/pubmed/22496545
weight gain https://authoritynutrition.com/how-to-gain-weight/
79 https://www.ncbi.nlm.nih.gov/pubmed/23479616
80 https://www.ncbi.nlm.nih.gov/pubmed/18517032
81 https://www.ncbi.nlm.nih.gov/pubmed/21784678
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--> disclaimer about contributors seminars learn iastm loading... ☰ the manual therapist edge shop modern manual therapy learn iastm updoc media mobility is great, but without strength control, range of motion is useless! this is a great drill to retrain and reset your spinal stabilizers and core so you can get all the control you need to move like you mean it. featuring mitch starkman, physiotherapist please consider subscribing: http://bit.ly/1paqevq about the movement library the movement library is a compilation of mobility, strength and corrective exercises demonstrated just for you by a physiotherapist. we've included some quick reasons as to why you may need to work on each exercise, while emphasizing proper technique so that you can truly, move like you mean it! about the movement centre: the movement centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. we use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues. the aim is to help you overcome your limiting factors, whether that is pain, performance, or both. ultimately, we want to help you achieve your goals. *************************************** connect with the movement centre: check the movement centre the channel: http://bit.ly/25edqan follow the movement centre on instagram: http://bit.ly/1uf7qe9 follow the movement centre on facebook: http://bit.ly/1vx371c *************************************** when in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly move like you mean it at any given moment, an estimated 24% of men and 38% of women in the us are trying to lose weight (1). meanwhile, obesity has skyrocketed and working-age adults are gaining about 2.2 pounds (1 kg) annually, on average (2, 3). recent studies have shown that daily self-weighing may be a powerful tool for both losing and maintaining weight. however, many people believe that weighing yourself daily contributes to bad mental health and disordered eating habits. so what should you believe? this article sets the record straight on whether you should start weighing yourself daily. weighing yourself daily helps you lose more weight the simple act of self-weighing has received lots of attention and stirred up controversy for years. some people have even thrown away their scale, claiming that it’s a highly misleading weight loss tool that results in bad self-esteem and disordered eating habits (4, 5). however, recent studies generally agree that daily weighing is associated with greater weight loss and less weight regain than less-frequent self-weighing (6, 7, 8, 9). one study showed that participants who weighed themselves daily for six months lost 13 more pounds (6 kg), on average, than those who weighed themselves less frequently (10). what’s more, those who weigh themselves daily tend to adopt more favorable weight control behaviors, exercise better restraint toward food and eat impulsively less often (10, 11). interestingly, adopting healthy weight-related behaviors has been shown to be especially important during the period when people emerge from adolescence into adulthood (12). one study in participants aged 18–25 showed that daily self-weighing resulted in better weight loss than less-frequent weighing (13). the researchers concluded that daily self-weighing is a particularly valuable self-regulation tool for this age group. furthermore, another study showed that people who weighed themselves every day ate 347 fewer calories per day than those who did not. after six months, the group that weighed themselves daily ended up losing a whopping 10 times more weight than the control group (14). bottom line: daily self-weighing may cause people to lose more weight and gain less of it back, compared to less-frequent weighing. daily weighing may motivate you and improve self-control being aware of your weight is a key factor in successful weight loss. awareness of your weight trend — that is, whether your weight is going up or down — is also important. in fact, weighing yourself more often is linked to weight control, while weighing yourself less often has been associated with weight gain. one study found that participants who weighed themselves less often were more likely to report increased calorie intake and decreased restraint toward food (15). self-weighing promotes self-regulation and awareness of your weight trend and weight-related behaviors. that’s why it generally results in greater weight loss (14). although the exact number on the scale may be unimportant, monitoring weight loss progress motivates you to keep going and generally improves weight-related behavior and self-control. also, by being more aware of your weight, you can quickly react to lapses in your progress and make necessary adjustments to maintain your goal. since most people are able to sustain a habit of daily self-weighing, the adherence and acceptability of it is generally quite high (16, 17, 18, 19, 20). it’s a minor addition to your daily routine that may help you reap major benefits for your weight. bottom line: daily self-weighing helps you maintain awareness of your weight. monitoring weight loss progress further motivates you to keep going and improves your self-control. daily weighing helps you keep the weight off frequent self-weighing has been shown to be a great way to prevent weight gain in the long-term (15, 21, 22, 23). one study investigated how much self-weighing frequency predicted weight change over two years in working adults (24). it found that there was a significant link between self-weighing frequency and weight change. in normal-weight individuals, daily weighing resulted in a slight weight loss, while those who weighed themselves monthly