- 11 months ago
jeff nipard
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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00:00In this video, I'm going to be answering the question of whether or not you can speed up your metabolism.
00:04For example, how many extra calories would you burn by drinking more water throughout the day?
00:09Muscle is metabolically active. Does that mean that building more muscle will increase your metabolic rate?
00:14Drinking green tea is supposed to boost metabolism. Does it actually?
00:18And if so, how many extra calories does it burn?
00:20Eating spicy food makes you sweat. Does that give a metabolic boost?
00:24Speaking of sweating, does sauna increase metabolism, or is cold exposure better?
00:29Shivering definitely burns calories, but exactly how many?
00:32Thousands of people follow reverse dieting. Does it work?
00:36And does cardio slow metabolism down or speed it up?
00:39I'm going to answer all these questions in this video.
00:41But first, to get everyone on the same page, let's quickly cover what metabolism actually is.
00:46In a fitness context where the goal is to either lose fat or build muscle,
00:50what we really mean by metabolism is metabolic rate or total energy expenditure.
00:55We want to know how many calories your body burns per day.
00:59So when we say that someone has a fast metabolism, what we really mean is that their body burns a lot of calories,
01:04allowing them to eat more food.
01:06And when we say someone has a slow metabolism, we mean their body doesn't burn as many calories,
01:10and they often have to diet on less food to see weight loss.
01:13But how different are people's metabolisms anyway?
01:16If we took two people of the same sex, at the same height, and the same body weight,
01:20could their metabolisms actually be all that different?
01:23Yes, they could be.
01:24Metabolic rates are extremely individual, much more so than many people even realize.
01:29Just take a look at some of the findings from this massive 2022 study on daily energy expenditure
01:33on over 6,000 subjects from diverse backgrounds that was published in Science,
01:38one of the world's most reputable journals.
01:40This figure compares body weight, here on the x-axis, with total energy expenditure,
01:45or what fitness people would call metabolism.
01:47Each one of these blue and yellow dots represents a different person.
01:50Blue dots are male, yellow dots are female.
01:52If we pick a weight here in the middle at 80 kilos or 176 pounds,
01:56you can see that the person with the so-called slowest metabolism only burned about 1,400 calories per day,
02:01while the person with the fastest metabolism burned a whopping 5,700 calories per day
02:07at the exact same body weight.
02:09That means the person with the slowest metabolism would need to eat under 1,400 calories to lose weight,
02:15while the person with the fastest metabolism would lose weight eating 5,000 calories per day.
02:20So then, the burning question is,
02:22is there a way for the person with the so-called slow metabolism to speed their metabolism up
02:26so they get to eat more calories?
02:28This is an important question because if we get to eat more calories while dieting,
02:32we'll not only get the satisfaction of having more food,
02:34we may also feel less depleted, perform better in the gym, and retain more muscle.
02:39So, it's worth figuring out.
02:40And I'm going to break each strategy into one of three groups.
02:43It works, it might work, and it probably doesn't work for boosting metabolism.
02:48Let's start with water.
02:49Does drinking more water increase metabolism?
02:51The answer is yes, a little.
02:54Each glass of cold water you drink burns about 8 calories.
02:57So, every time you drink another glass of cold water, you get an extra 8-calorie boost.
03:01First, cold water gives a bigger boost than room temperature water
03:04because your body has to burn calories to heat the cold water up to body temperature.
03:08I'll put the full calculation up here on the screen if you're curious how I came to that 8-calorie figure.
03:13But, I'm still going to put water in the might work category.
03:16That's because even though water loading sounds like a decent strategy on paper,
03:19I'm not convinced it would actually translate to substantially better fat loss over the long term.
03:23It's possible that the extra calories you burn from drinking more water could be compensated for.
03:27For example, you could drink more water, but then subconsciously move around a little less
03:31so that the net boost cancels out, at least partially.
03:34I'm also not a fan of forced drinking water.
03:36If you overdo it with ultra-high water intakes within a short time frame,
03:40you can develop a water intoxication or hyponatremia, which can be dangerous.
03:44So, generally speaking, 8-12 glasses or about 2-3 liters per day is plenty,
03:49and most people can simply use their internal thirst signals to guide their intake.
03:52Water can help you feel more full at meals, though.
03:54So, if it does help you keep your daily caloric intake down, drink away.
03:58All right, then what about green tea?
