Metabolism problems

I couldn't tell you for certain if my metabolism is actually slow, but I think it may be. I'm sleepy all the time, for one thing. If it is messed up, its probably my own dumb fault. A lot of stupid diets where I under-eat. And when I was in high school I was on Adderall which murdered my appetite. I lost about 12 pounds on it, some how I haven't gained it back. Right now I am trying to lose just a little more weight. I am technically within healthy range but I'd like to have a little wiggle room, and I want to lose some fat and gain some muscle. I'm 5' 3" and 132 pounds. Today I ate a bit over 1400 calories. I'm hoping with the right amount of calorie intake and enough exercise I can get back to a healthy metabolism. Anyone know what would be a healthy calorie deficit? I hear a lot of people say 1,000 but that just seems like too much, considering I should only be eating like 1800 for BMR. What do you guys think?

Start by maintaining your current weight on the right amount of calories for your age/weight/activity level for a while..   Get your metabolism back up at full speed.  The best ways to boost your metabolism are

• Taking in the right amount of energy to meet your needs
• Eating regularly... three meals a day plus a few snacks
• Regular (daily) gentle exercise.... rather than sporadic vigorous exercise
• Drinking plenty of fluids... a litre or two a day

Once you are maintaining your weight successfully on the right amount of food (average 2000+/- per day) if you think you need to lose weight then reduce it by no more than 500 cals

On the other hand, if you're a healthy weight already (which you are) and you want to improve your shape don't cut calories (which leads to loss of muscle tone) but simply increase the exercise and focus more on strengthening.

GI Jane's right on it. My best advice is to eat well in the morning--no less than 300 calories, eat the 3 meals with no less than 100 cal snacks 2-3 times a day. Pay attention to your lean protein, carb balance.  Slowly increase your calorie intake by 200 calories per week. Keep exercising.

When you start waking up hungry in the morning with the increased calorie intake, you are on the road to increasing your metabolism. Keep that calorie level for a couple of weeks before trying to decrease the calorie intake. Decrease in smaller amounts. Then return to your new metabolic level.

Make sure your starting point is at 1400 or above.. but if you are below that now just increase gradually till you get there. It is counterintuitive to increase calories to lose weight. Remember you're not just changing the calorie intact, your changing your sugar balances as well--getting more levelled out which has many healthy benefits.  

okay cool i'll try that. thanks guys!

I have also been below 1000 calories and now that I am increasing a bit frustrated on how to loose.  Given I am 52 and 5'7" I weigh 172 pounds.  I eat very healthy but think now maybe I haven't been eating enough.  Even if I exercize and not eat more I still can't loose.  So I am now trying to consistently eat around 1400 calories and doing a bit with weights.  Hopefully something will budge.  I have started having a healthy snack mid morning and afternoon - usually a fruit and some almonds type of thing.  So any suggestions will be great.

ccrog, i feel your pain. i'm up 3 pounds on the scale because i started eating what i'm supposed to instead of half-starving myself. I think our best bet is to keep up with the healthy calorie intake, and keep up with the exercise as well. I'm trying to incorporate more cardio into my routine because it supposedly speeds your metabolism. I am also considering upping my calorie intake to 1800 for about a week, and then slowly decreasing from there. Does anyone know if this is a good plan?

Hi, thanks for your reply.  I know you understand how frustrating it is to do what we are supposed to and not loose anything.  I have also had all the medical tests so I know nothing is wrong that way.  I was thinking about upping my intake also.  I have read that after doing various diets at unhealthy intakes i.e. under 1000 your metabolism does get shot.  So let me know.  I have been consistent with about 1450 from November and haven't lost anything but haven't gained neither. 

Unfortunately ccrog, 1450 cals is still 'undereating'.... so the body stays in that state of trying to conserve energy rather than burning it up.   You won't lose or gain.   Since the average woman your size can maintain her weight on nearer 2000 cals, give or take, that's where you need to start.   A real injection of energy rather than something half-hearted is required to get the metabolism back up to speed.

Well, given the info I've been reading that sounds like it my work (yehh!!)  I have been trying everything and nothing seems to work.  Even adding exercize into my days doesn't do a thing so I am just doing weights every second day.  Do you think I should just add say 200 calories per day up to 2000 to start with?

Go for 2000 straight off the bat....  Add a bit extra to your three main meals, another snack during the day and you can easily make up 600 cals.   If you creep it up day by day I think you're not getting the same effect.   Like putting coal on a fire one lump at a time rather than a good shovelful!

It does work.  You'll know it's worked because the next day you'll feel remarkably sharp and hungry.   Then you go back to 1450 and your body is still busy burning 2000.    Repeat every two or three weeks to keep things lively.

OK, so go straight for the 2000!!!  Now are you saying that I should do one day of 2000 then one day of 1450 or go 2000 for two to three weeks then do 1450 for two to three weeks?

Thanks I am feeling hopeful now!

If you've been badly restricting for a long, long time you could benefit from a whole week at 2000 cals before coming back to 1450.   From that point  however, one 2000 cal day every two or three weeks is enough.

Great, that is what I will do - I'm hoping I don't put on weight after the 2000!!!  But I am at the point of trying anything!  I've tryed the other where I've reduced and nothing has happened so logic suggested this may work.  Thanks I really appreciate the help!

Well I've increase my calories for 2 days now and boy am I hungry!!!  I'm assuming this may be a good sign???  I feeling really hopefull !!!!  Just thought I'd check in!

Original Post by ccrog:

Hi, thanks for your reply.  I know you understand how frustrating it is to do what we are supposed to and not loose anything.  I have also had all the medical tests so I know nothing is wrong that way.  I was thinking about upping my intake also.  I have read that after doing various diets at unhealthy intakes i.e. under 1000 your metabolism does get shot.  So let me know.  I have been consistent with about 1450 from November and haven't lost anything but haven't gained neither. 

 Since upping my calorie intake I've started to lose...so yeah I think you're right. And being hungry is probably a good sign, to respond to your later post

I just completed one week of 2000 calories a day and today I will go to 1500.  I put on 1 pound in the week but that was increasing my calories by 600 per day which was actually a bit of a struggle to make sure I got enough.  I looked at the graph I've kept since January and weekly it seems I got up a pound and down a pound so I find it really interesting that when I increased 600 calories a day that I only put on 1.   So I am hoping that going to 1500 a day will get me loosing!!!

Original Post by ccrog:

I just completed one week of 2000 calories a day and today I will go to 1500.  I put on 1 pound in the week but that was increasing my calories by 600 per day which was actually a bit of a struggle to make sure I got enough.  I looked at the graph I've kept since January and weekly it seems I got up a pound and down a pound so I find it really interesting that when I increased 600 calories a day that I only put on 1.   So I am hoping that going to 1500 a day will get me loosing!!!

 

 Good luck!

Well, I did the one week at 2000 and put on 1 pound now I've just completed a week of 1500 and lost that pound.  Hopefully I will continue with going down.  Actually I weighed myself around day four and I had actually gone down 4 pounds but on my usual weigh in day it was back up and only at 1 pound.  I feel a bit discouraged, do you think I should just continue on around the 1500 calories per day now?