Increasing Metabolism

Well, its really frustrating and confusing, some sources say the ONLY way to increase metabolism is strength training, others say the ONLY way to increase is through aerobic training, then still others say there is absolutely NO way to increase your metabolism, that weight loss is all calories in/calories out.  Some even say that overweight people already have a higher metabolism than the normal population, by sheer reason of being heavier and therefore using more calories to simply MOVE.

 

Jesus.

 

 

However, the recurring themes I see:

 

1. Aerobic exercise increases metabolism in the short-term, essentially immediately post-exercise.  Though, some said it can increase anywhere from 24-48 hours post-exercise, though that assertion was more rare.
2. Strength training seemed to be more popular for increasing metabolism, mainly b/c it increased muscle mass, and muscles burn more calories throughout the day.  Some comparisons were as much as 50 extra calories per day from strength training, vs. 25-30 extra from remaining aerobic burn (post-workout).
3. Green tea:  something about green tea, not just the caffiene, increased metabolism, but only for the short-term (1 hour).  they did a study with just caffiene, and with green tea, and something in the tea made a difference.
4. Eating more often:  metabolism increases in the short-term immediately after eating, presumeably as a result of needing to digest food.
5. Eating more protein:  again, more energy needed to digest protein, thus more initial metabolism boost.
6. Supplemements: there seems to be anecdotal evidence some supplements might help, but studies haven't been formal enough/deep enough.  Includes spicy foods, CLAs, BCAAs, multi-vitamins, Chromium, Folate, etc.

So, I couldn't really find 8 reliable ones.  I mean, yeah, I could throw in hot/cold extremes, etc.  But, biggest recco has been to be more active.  Darnit.  Oh, also, started reading that exercise is much less important than calorie-reductrion in weight-loss, especially in "obese" patients. (ahem)  Interesting article at Association for Family Physicians (see below)--also details that exercise is potentially less efficient in those overweight, especially initially, b/c lack of training keeps them from getting up to a rate that IS effective in weight loss....make sense?

 

 

Some interesting theories:

 

http://www.weightlossforall.com/metabolism.htm

 

http://www.tbfinc.com/metabolism.htm --can screw up thyroid and hormonal function?!?!?

 

The weightwatcher's stance:

 

http://www.weightwatchers.com/util/art/index_art.aspx?art_id=20801&tabnum=1&sc=801&subnav=Science+Library%3A+The+Physics+of+Weight+Loss

 

 

One of the articles they (WW) cite:

 

http://www.ncbinlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=14692598

 

 

here's my 8--very interesting :)

 

http://www.weightlossresources.co.uk/calories/burning_calories/boost_metabolism.htm

 

webMD

 

http://www.webmd.com/content/article/117/112435.htm

 

about.com

 

http://thyroid.about.com/od/loseweightsuccessfully/a/metabolism.htm

http://thyroid.about.com/od/loseweightsuccessfully/a/metabolism_2.htm

http://exercise.about.com/cs/weightloss/a/metabolism.htm

http://thyroid.about.com/cs/dietweightloss/a/eatingenough.htm

 

ivillage

 

http://www.ivillage.co.uk/dietandfitness/getfit/strengtone/qas/0,,255_156331,00.html

 

interesting:

 

http://www.aboutaerobics.com/aerobic-metabolism.html

 

really good general article, assn. family physicians:

 

http://www.aafp.org/afp/20030315/1249.html