gained 4.4 pounds (2 kg), on average. however, the largest difference was in overweight individuals. those who weighed themselves daily lost 10 pounds (4.4 kg), while those who weighed themselves monthly gained 2.2 pounds (1 kg), on average (24). another study came to a similar conclusion, showing that self-weighing was a significant predictor of body weight over time. participants lost an extra pound (0.45 kg) of body weight for every 11 days they self-weighed (25). the main reason why this is so effective is that consistent self-weighing allows you to catch weight gain before it escalates and make the necessary changes to prevent more weight gain (15). bottom line: daily weighing may help prevent long-term weight gain, especially in overweight people. weighing yourself daily is not as bad as people think not so long ago, frequent self-weighing was thought to be damaging to your mental health. this notion still exists today. self-weighing is claimed to have negative effects on your mood by continuously reinforcing that your body size is not ideal or appropriate, resulting in an increased risk of developing an eating disorder (4, 5). although this may be true in a small group of people, most studies have repeatedly come to a different conclusion (9, 26, 27). the available research suggests there is very little evidence that frequent self-weighing is a cause of negative mood or body dissatisfaction, especially as part of a weight loss program (8, 12, 14, 26, 28, 29). in fact, studies indicate that frequent self-weighing may increase body satisfaction, rather than decrease it (9). that said, there is a group of people who may develop a negative body image, low self-esteem or undesirable eating behaviors as a result of daily self-weighing (30). if you find that daily self-weighing causes you to have bad feelings about yourself or your eating behaviors, you should find other methods to measure your progress. bottom line: most studies do not link frequent self-weighing to negative mood or body dissatisfaction. some even associate them with higher body satisfaction. how to weigh yourself for best results the best time to weigh yourself is right after you wake up, after going to the bathroom and before you eat or drink. your weight tends to fluctuate less in the morning than later in the day when you’ve had plenty to eat and drink. that is also why people weigh the least in the morning. also, it is best if you always weigh yourself in similar clothing each day. however, you need to keep in mind that your weight may fluctuate from day to day and can be affected by many factors, including: what you ate or drank the previous day bloating or water retention menstrual cycle whether you’ve had bowel movements recently therefore, it is important to assess the trend of your weight over a longer period of time, instead of drawing conclusions from each and every weighing. a basic scale will do just fine. however, many scales also have the ability to measure your body mass index (bmi), body fat percentage and muscle mass, which may help you get a better picture of your progress. there are also several apps available for your phone or computer that allow you to easily enter your daily weight and see the trend of your weight change. happy scale for iphone and libra for android are two such apps. bottom line: it is best to weigh yourself right after you wake up, after going to the bathroom and before you eat or drink anything. other ways to track your progress although self-weighing may be a valuable tool, it has some limitations. if you’re exercising and gaining muscle, the scale may not show your progress and instead simply show that you have gained weight. while losing weight can indicate progress, a scale does not differentiate between healthy weight (muscle) and unhealthy weight (fat). therefore, it may be good to add other ways of tracking your progress to your regimen. here are some examples: measure circumference: muscle has much less volume than fat, so your circumference may be decreasing even if your weight stays the same or goes up. measure body fat percentage: by measuring your body fat percentage, you can observe changes in fat mass, regardless of your weight. take pictures of yourself regularly: you can observe any changes in your physique by comparing photos of yourself in similar clothing. note how your clothes feel: any changes in your weight will probably affect how your clothes fit. feeling them become looser or tighter is one of the best indicators of changes in your body. bottom line: other ways to track your progress include measuring your circumference, measuring your body fat percentage and taking pictures of yourself. take home message weighing yourself every day can help increase your awareness of your weight and weight-related behaviors. it may help you lose more weight and prevent you from gaining that weight back in the long-term. daily self-weighing may just be that extra motivation you need to achieve your weight goals. via authority nutrition we know - runners hate this. “i warm-up but running slowly!” how would you feel you were going into surgery and right before your surgeon puts you under he said “don’t worry, i just practiced this slowly in the lounge”. wouldn’t you feel better if you explored all possible movements of the scalpel (joints), practice extreme ranges of motion and activated the right muscles to get the job done with precision? the short story – take 5min and warm up. #movelikeyoumeanit. featuring mitch starkman, physiotherapist please consider subscribing: http://bit.ly/1paqevq if you’re interested in learning more about a day in the life of a competitive runner, check out jess's blog at: http://lacesandlattes.com/ about the runners series the runners series is a head to toe break down of the running body from the eyes of a physiotherapist, with the goal of maximizing performance, while preventing injuries! it is broken