How can I lose weight quickly? And how can I get a high/good metabolism?
Topic: How can I lose weight quickly? And how can I get a high/good metabolism?
January 22, 2020 / By Marilou Question:
Hi, I have this wedding, celebration thing in about a month or two.. About November 1st.
Anyway, I am 5'5 and i weigh 58 kg!! And that is terrible, for me..
I need to lose weight as much as possible and as fast as possible.
I want to be 53 or 52 kgs, before November.
Is there anyway I can lose weight quickly and have a really high metabolism?!
What can I eat and what shouldn't I eat? When and how many times, should I have a meal a day?
How much exercise?? And stuff like that, please this is really bothering me and I really should do something!
Best Answers: How can I lose weight quickly? And how can I get a high/good metabolism?
Krista | 1 day ago
Dieters often complain that they can’t lose weight because they have
a “slow metabolism.” Unfortunately, many companies capitalize on this
misconception by marketing products that promise to give consumers a
so called “metabolic advantage” that helps melt away the pounds.
They are useless. There are things you can't control about your
metabolism, and no product ever will. On the other hand, there are
simple natural techniques, which will allow you to do it.
What you can’t control about your metabolism:
Age: Metabolism slows about 5 percent for each decade after 40.
That’s because as we get older, we tend to lose muscle and gain body
fat. Lean muscle mass is more metabolically active than fat tissue. So
when you lose muscle mass, your metabolism slows down.
Gender: Men generally have faster metabolisms than women because
they’re larger and have less body fat. Men’s basal metabolic rate is
estimated to be 10 percent to 15 percent higher than women’s.
Hypothyroidism: An underactive thyroid will slow down your metabolism
and ultimately lead to weight gain. The good news is that a simple
blood test can determine whether you have this condition or not. If
you do, you can control it with the proper medication.
Genetics: Some people are lucky enough to be born with speedy
metabolisms — and others are not.
What you can control about your metabolism: Diet
Don’t eat fewer than 1,000 calories a day. Your body and metabolism
thrive on food. When you fast or crash diet, your metabolism will slow
down in order to conserve energy. Imagine your metabolism as a blazing
fire. If the fire burns consistently with the appropriate amount of
high-quality wood, it will burn at a steady rate. But if it doesn’t
have enough wood, the fire goes out. If it has too much wood, it can
get out control — just like your waistline!
Eat every four to five hours. Our bodies work hard to digest and
absorb the foods we eat, and your metabolism revs up in response.
This is called the thermic effect of food. Take full advantage of this
and schedule meals and snacks every four to five hours.
Make breakfast a priority. Studies show that people who regularly eat
a healthy breakfast within two hours of rising are more likely to
control their weight. This may be because you’re lifting your
metabolic rate after it’s been in a “resting phase” during the night.
Eat protein with every meal: All foods create a thermic effect and
will slightly boost your metabolism. However, eating protein gives
your body a bigger metabolic boost than eating carbohydrates or fats.
Plus, eating enough protein will ensure you’ll maintain and build
muscle mass. (Remember, the more muscle mass you have, the greater
your metabolic rate). Make sure to incorporate lean protein into most
Best protein sources: fish, chicken breast, turkey breast, lean red
meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans,
Breakfast: yogurt with fresh fruit
Lunch: turkey burger on whole-grain bun and a salad
Dinner: grilled chicken with vegetables and a baked potato
Do aerobic exercise four to five days a week. Aerobic activities,
such as running, brisk walking, swimming and bike riding, burn
calories and increase metabolism while you’re working out. Several
studies show that aerobic activities cause your metabolism to stay at
an elevated level for a period of time after you have finished
Work in strength-training exercise two to three days a week. Lifting
weights and other strengthening activities, such as doing push-ups or
crunches, on a regular basis will actually boost your resting
metabolism all day. That’s because these activities build muscle. And
once again, muscle burns more calories than body fat. In fact, if you
have more muscle, you burn more calories — even if you’re sitting
When it comes to supplements, I do not recommend them. The
ingredients that are effective tend to boost metabolism only slightly
and they can be risky. High doses of stimulants can make you jittery,
and increase heart rate and blood pressure.
The bottom line: The safest and most effective way to boost your
metabolism is to eat an appropriate amount of food every four to five
hours, incorporate a portion of lean protein into each meal, and
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Originally Answered: What are good foods or nutrients to eat if you have a high metabolism?
Try nutritional supplements !
Ensure Plus/ Boost Plus
My doctor reccended them for a healthier weight gain- they consume abunch of essential nutrients/ minerals and nutrients along with a protein and calcium benefit.
Consume "TWO" 235mL bottles per day.
- They come in quite a variaty of great flavours (personally I think Ensure has more variaty and is my preffered choice)
The chocolate flavours taste great heated in a mug- like hot chocolate. And the other flavours taste best chilled.