04:00A simple Google search returns over 40 million results for green tea in metabolism,
04:04some boasting up to an 8% spike.
04:06But, what does the science say?
04:08Well, this 2021 systematic review found that of the four studies looking at acute metabolic effects,
04:13three of the four found no effect,
04:15while one study found a 79-calorie increase in daily energy expenditure.
04:19Digging into that study deeper, however, there were only 10 subjects,
04:22and it only lasted 24 hours, so I wouldn't draw any strong conclusions from it.
04:26Also, there are at least two studies on green tea and long-term fat loss,
04:29and both found no benefit.
04:30So, while you may get a small metabolic boost from green tea,
04:33it doesn't seem to translate to more fat loss over the long term.
04:36And for that reason, I'm putting it in the probably-doesn't-work category.
04:39Then there's spicy food, like this bowl of green curry, chicken, and rice.
04:42In this case, green curry gets its heat from ginger, garlic, lemongrass, and chili peppers.
04:47Chili peppers seem to be the most promising from a metabolic standpoint,
04:50since they contain a compound called capsaicin,
04:52which has plenty of research showing a thermogenic effect.
04:55For example, this 2017 meta-analysis of nine studies found that, on average,
04:59capsaicin increased energy expenditure by 69 calories per day,
05:03but only in the studies where the subject's BMI was over 25,
05:06so in the overweight zone.
05:08In this bowl of green chili, there's about 0.5 grams of chili pepper,
05:11which would correspond to about 2 milligrams of capsaicin.
05:14Extrapolating out the meta-analytic data most generously,
05:16that would give me, at best, a roughly 20-calorie metabolic boost.
05:20Obviously, this pales in comparison to the 700 calories in the meal itself,
05:24but it could be enough to make capsaicin a reasonable candidate for supplementation.
05:28Still, I think the main reason that spicy food can be helpful for weight loss
05:31is not that it might give a 20-calorie metabolic boost,
05:33but rather that it can increase satiety and fullness.
05:36I find I eat more slowly and drink more water when I have a spicy meal,
05:40and if that helps you eat less total calories for the day,
05:43that could be helping drive fat loss.
05:44All things considered, I'm putting spicy food in the might-work category.
05:48All right, so what about sauna?
05:49You sweat in the sauna.
05:51Does this mean you're burning extra calories?
05:53Well, according to this 1995 study from Japan,
05:56sauna did increase oxygen consumption and heart rate by 20 to 25 beats per minute.
06:00So for a 180-pound person,
06:02this would translate to about 19 calories burned from sitting in the sauna for 10 minutes.
06:06For comparison, you'd burn about 14 calories just sitting in a normal room for 10 minutes.
06:11So you're looking at about a 5-calorie difference.
06:14That's one stick of gum.
06:15Nothing worth talking about.
06:16Sauna goes in the probably-doesn't-work category for boosting metabolism.
06:20Obviously, cold plunges and ice baths are having a moment on social media,
06:23but do they boost your metabolism?
06:25Well, it looks like oxygen consumption does increase when you sit in a cold bath,
06:29and you do shiver, which indicates a metabolic boost.
06:32However, the actual numbers are pretty underwhelming.
06:34If you sit neck-deep in an ice bath for 10 minutes,
06:37you'd burn about 28 calories.
06:39Again, for comparison, you'd burn 14 calories just sitting at room temperature.
06:43So you're looking at about a 14-calorie boost from the cold bath.
06:47Cold baths are also going in the probably-doesn't-work category.
06:50But what about building muscle?
06:52You've likely heard that muscle burns more calories than fat,
06:54and this is true, three times the amount, in fact.
06:57At rest, one pound of fat burns about two calories per day,
07:00while one pound of muscle burns about six calories per day.
07:03I did some quick math based on my current body composition,
07:05and it looks like if I just sat down all day,
07:08the fat on my body would burn 24 calories,
07:10and the muscle on my body would burn 480 calories.
07:13That's a 456-calorie difference.
07:16Not bad at all.
07:17Let's consider you as an example.
07:18Let's just say you're a relatively new lifter,
07:20and over the course of the next five years,
07:22you put on 30 pounds of muscle.
07:24If you burned 2,500 calories per day before,
07:27you'd burn 2,680 calories per day now after adding the new muscle.
07:32So a 180-calorie difference.
07:33That's about four extra kiwis you could eat per day.