down into 9 jam-packed episodes, each focusing on an important segment of the runners body. we want to show you how to self assess, self treat and maintain your body so that you can keep wearing the treads on the bottom of your shoes, not your body! about the movement centre: the movement centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. we use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues. the aim is to help you overcome your limiting factors, whether that is pain, performance, or both. ultimately, we want to help you achieve your goals. *************************************** connect with the movement centre: check the movement centre the channel: http://bit.ly/25edqan follow the movement centre on instagram: http://bit.ly/1uf7qe9 follow the movement centre on facebook: http://bit.ly/1vx371c *************************************** when in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly move like you mean it headaches, neck pain, heck even shooting pain down the arm can all be the result of poor running mechanics and neck position when you’re out there pounding the pavement. it all starts with getting your neck into neutral – stacked where it needs to be. now, if you’re someone with a wicked anterior pelvic tilt, you’re going to be forced into a forward had position and are probably a low back pain sufferer as well! be cognoscente of your entire kinetic chain and position during movement. featuring mitch starkman, physiotherapist please consider subscribing: http://bit.ly/1paqevq if you’re interested in learning more about a day in the life of a competitive runner, check out jess's blog at: http://lacesandlattes.com/ about the runners series the runners series is a head to toe break down of the running body from the eyes of a physiotherapist, with the goal of maximizing performance, while preventing injuries! it is broken down into 9 jam-packed episodes, each focusing on an important segment of the runners body. we want to show you how to self assess, self treat and maintain your body so that you can keep wearing the treads on the bottom of your shoes, not your body! about the movement centre: the movement centre strives to explore, assess, and correct human movement by providing customized self-administered treatments that anyone can use through the guidance of a movement physiotherapist. we use real cases to identify, reveal, and treat movement dysfunctions as they relate to common orthopedic issues. the aim is to help you overcome your limiting factors, whether that is pain, performance, or both. ultimately, we want to help you achieve your goals. *************************************** connect with the movement centre: check the movement centre the channel: http://bit.ly/25edqan follow the movement centre on instagram: http://bit.ly/1uf7qe9 follow the movement centre on facebook: http://bit.ly/1vx371c *************************************** when in doubt, it is always a good idea to get assessed by your healthcare practitioner so you can truly move like you mean it your metabolism is the chemical engine that keeps you alive. the speed at which it runs varies by individual. those with a slow metabolism tend to have more leftover fuel (calories), which gets stored as fat. on the other hand, those with a fast metabolism burn more calories and are less likely to accumulate a lot of fat. this is a review of why some people have a fast metabolism and how you can speed up your metabolism to burn more calories. what is metabolism? metabolism is a term that collectively refers to all the chemical processes in your body. the faster your metabolism, the more calories your body needs. this is the reason some people can eat a lot without gaining weight, while others seem to need less to accumulate fat. the “speed of metabolism” is commonly known as metabolic rate. it’s the number of calories you burn in a given amount of time, also known as calorie expenditure. metabolic rate can be divided into several categories: basal metabolic rate (bmr): your metabolic rate when you are asleep or at deep rest. it is the minimum metabolic rate needed to keep your body warm, lungs breathing, heart pumping and brain ticking. resting metabolic rate (rmr): the minimum metabolic rate required to keep you alive and functioning while at rest. on average, it accounts for up to 50–75% of total calorie expenditure (1). thermic effect of food (tef): the number of calories burned when your body is digesting and processing food. the rise in metabolic rate after meals usually represents about 10% of total energy expenditure (2). thermic effect of exercise (tee): the number of calories burned during exercise. non-exercise activity thermogenesis (neat): the number of calories burned during activities other than exercise. this includes fidgeting, changing posture, standing and walking around (3). summary: metabolic rate is also known as calorie expenditure. it is the number of calories used by the body in a given amount of time. what factors affect metabolic rate? numerous factors affect your metabolic rate. to name a few, these include: age: the older you get, the slower your metabolic rate becomes. this is one of the reasons people tend to gain weight as they age (4). muscle mass: the greater your muscle mass, the more calories you burn (5). body size: the bigger you are, the more calories you burn (6). environmental temperature: when your body is exposed to cold, it needs to burn more calories to prevent your body temperature from falling (7). physical activity: all body movements require calories. the more active you are, the more calories you’ll burn. your metabolism will speed up accordingly (8). hormone disorders: cushing’s syndrome and hypothyroidism slow down metabolic rate and increase the risk of weight gain (9). summary: multiple factors affect metabolic rate, or the number of calories burned. these include age, muscle mass, body size and physical