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Categories » Expert Advice » Nutrition » Misc. Nutrition Questions » Boosting a slow metabolism?
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Boosting a slow metabolism?
Boosting a slow metabolism?
11/10/12 6:44 PM
Hi,

I have been doing P90X for the past 6 weeks. I love the workouts and am feeling fitter and stronger, and if those are my only benefits I'll still be happy to continue long into the future. The downside is that I haven't lost any weight, inches, or body fat. I think I need to eat more, but I'd love some advice first.

I'm 5'8", 175 lbs, female, 46 years old, body fat is 26-27%. A healthy weight for me when I'm in good shape with around 20-22% body fat is 160-165. I have somewhat more muscle than the average woman (not necessarily more than the average P90Xer emoticon). I currently eat around 1500-1600 calories per day because I gain weight if I eat more than that. I eat very clean, mostly vegan, with macro ratios of approx 40/40/20.

After doing these workouts and using the nutrition guide, I have come to the conclusion that I've probably (unintentionally) been eating too few calories for the past 6-8 years. I think I have probably (and again, unintentionally) caused my metabolism to slow down quite a bit. For the past several years I have probably averaged 1200-1400 calories per day, mostly healthy with some slips, moderate activity level. My weight has gradually crept up about 10 lbs in the past 6-8 years.

So here's my main question: Approximately how long does it take a woman my age to repair her damaged metabolism due to long-time under-eating. I know this can't be answered exactly. I'm just wondering if this is a process where we're talking in terms of weeks, months, years, or never? I'm willing to get past my mental block and eat more, but it'll be easier to do if I have some ballpark idea of how long it might take a long-time slow metabolism like mine to respond and relax and begin to burn the fat.

Any input?

Thanks very much,

Kate
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RE: Boosting a slow metabolism?
11/11/12 5:01 PM as a reply to kate503.
If people viewing this don't have any input themselves, but can recommend a thread or coach that is very knowledgeable about metabolism and nutrition, I'd also appreciate any suggestions along those lines.

Thanks very much for your help.
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RE: Boosting a slow metabolism?
11/11/12 5:33 PM as a reply to kate503.
Ok Kate, here goes. I am by no means a nutitrionist and there are many others on the posts here who know wayyyy more than I do about it, but, I'll give it a shot. I would recommend that you increase your daily caloric intake. The P90X workouts are intense and you need optimal fueling to see your best results. You mentioned the Daily Meal Planner, try to take advantage of this Beachbody feature and slowly ramp up your caloric intake. What level of calories does it indicate you should be at? Make that number your goal. You can slowly increase your calories, I wouldn't recommmend trying to amp it up immediately. Give it time. It took years for you to get to this point it WILL take time to "reboot" your system
If you have been depriving yourself of calories for a few years, you have retraining your body to operate at a lower metabolic rate to maintain its health. Sounds counter productive, I know, but that is some of the magic of this wonderful machine that is our bodies. Take this step by step. Keep Pushing Play, gradually increase your caloric intake and see how your body responds throughout the remainder of the program. At day 90, you may have achieved both goals of being and feeling healthier as well as raising your metabolism. One of the beautiful things about a "muscular" physique is that you will "burn" calories while at rest. Not a bad tradeoff. I wish I could say "this will take you X number of days or weeks" but, I just can't. I can say that you will retrain your metabolism as well as your muscles by sticking with the program.
I'll drop you a buddy request, accept it if you wish and you can contact me anytime.
I wish you the best for success. Keep Moving Forward!

Oh yeah, Also HYDRATE! Water is essential. Make sure you are drinking enough of it throughout each day!
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RE: Boosting a slow metabolism?
11/11/12 5:47 PM as a reply to kate503.
Two ways our bodies metabolism increases 1) when we are eating and digesting food, and 2) when we are exercising and for a little while after we are done. Also, the more lean muscle mass you have will raise your caloric needs or in other words, raise your metabolism. Eating the right things and getting in the right calories as well as your P90X will do the trick. I would be sure you are eating enough protein,carbs and fats. You want to have enough fuel to get though your day and your workouts, but you also don't want to eat to much as to have a surplus of unused calories.

How long does it take to rev up a metabolism so it is not sluggish depends on many different things, but if you are consuming the right amount of calories, training hard and getting enough rest and drinking enough water, you will increase your bodies ability to burn calories.
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RE: Boosting a slow metabolism?
11/11/12 7:16 PM as a reply to kate503.
kate503:
If people viewing this don't have any input themselves, but can recommend a thread or coach that is very knowledgeable about metabolism and nutrition, I'd also appreciate any suggestions along those lines.

Thanks very much for your help.


My biggest suggestion would be to keep track of your calories by writing them down or by using a great website called myfitnesspal.com It is super convenient and will tell you the calories you need to be consuming. It is a great site!

My non academic response to your metabolism question would be that it would take a few weeks for your metabolism to kick it in gear. Your body just needs to be convinced that you are going to continue supplying it with proper nutrition and then it should regulate accordingly. Good luckemoticon
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RE: Boosting a slow metabolism?
11/12/12 5:29 AM as a reply to DealDiehl.
DealDiehl:
Two ways our bodies metabolism increases 1) when we are eating and digesting food, and 2) when we are exercising and for a little while after we are done. Also, the more lean muscle mass you have will raise your caloric needs or in other words, raise your metabolism. Eating the right things and getting in the right calories as well as your P90X will do the trick. I would be sure you are eating enough protein,carbs and fats. You want to have enough fuel to get though your day and your workouts, but you also don't want to eat to much as to have a surplus of unused calories.

How long does it take to rev up a metabolism so it is not sluggish depends on many different things, but if you are consuming the right amount of calories, training hard and getting enough rest and drinking enough water, you will increase your bodies ability to burn calories.


^ Great answer.
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RE: Boosting a slow metabolism?
11/12/12 8:59 AM as a reply to DealDiehl.
Thanks OwenDaniel, DealDiehl and KimW for your responses and input. I really appreciate it. My overall nutrition is very good in terms of quality and proportions, but it seems like upping the calories is the way to go.

If anyone else has input or can share experiences with this approach, I'd love to hear.

Thanks again!
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