07:36So far, this is the biggest metabolic booster we've seen,
07:39and so I'm going to put building muscle in the it works category.
07:43Okay, so what about reverse dieting?
07:44This has become very popular over the last few years.
07:47Reverse dieting is exactly what it sounds like,
07:49the reverse of dieting.
07:51Instead of decreasing calories,
07:52you gradually increase calories with the goal of rebuilding your metabolism.
07:57Now, I'm planning on doing a full video on reverse dieting in the fall,
07:59so for now, I'll just say that I'm a bit skeptical of it.
08:03For sure, I have seen plenty of cases
08:04where people have increased their caloric intake
08:06by several hundred calories while maintaining their body weight,
08:09but my main gripe with reverse dieting
08:11is that I just don't think it's necessary to go slowly.
08:13After a diet, I think it makes much more sense
08:15to go straight to your new maintenance right away.
08:18Then, once you're at your new maintenance,
08:19you can more gradually increase your caloric intake from there.
08:22Of course, at a certain point,
08:24you'll reach the upper limit of your dynamic maintenance range,
08:26and at that point, you'll start gaining weight.
08:29Now, if you're eager to learn more about reverse dieting,
08:31I'll link an article by Eric Trexler down below
08:33that more or less lines up with my stance on the topic.
08:35As of now, I'm going to put reverse dieting in the might work category,
08:38and you can subscribe and stay tuned for my full video on it.
08:42Okay, so what about meal frequency?
08:43Does eating more meals throughout the day
08:45keep the metabolic furnace burning?
08:48It doesn't seem to, no.
08:49This 2012 study had subjects spend three days
08:52in an isolated respiration chamber
08:53while eating either three meals per day
08:55or 14 meals per day
08:57with the same total calories
08:59and found no difference in energy expenditure.
09:02There's also this 2015 meta-analysis
09:04pooling 15 studies,
09:05which also found no significant difference in fat mass
09:08from eating one to two, three to four,
09:10or five plus meals per day.
09:12Now, even though from this graph,
09:13it does look like the higher meal frequency was better,
09:15that result is being dragged up by a single study,
09:18this one from Iweo and colleagues.
09:19And the authors note that once you remove that study
09:21from the analysis, the difference goes away.
09:23Now, you can interpret that as you wish,
09:25but I'm personally not convinced
09:26that a higher meal frequency
09:27gives a meaningful boost in metabolism,
09:29and I'm putting meal frequency
09:30in the probably-doesn't-work category.
09:33Okay, so what about cardio?
09:34Cardio obviously burns calories.
09:36However, research shows that cardio
09:38also causes something called energy compensation.
09:41This means that when you burn more calories through cardio,
09:44your body subconsciously burns less calories
09:46through NEAT,
09:48or non-exercise activity thermogenesis.
09:50This is the component of metabolism
09:52that includes activities other than exercise,
09:55so stuff like fidgeting and bobbing your head to music.
09:57For example, let's say on a normal day,
09:58you fidget and shuffle away 500 calories through NEAT,
10:01but today, you decide to go for a 30-minute jog,
10:04and the jog also burns 500 calories.
10:07What happens next is that your body will sense the jog
10:10and subconsciously move around a little less.
10:13Now, you only burn 350 calories through NEAT.
10:16Of course, you still get a net caloric burn
10:18from including the jog, but it is offset to some degree.
10:21Now, there are large individual differences
10:23in energy compensation,
10:24but on average, for every 100 calories you burn
10:27by doing cardio,
10:28you'll only actually increase your daily energy expenditure
10:31by 72 calories.
10:33And this is why I prefer to use diet as the main tool
10:35for establishing a caloric deficit,
10:37and use cardio as a secondary tool,
10:39because with cardio,
10:40you do tend to get less caloric bang for your buck.
10:43Still, even with energy compensation in mind,
10:45cardio does burn calories, and as such,
10:47it belongs in the IT WORKS category.
10:49The next thing I want to touch on is weighted vests.
10:52There's some cool science behind this.
10:53The general idea is,
10:54if I weigh 160 pounds right now,
10:57and I start wearing a 20-pound weighted vest,
10:59my body starts to think that I weigh 180 pounds
11:02and burns calories like a 180-pound person would.
11:05Recent evidence has suggested the existence
11:07of a system of sensors in the body
11:09called the gravitostat,
11:10which senses changes in loading on the bones.