activity. are some people born with a fast metabolism? metabolic rates vary between people, even when they are newborns. in other words, some people are born with a faster metabolism than others. although genetics may contribute to these differences, scientists don’t agree on the extent to which they affect metabolic rate, weight gain and obesity (10, 11). interestingly, most studies show that obese people have a higher total and resting metabolic rate, compared to normal-weight individuals (12, 13, 14, 15). researchers have pointed out that this is because obese people have greater amounts of muscle to help support the extra weight (15, 16, 17). yet, studies indicate that obese people have higher metabolic rates, irrespective of the amount of muscle mass they have (18, 19). in contrast, other studies show that formerly obese people have a 3–8% lower metabolic rate, on average, than those who have never been obese (10, 20). one thing is clear — not everyone is created equal when it comes to metabolic rate. most of this variation is due to people’s age, as well as their environment and behavior. however, the role of genetics in these individual differences needs to be studied further. summary: metabolic rates vary by individual, even among infants. however, it is unclear how much of this variation is due to genetics. metabolic adaptation metabolic adaptation, also known as adaptive thermogenesis or “starvation mode,” may also play an important role in the development of obesity. starvation mode is the body’s response to a calorie deficit. when your body doesn’t get enough food, it tries to compensate by reducing its metabolic rate and the number of calories it burns. the extent to which metabolic rate decreases during calorie restriction and weight loss is highly variable between individuals (21, 22, 23, 24). this metabolic slowdown is more pronounced in some people, especially those who are obese. the greater the slowdown, the more difficult it is to lose weight by dieting or fasting (21, 25, 26). starvation mode is probably partly affected by genetics, but previous weight loss attempts or physical fitness could also play a role (27, 28). summary: metabolic adaptation or starvation mode is when metabolic rate slows down during a calorie-reduced diet or a fast. it varies between people and tends to be more pronounced among obese individuals. can you speed up your metabolism to lose weight? weight loss isn’t only about eating fewer calories. effective weight loss programs also include strategies to speed up metabolism. fortunately, there are multiple ways you can do this. below are eight simple methods. 1. move your body all body movement burns calories. the more active you are, the higher your metabolic rate becomes. even very basic activity, such as standing up regularly, walking around or doing household tasks, makes a major difference in the long run. this boost in metabolic rate is technically known as non-exercise activity thermogenesis (neat). in severely obese individuals, neat may account for a significant portion of the daily calorie expenditure due to the extra burden they have to carry around (3, 29). there are several ways in which you can boost your neat. if you spend a lot of time sitting, here are a few strategies: stand up regularly and walk around take the stairs whenever possible do household tasks fidget, such as bouncing your legs or tapping your fingers chew calorie-free gum (30) use a standing desk (31) if you have a desk job, using a standing desk may increase the number of calories you burn by 16% (32). another study showed that spending one afternoon standing burned an extra 174 calories, compared to sitting (33). even seemingly insignificant activities like typing may increase your metabolic rate by 8%, compared to doing nothing (32). in the same way, fidgeting can make a significant difference (34). one study found people who sat motionless for 20 minutes temporarily increased their calorie expenditure by 4%, compared to when they lay motionless. in contrast, fidgeting while seated increased calorie expenditure by a whopping 54% (35). regular exercise is highly recommended for anyone who wants to lose weight or improve their health. but even light activities like walking around, doing household tasks or fidgeting, can give you an advantage in the long run. summary: the more you move your body, the greater your metabolic rate becomes. if you have a desk job, you can improve your metabolic rate by walking around regularly, chewing gum or using a standing desk. 2. do high-intensity workouts one of the most effective forms of exercise is high-intensity workouts, also known as high-intensity interval training (hiit). hiit is when exercise involves quick and very intense bouts of activity, such as sprints or fast push-ups. it really speeds up your metabolism, even after the workout has finished — an effect dubbed the “after burn” (36, 37, 38). summary: high-intensity interval training is one of the most effective ways to boost your metabolic rate and burn more calories. 3. strength train another excellent way to speed up your metabolic rate is to strength train (39, 40). in addition to the direct effect of the exercise itself, strength exercises promote the growth of muscle mass. the amount of muscle you have is directly associated with your metabolic rate. unlike fat mass, muscle mass significantly increases the number of calories you burn at rest (5, 41). one study showed that doing strength exercises for 11 minutes a day, three times per week, resulted in an average increase of 7.4% in resting metabolic rate after half a year. this translated into an additional 125 calories burned per day (40). older age is generally associated with muscle loss and drops in metabolic rate, but regular strength exercise can partially counteract this adverse effect (42, 43). similarly, a calorie-reduced, weight loss diet often results in the loss of muscle mass and decreases metabolic rate. again, strength training may help prevent this decline (44, 45). in fact, a study in overweight women showed doing strength exercises on a low-calorie diet of 800 calories daily prevented decreases in muscle mass and metabolic rate, compared to those who didn’t exercise or only did aerobic exercise (46). summary: strength training can increase metabolic rate by promoting the growth of muscle mass. it may even counteract the drop in metabolic rate associated with aging and low-calorie diets. 