The 5 big­gest myths about metabolism

Lesotho Times - - Health -

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

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