You have tried all the newest diets, clocked in way more time at the gym, and even gulped down cup after cup of green tea—all that’s supposed to set your metabolism into overdrive. But still, at the end of it all, you don’t get what you were expecting, infuriating right? With all those so-called “metabolism hacks” floating around the internet, sometimes it’s easy to feel overwhelmed and not know which ones work. Cut through the noise and let’s debunk some common metabolism myths so you may indulge in on the things that truly matter.
Understanding Metabolism: The Basics
Metabolism refers to the chemical processes that occur within a living organism to sustain life. It is that very complex system of turning food into energy, which may power everything from breathing and thinking to moving about.
Metabolism is often broken down into three main components:
- Basal Metabolic Rate (BMR): This is the number of calories your body needs to just keep your basic physiological functions working when you’re at rest. It’s the amount your body needs for breathing, heartbeat, and things like that.
- Thermic Effect of Food (TEF): It is the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. TEF makes up a part of your daily calorie expenditure, and usually represents about 10% of the caloric intake of healthy adults eating a mixed and balanced diet.
- Physical Activity: It is the energy spent in any kind of movement, from exercise to shaking your leg.
The concept of “boosting” your metabolism is pretty much linked to increasing the number of calories you burn through these processes. Well, it’s not as easy as it sounds. Let’s look into some common myths and facts.
Myth 1: Eating Small, Frequent Meals Boosts Metabolism
One of the most common metabolism myths is that eating smaller portions with shorter intervals is the perfect way to keep your metabolism working throughout the day. When you think of this, it kind of makes sense that if you are eating less food but more frequently, your body never stops working on it but is this really the case?
The Reality:
Yes, food does burn calories in order to digest itself, but those are merely part of the Thermic Effect of Food. By the way, this effect is not big enough to have any substantial impact on your overall calorie burn. The bottom line is: What really matters is the total amount of food that you eat and what that food is composed of. Whether you consume three large meals or six smaller ones throughout your day, the overall number of calories stays roughly the same. Others find that frequent meals may keep their hunger at bay, but it won’t make a person’s body turn into a furnace of burning calories.
Myth 2: Certain Foods Have a ‘Negative Calorie’ Effect
Imagine if there were foods that, in the process of digestion, used more energy than they provided to the body, so that the simple act of eating them burns calories. Celery and grapefruit are reported to be two such foods with magical properties. For years, the concept of negative calorie foods has captured the imaginations of dieters everywhere. But does it really hold water?
The Reality
There is actually no food that has proven to have scientific evidence of carrying a negative calorie effect. And, although it is true that some foods are very low in caloric measurement due to high fiber and water content, for example, celery. The caloric expenditure for the digestion of such foods is not too large. For example, celery is about 95% water and not much is digested or absorbed into the body; its caloric cost of digestion is also low. So, although you can enjoy these foods as part of a healthy diet, don’t expect them to create a calorie deficit on their own.
Myth 3: Drinking Cold Water Can Speed Up Metabolism
This myth is based on the idea that your body will burn more calories to warm up the cold water to your body’s temperature, thus boosting your metabolism. All of this seems so simple and effective, right? But does it have any truth to it?
The Reality:
Indeed, cold water induces a slight increase in calorie burning; however, the overall effect is negligible. Some studies reported that 500 milliliters of water (a bit less than two cups) can result in 24 more calories of energy expenditure, but the effect is so transient and small that it is insignificant in helping with weight loss. Notwithstanding, keeping the body well-hydrated is critical to see positive health changes as it can help maintain your metabolism, but cold water certainly won’t work miracles.
Myth 4: Spicy Foods and Metabolism: A Fiery Relationship
It is reported that many people believe that spicy foods, particularly those containing chili peppers, rev up your metabolism. Capsaicin, the compound responsible for giving heat to the chili peppers, is said to increase the rate of burning calories and oxidation of fats. But does a plate of spicy food really make one a calorie-burning machine?
The Reality:
Capsaicin does have some sort of fleeting effect on metabolism, raising it minimally. According to research, when you add capsaicin to your diet, you can increase your metabolism by about 8% for some time, burning an extra 10-20 calories per meal. While this can add up over time, it’s not significant enough on its own to cause noticeable weight loss. So feel free to keep eating your spicy foods if you enjoy them, but you can’t count on it as a primary method for raising metabolism.
Myth 5: Lifting Weights Doesn’t Burn as Many Calories as Cardio
Cardio exercises are generally considered to be the best way to burn calories, so one can assume that running and cycling generally come out highly rated. Weightlifting is sometimes brushed off as not being as efficient for weight loss because it doesn’t truly burn that many calories during the actual workout. But is cardio truly the best way to get your metabolism revving?
The Reality:
Indeed, you might burn more calories in a cardio session, but weightlifting has one ultimate advantage of building muscle to assist in boosting your Basal Metabolic Rate. Muscle burns more calories at rest than fat, so the more muscle you have, the more calories you’ll burn even when you’re just sitting around. That’s because the metabolic benefits of weightlifting carry on long after you leave the gym. Also, through what’s called excess post-exercise oxygen consumption, or EPOC, your body should be in an elevated calorie-burning state even hours after training. This phenomenon is known as “afterburn.”
Myth 6: Your Metabolism Slows Down Drastically with Age
You may feel that the older you get, the harder it becomes to keep your weight where it was, hence the belief that it comes to a crawl with advancing years. But is this effect really caused by aging, or are there other factors involved?
The Reality:
It’s true that metabolism slows down with age, but not by nearly as much as many people think. This decline is usually slow and mainly due to the loss of muscle mass and decreased physical activity rather than age per se. By staying active and incorporating strength training into your routine, you can mitigate much of this decline. Diet is another factor, consuming enough protein and keeping a balanced diet will help preserve muscle mass and keep your metabolism more stable with age.
Myth 7: You Can’t Change Your Metabolism
Probably one of the most discouraging myths is that you are stuck with the metabolism you were born with, and there’s nothing you can do to change it. This perpetuates feelings of helplessness, making it very easy to give up on healthy habits because “what’s the point?” But is your metabolic rate really cast in stone?
The Reality:
While genes do play a role in your metabolic rate, it is not completely out of your control. There are many factors that influence how you metabolize food: lifestyle factors like your diet, exercise or activity level, sleep habits, and strategies for stress management. Ensuring that one builds muscles through strength training, keeps an active lifestyle, takes a balanced diet, and gets enough rest can go a long way toward ensuring that metabolism runs efficiently.
Takeaway:
There are no quick fixes in the quest to boost metabolism. Consistency with proper exercise, nutrition, and hydration is key to your metabolism, and through these practices, considerable results will be seen over the long term.