How to Skyrocket Your Metabolism (Hint: It’s NOT More Exercise)

Meet my client, Max.

In just 2 months, he has lost weight consistently (10 pounds so far), yet he's eating almost the same amount of food as when we started.

How is this possible?

Unlike the traditional "just cut calories" approach to weight loss, Max buckled down, followed the plan we developed together, and has done the work to up his skills so the dieting process is much easier and more sustainable.

Max started resistance training. Nothing complicated, just 3 days of full-body dumbbells workouts while he acquires more equipment (like a rack and barbells) for his home gym.

Max increased his step count, from around 3,000 to 8,000 per day, gradually over that time. He realized since his wife likes to walk, why not make family walks a thing while getting steps in the process?

Max learned about food selection and quality and increased his protein significantly to where it needs to be, balancing the other macros while tracking, eating consistently, and planning ahead for social events so he can enjoy some indulgences.

Max leans on his social support, despite the traditional cuisine where he lives being higher in fats and carbs, so his family works within his choices but he can still enjoy meals together without being "weird" about it.

His metabolism (total daily energy expenditure) increased by a whopping 400 calories per day since we started! Just check out his "Expenditure" (orange graph below).

Meanwhile, his weight has dropped steadily from 242 to 232 for a rate of about 1.25 lb/wk or 0.5%, comfortably within the recommended range of 0.25 to 1% (purple graph below).

Here are Max’s graphs from MacroFactor.

Because of this, we recently increased his rate of loss because his ability to eat more calories is increasing because of his skyrocketing metabolic rate.

He will lose weight even faster while eating around 2,000 kcal and not suffering. He hasn't had any issues with hunger, mood, energy, performance, or recovery because he focused on restoring his metabolism.

And he's losing mostly fat because he is training and eating protein (whereas most people also lose muscle when dieting just by cutting calories).

I'm thrilled for Max because in 2 months he has taken some simple steps that will transform his health and well-being for the rest of his life. And he did it in a way that can be maintained for years to come without restrictive diets, weight rebounds, or suffering in a deep caloric deficit.

Even better? Anyone can do this.