Think You Know About Your Metabolism?
Shrouded in myths and bogus claims, metabolism may be one of the most misunderstood concept in all of health and wellness. From the idea that eating late ruins your metabolism to the belief that magic foods can boost it dramatically, misinformation is everywhere. The first step to weight loss is separating fact form fiction: here are 20 metabolism myths you can finally stop subscribing to.
1. Skipping Meals Ruins Your Metabolism
There's a pervasive myth that skipping meals is bad for metabolism, but in fact, the opposite is true. Short periods of fasting (up to 48 hours) may actually increase metabolism. It only starts to slow down with prolonged starvation.
2. Metabolism Slows Down Dramatically At Age 40
Studies have shown that the metabolic rate stays relatively stable between ages 20 and 60. The perception that it slows down is probably due to muscle loss.
3. Metabolism Is Based Solely On Genetics
Although it's influenced by genetics, there are many factors affecting your metabolism that are in your control. These include lifestyle choices like exercise and diet.
4. Certain Foods Can Boost Your Metabolism
While it's true that certain compounds found in foods may have a tiny effect on metabolism, eating a grapefruit with your bacon and eggs isn't going to make you burn it off significantly faster. Any impact is generally too small for you to notice.
5. Cleanses Can Reset Your Metabolism
Detoxes and cleanses are marketed as "resets" for your metabolism. While drinking nothing but green juice for a week may help you clear out your intestines, making you feel thinner, it doesn't actually affect your metabolism. In fact, these cleanses often entail calorie restriction,, which can temporarily slow your metabolism.
6. Eating Late At Night Slows Your Metabolism
Eating late at night has been linked to weight gain, but this has less to do with timing and more to do with the nutritional choices people tend to make. It may alsoaffectt sleep quality and digestion, but not metabolism.
7. Cardio Is The Most Effective Way To Boost Metabolism
Cardio may be effective for burning calories, but it's not necessarily the best exercise for boosting your metabolism. Strength training is actually more effective because greater muscle mass raises your body's resting metabolic rate.
8. Eating Small Frequent Meals Boosts Your Metabolism
Your metabolic rate has nothing to do with the frequency of meals. The energy used to burn 2,000 calories is the same whether you spred them over five meals or two.
9. Thyroid Problems Are Often To Blame
While thyroid issues do cause weight gain, they are very rare, and more often caused by inactivity and diet. Hypothyroidism only causes a 10 to 15 percent decrease in metabolic rate.
10. Drinking Coffee Drastically Boosts Your Metabolism
Caffeine can increase the rate your body burns calories, but only slightly. The effect is negligible for weight loss. If you lose weight drinking coffee, it's probably more due to its appetite suppressing and laxative effects.
11. Crash Diets Speed Up Metabolism
Crash diets are very low calorie, restrictive eating plans that often claim to speed up your metabolism permanently. In fact, the oppostie is true—they slow it down by reducing muscle mass.
12. Certain Supplements Can Increase Your Metabolism
Certain supplements, like green tea extract and B vitamins, claim to increase your metabolism. However, while they can help support your metabolic processes, they won't have a noticable effect on the speed at which your body burns calories.
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13. Eating A Lot Of Protein Will Greatly Increase Your Metabolism
Because your body requires more energy to break down protein, it can slightly increase your metabolism. However, the effects are negligable at best.
14. Metabolism Is The Same For Everyone Your Age
Metabolism is effected by a vast array of factors, including genetics, body type, and lifestyle choices. Men also generally have faster metabolisms than women.
15. Eating Spicy Food Significantly Boosts Metabolism
Love spicy food? While setting your mouth on fire may speed up your metabolism slightly, it's not significant enough to make a difference to your weight. If you find you become slimmer when eating more spice, it's probably because it curbs your appetite.
16. A Fast Metabolism Is Necessary For Weight Loss
Slimming down has everything to do with calorie balance, not necessarily metabolic speed. People who burn calories slowly can still lose weight if they stay active, eat enough protein, and manage stress effectively.
17. Yo-Yo Dieting Ruins Your Metabolism
People assume that yo-yo dieting, or the repeated cycle of lowing and gaining weight, ruins metabolism. In reality, calorie restrictive diets may have a temporary effect on metabolism, but it regulates itself again when you return to more normal eating habits.
18. Breakfast Jump Starts Your Metabolism
Many people believe that breakfast jumpstarts your metabolism, like akey starts a car. However, whether you eat breakfast or not has not effect on your metabolic rate if your total daily calories are the same.
19. Calories In & Out Is All that Matters
When it comes to losing weight, a calorie deficit is key. However, it's far from the only thing that matters. Factors like hormonal imbalances, genetics, medical conditions, and diet quality also play a significant role in weight management.
20. Metabolism Slows Down During Menopause
Weight gain is common during menopause but it's not becuase of your metabolism. It has more to do with hormonal changes and lifestyle. The metabolic rate itself does not significantly drop until around age 60.
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