The 5 biggest myths about metabolism
the day. However, for the rest of us, the most important factors to consider are the quantity and quality of the food we consume.
Whether you eat 2,000 calories of rice in one sitting or spread it out throughout the day, it still has a similar effect, Freedhoff says. Instead, it might be best to focus on eating quality food in a timeframe that fits your individual schedule. Truth: Quality and quantity of foods have greater bearing on metabolism than how often you eat. Myth #3: Everything eaten late-night
turns to fat. “Avoid eating late at night” is one of the most popular pieces of nutrition advice on the planet. While it may be easy to think our bodies have an internal clock set to store anything eaten after 8 p.m. as fat, it’s not quite so simple. Many aspects including various hormones, food quality, food content and energy expenditure influence how our bodies store fuel.
Unfortunately, simply refraining from eating late at night isn’t enough to prevent fat storage.Instead of focusing on time of consumption, more attention should be placed on what and how much we’re eating.
In fact, having a meal late at night isn’t any worse than eating at any other point during the day provided the meal consists of healthy foods (and not a bucket of ice cream).
Freedhoff likens this scenario to fueling up a car. “The time of day you fill your car with gas isn’t going to impact how far you’ll go on that tank,” he says. Myth #4: Metabolism is all about burning calories and breaking things down.
Many understand metabolism as how quickly someone burns calories. But while breaking things down is certainly an important part of metabolism, there are actually two main components.
Catabolism, or the breaking down of chemical bonds to release energy, is the most well known part of the process as it releases energy in the form of calories. However, what’s just as essential is anabolism, the storage of energy in the form of chemical bonds for Myth #5: You have no control over
your metabolism. When faced with unwanted weight, it’s easy to place the blame on your metabolism. However, it turns out that individuals have more control over their metabolism than previously thought.
As mentioned above, body composition has a huge effect on how quickly someone’s body burns calories. One easy way to ramp up your metabolism is to build muscle through lifting weights. Alongside modifying your workout routine, there are several other ways to be sure you’re burning calories at a higher rate:
Sleep more. The amount of rest you get each night doesn’t only affect your mood and productivity the next day.
Researchers have found that it also affects your metabolism. Sleep-deprived individuals have a decreased ability to manage blood sugar levels and also may find themselves hungrier (particularly for high carbohydrate foods). So, sleep more for a healthier metabolism. (Win, win!)
Gulp down some water. Ditch the sugary soft drinks. Researchers have found that consuming water may have a positive impact on how many calories you burn throughout the day.
This is due to a process called thermogenesis wherein the body must burn calories to warm the water up to body temperature. Hydrating with water also saves calories over alternative beverages and plays a key role in helping to regulate whole-body metabolism (especially during exercise).
Don’t forget caffeine. Coffee lovers rejoice! It turns out that cup of java may give you more than just an energy boost midday. When researchers gave subjects coffee and then measured their caloric burn, they found that the caffeinated individuals burned more calories than their decaf-ordering counterparts.
Get enough protein. Dietary decisions (especially protein intake) have a profound impact on metabolism. Researchers examining the effect of dietary compositions on caloric burn have found that those taking in adequate levels of protein have a higher energy expenditure at rest. Truth: Simple dietary modifications and exercise habits can make a big difference in how fast someone burns calories at rest. — CNN