What’s Boosting or Busting your metabolism?
When we think of weight, whether it is gaining, maintaining or losing, one’s metabolism is at the mind’s forefront.
Metabolism is the body’s internal processing system guiding the burning of calories and the expenditure of energy. It keeps the body running, even when sleeping, by converting the foods we eat into the energy the body needs to carry out essential tasks such as breathing, growing, and healing. How fast or slow this process works is largely determined by genetics and thus operates differently in different people. In addition, a varying in speed of metabolism can be seen in an array of body types.
Here are some myths about metabolism that you may not be aware of and the facts behind them!
Myth
I can’t change my metabolism.
Fact
Although genetics play a significant role in metabolism, external factors also can play a role. Eating balanced scheduled meals can support a healthier metabolism while skipping meals can slow down digestion.
Myth
There are specific foods and supplements that will boost my metabolism.
Fact
Although there have been studies that show foods such as green tea, caffeine, peppers, and protein may have an effect on energy expenditure needed to breakdown these foods, conclusive evidence is still lacking that identifies a single food or diet that has a significant impact on metabolism.
Myth
Eating after 7 PM can slow down metabolism and lead to weight gain.
Fact
Interestingly enough, the body’s metabolism does not slow down that drastically while we sleep – as it is continues its internal process of building up (anabolism) and breaking down (catabolism). While it is usually recommended to not go straight to sleep after consuming a heavy meal, this is usually due to the digestive process, which can lead to GERD or heartburn. In addition, most late-night snacks are usually filled with added sugar, salt, or fat and void of essential nutrients. These extra calories are not utilized adequately and can turn to fat which leads to weight gain.
Myth
Everyone is going to gain weight as they age because that is when metabolism starts to slow down.
Fact
There is typically weight gain seen as we age but it can be attributed to a decrease in physical activity and increase freedom in food choices and amounts. As we age, we should stick to a regular exercise routine, monitor portion sizes, and have a balanced plate.
Myth
Eating breakfast helps to jumpstart the metabolism.
Fact
That is not necessarily true. What is most likely happening is that those that skip breakfast tend to overeat and choose unhealthier options at later meals. This can lead to overconsumption of calories which then can lead to weight gain. Try to start your morning with a good source of protein, whole grain, and colorful fruit or vegetable.
So, what is the bottom line?
Although there is no magic pill to help jumpstart your metabolism, you can support it by incorporating simple strategies in your daily routine:
- Eat consistent and balanced meals throughout the day that provide a variety of whole grains, lean protein, healthy fats, and colorful fruits and vegetables.
- Aim for 6-7 hours of sleep a night.
- Get to and stay moving! Stay active throughout your lifetime.
Reference –
Harvard Health
Food Insight
– Dana Gardner, Registered Dietitian, MS, LD/N
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