Metabolism – Truths and Myths

Most of us who are concerned about our health and weight are familiar with the term metabolism. We often blame our “slow metabolism” for being overweight. Let us learn more about metabolism and the steps which can be taken to manage our weight in a better way.

Metabolism refers to the chemical processes that occur within an individual in order to maintain life. This includes breathing, pumping blood, brain functioning and extracting energy from your food. In other words we can say, it refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning- this is called resting metabolic rate. Your daily activities and exercise add on to the calories burnt.

The number of calories that you burn every day is directly related to your body composition. Think of your body divided into two compartments. One is all body fat while other is fat-free which includes e.g. bone, fluid, tissue, muscle etc. The size of fat-free compartment determines your metabolic rate. So, more the fat-free compartment and lesser the body fat compartment would have higher metabolic rate. Now, since fat-free compartment contains muscle tissue, one of the best way you can boost your metabolic rate is to increase your muscle mass through strength training.  

MYTH: Slender people have higher metabolism rates than overweight people.

Truth: The bodies of larger people require more energy than smaller people. That means, as you lose weight, you will need less food for your body. And after weight loss, if you return back to old eating and exercise habits, the weight will come back because you are providing more food than your body needs. So, keep active to keep those kilos away.

MYTH: Ageing slows your metabolism.

Truth: People tend to gain weight as they get older, but this can be avoided. People have a tendency to exercise less or exercise less vigorously as they age – which means fewer calories burned each day. This can result in loss of muscle mass which in turn can shrink the body’s fat-free compartment leading to lower metabolic rate. To minimize age-related weight gain, one should do cardiovascular exercise to burn calories and resistance training to preserve or build up muscles.  

MYTH: Multiple small meals during the day are better for metabolism than three main meals.

Truth: Multiple small meals plan does not increase your metabolic rate. This approach keeps you away from in-between meal hunger, so helps many to reduce weight. However, if there is no portion control, one can result in eating more than required by their body.

MYTH: Eating a grapefruit with meal will speed up metabolism.

Truth: There is nothing magical about grapefruit, it may help in weight loss but has no effect on metabolism. It’s simply a watery, low-calorie food that takes up space in the stomach that might normally be taken by higher calorie foods. So, sometimes it is recommended to take grapefruit with your meals.

MYTH: Drinking green tea can boost your metabolism.

Truth: Yes, this is true and not a myth. Green tea’s antioxidants and caffeine can increase the calories your body burns. If already you consume high caffeine then green tea’s effect will be limited.

Your best approach is to combine fitness activities with a balanced nutrition diet.

                                                                 Happy Living!