Have you ever intentionally "manipulated" your metabolism?
In fall/winter 2009 I was on a diet of 1,500-1,700 calories/day, and for the first few months the weight was shedding off rapidly, but by the end of December the weight loss started to slow down considerably. I panicked and thought that I was slowing down my metabolism by forcing my body to adjust to a severe caloric deficit (for my weight). In all likelihood I was also probably eating below my basal metabolic rate as well. So I started to eat more. I increased my caloric intake to 2,000-2,300 calories/day for 1 week, then for a few days reduced it to 1,500 again, then back to 2,000 calories. Some days I ate well over 2,500 calories. I didn't feel or notice any visible weight loss until the end of January. I've lost 12 lbs since December 29. My weight loss for December was 9 lbs, and I was eating far less. My exercise routine stayed the same, but I started adding 1-1.5 hour dog walks 4-5 times per week with our puppy. She was too young to go for walks before. I consider the walking to be recreation, not a part of my exercise routine, but I suppose it all counts.
Anyway, has anyone here ever intentionally tried manipulating their metabolism? I know that athletes do it sometimes for various reasons but has anyone ever done it for weight loss purposes?
Lots of people do a zig-zagging of calories, and find it really helps their weight loss.
I lack the will power, because once I've zigged up, I forget to zag back!
Lots of people do a zig-zagging of calories, and find it really helps their weight loss.
I lack the will power, because once I've zigged up, I forget to zag back!
Congratulations on the 12lbs, and the whole 55!
Ah, zig-zagging... so that's what people call it. I know some people also do a few "cheat days" per week, which I suppose is similar to zig-zagging. I need to find a zig-zagging method/routine, because right now I am just doing whatever.
This might help you. I am where you are right now - it seems like I am in a slow crawl, and have been for quite awhile now. It all started after I lost the first 50 lbs. I don't know what to think about it. I got this link from another post about cycling calories:
She talks about it in terms of weight watchers points, but it could be done for calories. I could really relate to her story. The trouble I am having right now, though, is actually sticking to a zig zagging pattern. I like to have one number in my head and just shoot to not go over. I have trouble with high calorie days.. I feel like I shouldn't be eating that much, you know? And the low calorie days are hard as well because I don't feel like I am getting enough! Maybe this will work for you - I am winging it right now and trying to stay around 1500-1600. I would be interested to know what you decide as far as limits if you decide to zig-zag. Keep us posted!
Another possibility would be switching from a calorie-counting diet to a metabolic diet. We have a gal on the Atkins forum here who hit a stall after losing 100 lbs. on a calorie-counting plan (and she's getting within reasonable range of goal) so she switched it up to Atkins and is losing again.
You can do various things to shake up your metabolism, as it will tend to settle down at a certain stage and not want to budge. Calorie cycling can work but if you have difficulty with that, you could consider trying a switch to a metabolic diet and see if that might shake it up and get it moving.
I'm a big believer in calorie cycling. I have always let myself go a little "crazy" on the weekends and then get right back on track monday and it really helps. Not only am I not gaining weight on the weekends, but I have consistently lost 3-4 pounds a week.
Also, the last week in December and the first couple of January were rough for me...I got really off track, was eating really bad, not working out...and when I got back on track? I could feel my metabolism speeding up. I managed not to gain any weight those few weeks off track and then hit my next goal weight a week early.
I also think calorie shifting, zig-zagging, etc. is a good idea and it has worked for me. I wouldn never consider a full on cheat day. In the end, I would only be cheating myself. I can do more damage in one day than I could undo in two weeks. Most people that zig zag do very conservatively--maybe 1400 to 1700. I found and find that drastic zig zagging works best for me. I might be at 2000, 1900, and then 1000 the 3rd day or 4th day. In many ways, it's what my body wants to do innately. If I have heavy foods for a day or two I naturally want to eat less--I am jut not as hungry on the following days.
I have used this calculator for zig-zagging. It helps me alot because I have trouble coming up with the numbers myself and this gives you ranges (extreme fat loss, fat loss, maintain, gain, extreme gain) and although you eat more some days and less others, you still average the same calories per week. I am just now getting back on track and right now I am just staying between 1500 and 1600 calories and losing about 2 lbs per week, but if I find my weight starts to stall in a month or two I am going to use this calculator and give zig-zagging a try (again). Hope it helps!
I try to manipulate my metabolism, but whether it responds or not is up to "it".
I suppose I manipulate my metabolism by eating 6 mini meals.
Here recently I have increased my calories to compensate for adding exercise and since increasing my calories my stalled progress has been on the move again.
I've considered calorie cycling. I prefer that terminology to "cheat days". Cheat days to me sounds like going off plan, where as calorie cycling sounds like adding healthy foods to increase the calories on planned days.
I'm doing Wendy Chant's Crack the Fat Loss Code - it is a carb cycling diet which is specifically intended to keep your body from plateauing. She explains in the second book Conquer the Fat Loss Code how body builders use "hyper-caloric" eating to jolt their metabolism and lose the last bit of body fat.
Had my metabolism tested and years of low calorie yo-yo dieting have left me where I maintain my weight at 1200 cal a day - which really stinks I can tell you! I picked Wendy's plan because I saw an article called Fix a Broken Metabolism in a magazine. So far, so good!
Calorie cycling works for a lot of people. You body has natural mechanisms to regulate energy expenditure. In short, you won't necessarily burn the same number of calories tomorrow as you did today, everything else being equal. Calorie cycling keeps your body from getting used to a specific intake.
I do second the metabolic ("Atkins," "low-carb," whatever you want to call it) diet. You don't necessarily need to carb cycle, and weight loss (in my experience) is quicker and more sustained.
I don't specifically plan to zig zag, but I eat a variety of foods with daily calorie range 1200-1900. As long as my average calorie deficit stays where I want it, the individual days don't really matter to me.
I have used this calculator for zig-zagging. It helps me alot because I have trouble coming up with the numbers myself and this gives you ranges (extreme fat loss, fat loss, maintain, gain, extreme gain) and although you eat more some days and less others, you still average the same calories per week. I am just now getting back on track and right now I am just staying between 1500 and 1600 calories and losing about 2 lbs per week, but if I find my weight starts to stall in a month or two I am going to use this calculator and give zig-zagging a try (again). Hope it helps!
I was so excited to see a link to a zig-zagging calculator! But, that calculator is telling me that I should average over 2300 calories per day for extreme fat loss. I think that it must not work very well for people who are very overweight? My BMR is just over 2300. Any ideas?
I was so excited to see a link to a zig-zagging calculator! But, that calculator is telling me that I should average over 2300 calories per day for extreme fat loss. I think that it must not work very well for people who are very overweight? My BMR is just over 2300. Any ideas?
I am also curious about this. I only zig zag between 1500-1800. This is aying I should be zagging between 1840-2070 for extreme fat loss at 230lbs. This seems a bit much? I'd really like to know how accurate this is.
^^^ I agree with not knowing if the calories sound right... realistically how much would I REALLY lose if I zigagged between 1700 and 2200... it sounds way too high for me
Have you ever intentionally "manipulated" your metabolism?