11:13If these sensors get the idea
11:15that you're now a heavier person,
11:16it'll increase your caloric expenditure
11:18and decrease hunger levels.
11:20My friend and natural pro bodybuilder Eric Salazar
11:22did a case study with exercise scientist James Krieger,
11:25where he wore a 34-pound weighted vest
11:27for 90% of his waking hours during a competition prep.
11:30He got down to an incredibly shredded 5% body fat
11:33by sort of tricking his body into thinking
11:35he was 34 pounds heavier than he really was.
11:38And in comparison to past diets,
11:40he says he didn't have to suffer
11:41as many of the bad side effects of getting shredded.
11:43So I'm tempted to put weighted vests
11:45in the it works category,
11:46because I think it probably does.
11:48However, I'm gonna leave it under the might work category
11:50for now until we get more published research.
11:53Lastly, there are two other less sexy,
11:54but still very effective metabolic strategies
11:56that I'd like to mention.
11:58First, avoid dieting on very low calories.
12:00The more aggressively you cut,
12:02the more your metabolic rate decreases.
12:04So generally speaking,
12:05you should aim to lose about 0.5 to 1%
12:07of your body weight per week.
12:09And the more you go above this zone,
12:10the more likely it is that your metabolism
12:12will start tanking.
12:14Slow dieting definitely works.
12:16Second, you should try to smuggle in
12:17extra non-exercise activity where you can.
12:20This is where the weighted vest might be helpful,
12:22but there are other things you can do,
12:24like park further from the grocery store,
12:25take the stairs over the elevator,
12:27and regularly stand up and stretch at your desk.
12:30I call these little activities throughout the day
12:32neat smuggling,
12:33and I'd also put it in the it works category.
12:35It's also worth keeping in mind
12:37that even if you implement some of these strategies
12:39and you still have a relatively slower metabolism,
12:41you can, of course, still lose weight.
12:44In fact, research shows that metabolic rate
12:46isn't nearly as predictive
12:47of successful long-term weight loss
12:48as many people think.
12:50People with faster metabolisms
12:51can fail to lose weight,
12:52and people with slower metabolisms
12:54can succeed to lose weight.
12:55And the things more reliably associated
12:57with successful long-term weight loss
12:59are being physically active,
13:01regularly weighing yourself,
13:02weight training,
13:03and making lifestyle changes.
13:05Another thing that's been helping
13:06thousands of people lose fat
13:07while keeping track of their metabolism
13:09is the Macrofactor app.
13:10If you aren't aware,
13:11I'm a part owner of Macrofactor,
13:13and I've been using it
13:13to guide my own fat loss journey
13:15where I've lost almost 30 pounds
13:16relying entirely on the app's algorithms.
13:19Macrofactor is so effective
13:20because it'll update your diet
13:22based on your unique metabolism,
13:24whether that's faster or slower.
13:25All you have to do is log your weight
13:27and your nutrition,
13:28and the app will give you
13:29the ideal nutrition targets for your goal.
13:31And there's a growing community
13:32of people online
13:33sharing their own success stories
13:34from using the app.
13:35Other methods like online calculators
13:37or smartwatches
13:38can be off by hundreds of calories per day,
13:40and Macrofactor is much more reliable
13:42because it responds
13:42to your individual weight changes
13:44exactly like a coach would,
13:46and then makes the appropriate adjustments
13:47based on your metabolism specifically.
13:50Macrofactor also has the easiest
13:51and fastest food logger on the market.
13:53We've done comparison experiments
13:54to test this.
13:55It has a super fast barcode scanner
13:57and AI features
13:58that allow you to describe meals
14:00that are more difficult to log.
14:01For example,
14:02if you eat out at a restaurant
14:03that doesn't have the nutritional info,
14:04you can use the AI describe tool
14:06to log what you ate.
14:07We also massively expanded
14:09our European food database recently,
14:10which I know a lot of you guys
14:11have been waiting for.
14:12So if you'd like to try out
14:13Macrofactor for yourself,
14:14you can get a free two-week trial
14:15at the first link
14:16in the description box below,
14:17or you can scan the QR code
14:18over here next to my head.
14:20All right, that's it for this one, guys.
14:21Don't forget to leave me a thumbs up
14:22if you enjoyed the video,
14:23subscribe if you haven't already,
14:24and I'll see you guys all here
14:25in the next one.
14:26Bye.
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