4. eat protein eating adequate amounts of protein is essential if you want to build or maintain your muscle mass. but dietary protein also has other important qualities. all food leads to a temporary increase in metabolic rate, known as the thermic effect of food (tef). however, this effect is much stronger after eating protein than after eating carbs or fat (47). in fact, protein increases metabolic rate by 20–30%, whereas carbs and fat cause a 3–10% increase or less (48). this boost in calorie expenditure may help promote weight loss or prevent weight regain after a weight loss diet (49, 50, 51). the tef is highest in the morning, or during the first few hours after you wake up. for this reason, eating a large proportion of your daily calories early in the day can maximize the effect (52, 53). eating high amounts of protein can also help counteract the loss of muscle mass and slowdown of metabolic rate associated with weight loss (54, 55, 56). summary: eating adequate amounts of protein is essential to increasing or maintaining your muscle mass and metabolic rate. 5. don’t starve yourself while eating less is a key weight loss method, eating too little is usually counterproductive in the long term. the thing is, calorie restriction causes a decrease in your metabolic rate, or the number of calories burned. this effect is known as the “starvation response” or metabolic adaptation. it is the body’s way of warding off potential starvation and death. research shows that consistently eating less than 1,000 calories daily leads to a significant drop in metabolic rate that’s sustained after the weight loss diet is over (57, 58, 59). studies in obese people suggest that the starvation response may significantly reduce the number of calories burned. for instance, one study suggests this slowdown in metabolic rate spares up to 504 calories per day (60, 61). interestingly, intermittent fasting seems to minimize this effect (62, 63). summary: sustained calorie restriction slows down your metabolic rate. this effect has been dubbed the “starvation response.” 6. drink water temporarily boosting your metabolic rate doesn’t have to be complicated. it’s as simple as going for a walk or drinking a glass of cold water. many studies show that drinking water leads to an increase in the number of calories burned, an effect known as water-induced thermogenesis (64, 65, 66). drinking cold water has an even greater effect than warm water, as this requires the body to warm it up to body temperature. studies on this phenomenon have provided varying results. about 16 ounces (half a liter) of cold water may cause anywhere between a 5–30% increase in the number of calories burned for 60–90 minutes afterward (64, 66, 67, 68). it seems that increasing your water consumption is also beneficial for your waistline. several studies show that drinking 34–50 ounces (1–1.5 liters) of water daily may lead to significant weight loss over time (64, 69). you can maximize the benefits by drinking water before meals, as it also fills you up and reduces calorie intake (70). summary: drinking more water improves your metabolic rate and may even cause weight loss over time. cold water is the most effective. 7. drink caffeinated beverages although plain water is good on its own, caffeinated, low-calorie beverages, such as coffee or green tea, are useful as well. controlled studies show that drinking caffeinated beverages can temporarily speed up your metabolic rate by 3–11% (71, 72, 73, 74). however, this effect is smaller in obese people, as well as the elderly. additionally, seasoned coffee drinkers might have built up a resistance to its effects (75, 76). for weight loss purposes, sugar-free beverages like plain black coffee are best. like water, cold coffee may be even more advantageous. summary: drinking caffeinated beverages may temporarily increase your metabolic rate. 8. get good sleep getting inadequate sleep is not only bad for your general health, it may also slow down your metabolic rate and increase your risk of gaining weight (77, 78). one study showed that metabolic rate decreased by 2.6% when healthy adults slept for only four hours per night for five days in a row (77). another five-week study found that sustained sleep disruption, along with irregular sleeping times, reduced resting metabolic rate by 8%, on average (78). accordingly, lack of sleep has been associated with an increased risk of weight gain and obesity (79, 80, 81, 82). summary: lack of sleep and poor sleep quality may suppress your metabolic rate. for a healthy metabolism, you should aim to get enough high-quality sleep. take home message although your basal metabolic rate is largely beyond your control, there are various ways to increase the number of calories you burn. the strategies mentioned in this article can give you a significant advantage in your battle against the bulge. via authority nutrition older posts home edge mobility system all your mobility needs! modern manual therapy hours of instructional videos! pa blog on facebook total pageviews blog archive blog archive january (5) december (6) november (8) october (5) september (8) august (6) july (9) june (10) may (9) april (8) march (10) february (5) january (6) december (8) november (7) october (8) september (9) august (8) july (9) june (7) may (4) april (8) march (8) 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