Individuals on a weight loss program need to track their calorie deficit on a weekly basis. Diet management plays a bigger role in shedding those extra pounds. However, if you are trying to burn off fat through physical activities, metabolism plays a big role.
The constant influx of information on weight loss can obscure facts. For instance, it is often said that eating one big meal a day can help speed up metabolism. Here are 5 such myths about metabolism and weight loss.
It drops after a certain age
It is a misconception that metabolism drops after one turns 30. Even though the RMR decreases as one ages, but it just shut off totally. Slower metabolism around age 30 can be a result of muscle loss, hormonal changes, and changes in body composition.
Some experts believe that metabolism starts to slow down after age 40. Post 30, metabolism slows down at the rate of 1-2% per decade. It is actually higher physical activity in your previous years and not some special teen metabolism that keeps you fit.
Metabolism is genetic and cannot be changed
It is wrongly believed that individuals have no control over their metabolism. Everyone is born with a unique metabolic rate but it can be changed. Whether one has fast and slow metabolism is measured with BMR (basal metabolic rate). BMR is the number of calories that an individual burns while resting.
BMR can be improved by building muscle with exercise and a protein based diet. At rest, every pound of muscle helps burn 35 calories a day. The same amount of fat burns just 2 calories a day.
Spicy foods can speed it up
Green tea and spicy foods like peppers are believed to increase the body temperature. However, the increase in metabolism is significant and short-lived. Moreover, the spike is not enough for an effective weight loss program.
Burning calories for short periods is not enough to improve overall metabolism. If at all you need to eat something for a better metabolism, it is a balanced diet. Stock up on proteins from fish, eggs, poultry, nuts, and lentils. Have control over your cravings for junk food, and practice cheat days to help you lower your cravings in fear of a rebound.
Calories consumed at night turn to fat
It is a common misconception that anything you eat after 7 p.m becomes fat. The reason behind it is that sleeping is not supposed to burn calories. However, this is not true. Metabolism slows down while you sleep, but it does not stop working altogether.
So eat healthy foods instead of those loaded with carbs. The idea is to set up a proper system of energy consumption and burning. Metabolism also depends on yin-yang harmony. You can visit a TCM slimming centre to seek treatment specially devised for your metabolic rate.
Slim individuals have better metabolism
As mentioned earlier, metabolism depends on BMR, and not on how thin or fat someone is. It is wrongly believed that thin people can eat anything because of their apparently faster metabolism. The truth is that people who stay slim, often compensate. If they eat more calories in the morning, they eat less calories in lunch. This may or may not be a conscious choice. But applying this in your life can help you in your weight loss program.