Try consuming more dense food's too- but don't take anything out of what you normally eat when adding Ensure Plus/ Boost Plus.
- Wholewheat pastas (with cream/ pesto sauce, added cheese/ extra vegetables and lean protein- soy/ turkey meatballs, lean ground beef/ quorn/ turkey, skinless sliced chicken, shrimp/ scallops, etc..)
- Brown/ long grain rice (quinoa/ couscous)
- (Wholewheat/ wholegrain) Thick- cut breads, bagels *, pitas/ wraps, flatbreads, crossionts/ kaisers, english muffins, etc ..
- Bran muffins
- Granola/ musili/ steel cut oats (oatmeal- with added peanut butter/ nuts- seeds/ dried fruits)
- Granola bars- Nature Valley
- Digestive/ bran cookies/ grham crackers
- Wholegrain crackers/ flatbread crackers with 2oz cheese (cheese strings), hummus, or canned white tuna (in oil)
- Added margerine/ olive oils to startches/ breads/ pastas/ cooked- steamed vegetables
- Natural peanut butter (& banana/ dried fruit) sandwhiches
- Whole- 3% milks
- Cottage cheese
- Greek yoghurt
- Added cheeses (sliced/ grated/ shredded) to salads, sandwhiches, cassaroles/ pasta, home- made meals (meatloafs), etc ..
- Added powdered milks to oatmeals/ shakes/ cassaroles
- Regular salad dressings
- Bananas/ avacados
- Bananas/ apples/ celery with peanut butter
- Crunchy vegetables and hummus
- Canned vegetables
- Dried fruits *
- Fruit juices
- Yams/ potatoes with added margerines/ sour creams/ cheeses/ etc ..
- Cooked vegetables with added melted cream cheese/ chez whiz or grated cheese
- White canned tuna (in oil)
- Breaded chicken/ turkey breasts, cod/ halibit/ shrimp/ etc ..
- Pork/ steak tenderlions & pork/ beef pot roasts
- Quorn/ tofu/ soy
- Nuts/ seeds
- Trail mix- nuts/ seeds, dried fruits and wholegrain cereal/ pretzels
- Natural smooth/ crunchy peanut butter
- Sliced lean deli meats- turkey/ ham/ roast beef/ chicken
- Added mayonaise to sandwhiches
- Baked beans
- Chickpeas/ hummus spread
- Cream based soups/ sauces instead of vegetable/ broth based
Hope i'v helped, goodluck
- Some moderational/ fast- food's wouldn't hurt !
limit if not eliminate all extras like butter mayonnaise ketchup dressing added sugar added oil etc
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At the beginning of the week, prepare a big container of salad and keep in the fridge. If the salad is made, you're more likely for getting greens with your dinner.
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Here are some things you should do.
1. If you're going to have a US Yahoo account, talk in pounds, not Kg's. The general population in the US does not use Kg's.
2. If you want to be svelt for special occasions, get svelt and stay svelt so you won't have to try to crash diet to lose fat. There is no healthy way to lose fat fast.
3. You cannot change your metabolism significantly and should stop thinking about metabolism. You metabolism is fine. You problem is not metabolic.
4. Ask questions which can be answered in 5K characters because that's all the YA allows us. You asked questions which would require a small book to answer.
5. Study the basic of diet, fitness, nutrition, etc so you will have enough knowledge to ask questions which can realistically be answered. Good questions get good answer. Bad questions get bad answers.
Now, here's how to burn fat.
Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listens to in the US.
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.
Note: Here are the details in case you're interested:
You get to make the food choices (no supplements without a doctor's recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you're nourishing yourself every two hours when awake.
VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.
•FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. You can calculate your BMR here ---> http://www.calculator.net/bmr-calculator...
•MAINTENANCE: If you want to maintain your weight just keep your portion size at a comfortable level which you can determine simply by weighing yourself once per week and checking your clothing fit and reflection in the mirror to ensure you're at or close to your ideal body weight.
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal ---> http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here's my tracking as an example --> http://www.myfitnesspal.com/food/diary/clickmaster
Tracking will also force you into making good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you're sleeping.
I can't stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can't see the hazards so you will eventually run into trouble.
Good luck and good health!!
PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/
• NUTRITION DOT GOV http://riley.nal.usda.gov/
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Add veggies to baked things. You'll never even taste your zucchini in these brownies or maybe the sweet potato in these kind of cookies.
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Originally Answered: what can I do that will quickly raise my metabolism for a long while so I can lose weight?
Your base metabolism is going to be what your heart is used to. Raising it artificially, especially for an extended period of time is extremely dangerous even if you don't have any heart defects. If you're set on that as the way to lose weight, every 25 minutes during the day when you are sitting down get up and do 3 minutes of simple arm or other stretching exercises whenever you can. This will raise your metabolism in line with your heart"s expectations, and burn an extra 2-300 calories each day.