To avoid health problems, everyone is trying to lose weight. The most used word to lose weight is ‘metabolism’. There are a lot of myths which are floating around. They claim to boost your metabolism and help you lose weight. When I go through them, they simply put me to question everything. After a lot of research and studying, I came up with this article regarding metabolism and methods suggested to boost it.
Metabolism means the rate at which oxygen burns the food in our digestive system to release energy. The rate of energy production when we are not doing anything is called, “resting metabolism”. When we workout then it is simply known as “metabolism”. Resting metabolism is responsible for your calorie burn. Hence, ‘fast’ and ‘slow’ are not really a great way of describing your metabolism.
Myth: “Rate of metabolism relation with weight of a person”
Truth: There is no relation between the rate of metabolism (i.e, fast or slow) and the weight of a person. Fat people generally are in a habit of eating more which makes them overweight. Thin people do not binge or overeat which makes them lean. Another thing is the weight of one pound of muscle is more than one pound of fat. If amongst two people, one has more fat and the other has more muscle, then the man with more muscle will appear leaner than the person with more fat and same weight. Yes, the amount of muscle helps keep your fat percentage in the body under control.
Myth: “Breakfast is essential to getting your metabolism going.”
Truth: We’ve been trained to believe that eating breakfast is essential to get metabolism burning, but recent research doesn’t necessarily support this. A 2016 study in the American Journal of Clinical Nutrition compared metabolic rates of breakfast eaters and breakfast skippers; they found that eating breakfast appeared to have no significant effect on boosting metabolism. Those who did eat a morning meal burned more calories from activity in the first half of the day, but they also ate more total calories, resulting in no significant calorie deficit.
On the other hand, there is data to support that breakfast eaters consume healthier diets in general and have better long-term success losing and maintaining weight. They also have better insulin sensitivity and lower fasting cholesterol compared to skippers.
The author of “sleep your fat away“, Roy Martina, MD, says, ” During the night, the nervous system is in parasympathetic mode. That’s where we digest food and restore our body.” If you eat a heavy breakfast then you are directing your mind back to digestion and rest. Hence, all that you digested will go straight to increase your weight. Now you know why you have felt drowsiness after having a heavy meal at any time of the day.
The key is to postpone the breakfast as much late as possible. If you are not very hungry just after you wake up then do not eat.
Myth: “Eating at night slows metabolism.”
Truth: The standard thought has been that it’s the total calories consumed that matters, not the time of day consumed. While still accepted as true, there’s research suggesting that individuals who eat most of their calories at night are at higher risk for obesity and metabolic issues. Some speculate that metabolic breakdown may change some at night, but other aren’t sure this excess weight isn’t due night eating being associated with higher calorie foods, larger portions, and less satiety. The general thought is eating a few hours before going to bed is best for digestion, sleep, and metabolism. And if you do eat later, the key is choosing healthy options and listening to your body’s cues.
Myth: “Eating six times per day boosts metabolism.”
Truth: Eating six small meals is often recommended as a way to keep metabolism burning. However, the research findings are mixed. Several studies suggest there’s no significant change in energy expenditure over a 24-hour period when the same calories are broken into three or more meals.
We’re not suggesting you go to one meal a day, but don’t feel confined to eating six small meals. Instead, determine what frequency works best for your body and divide daily calories into at least three eating sessions to control hunger and regulate blood sugar.
This was a trend started by body builders who were bound to take more than 5000 calories every day. So they had to break every meal into 1000. We are not body builders. A study by British Journal of Nutrition stated that the loss of weight did not increase when obese people started consuming lot of small meal with total calorie count same. There are chances if you eat many times you might try to turn your mini meals to full-size ones resulting in overeating.
Myth: “Green tea or peppers boost your metabolism: metabolism myths”
Truth: The reason people say so is not to boost metabolism, but to suppress your hunger due to nicotine. Same way chillies in your mouth stop you from eating more. So you see, if you eat less you are slimmer. It is not metabolism it is dieting.
Myth: “We cannot control metabolism”
Truth: Metabolism can be controlled by simple changes in our body. If you have more muscle mass in your body your metabolism is better than those who have more fat in their body. The reason is that lean muscle needs energy to maintain them self. For this reason, the fat in the body is automatically burnt. Once you have reached the muscle look you want to attain, you need to work out only to maintain, which is very low.
Myth: “Dieting may boost or cut down your rate of metabolism”
Truth: People say constant dieting or changing diets will result in bad metabolism or ‘slow-metabolism’ in their words. A PubMed research says that ” History of weight cycling does not impede future weight loss or metabolic improvements”. This study was done on overweight people who lose around 8 kgs three times. This means they were easily able to lose weight, shed fat or gain weight as easily as any other person.
Myth: “Skipping meals slows down your metabolism”
Truth: To lower the body’s rate of burning food or fat the body needs to go to starvation mode. This starts after 72 hours of staying without food. Even after that, it slows to stop the unnecessary functions in the body to stop or reduce sweating, reproduction, etc. The brain continues to function at the same rate, though. Hence skipping just one meal won’t do anything. The reason why people who skip meals become overweight is because they become hungry and eat more the next time. That’s why it is very important to train your brain to lose weight is very important. When I was water fasting my mind asked to eat because I was in a habit to eat. My immediate reaction was to concentrate on my stomach where there was no sign of any hunger. So I trained my brain not to eat.