The term metabolism is familiar to most of us who are concerned about health and weight. Understanding the stages of better weight management might be aided by learning more about this complex process. Let’s see what metabolism is.
Metabolism can be divided into two processes: catabolism and anabolism.
- Catabolism is the breakdown of chemicals or molecules (usually from food) to release energy. This energy is used to power body activities like movement.
- Anabolism is the process of constructing complex chemicals or molecules from simpler substances. This procedure normally necessitates the expenditure of energy. Anabolism helps your body to preserve cells while also creating new ones.
The quantity of energy (food) you put into your body minus the amount of energy your body needs determines how much you weigh.
Now, let’s look at some of the most common myths associated with metabolism that fitness trainers suggest you not to pay heed on.
Myth 1:- Overweight people have a slower metabolism than slender ones
According to renowned personal fitness trainers, this one is a major myth. In truth, larger people’s bodies require more energy than smaller people’s bodies. That implies you’ll need less food to power your body while you lose weight. If you return to your former eating and exercise habits after losing weight, the weight will return since you are supplying more fuel (food) than your body requires. A larger body takes more energy to keep alive than a smaller one, just as a large automobile needs more gasoline to function than a tiny hatchback. The exceptions include Cushing’s Syndrome and having an underactive thyroid, both of which can induce a sluggish metabolism and weight gain. However, because metabolism drops when weight reduction occurs, most people must strive to maintain their metabolism humming in various ways following weight loss. So, stay active to keep the pounds off.
Myth 2:- As you get older, your metabolism slows down
This is a legend. Ageing doesn’t necessarily mean that your metabolism will slow down. It only happens when your body activity declines significantly. Fitness trainers suggest that only becoming less activ decreases your metabolism. So staying active is the best way to enhance your metabolism.
Myth 3:-Multiple modest meals throughout the day are preferable to three large ones
Multiple little meals do not increase metabolism, according to personal trainers (as well as research), hence this is a misconception. However, because this method might prevent between-meal hunger, some people find it effective for weight loss. However, if you don’t have adequate portion control, you can end up eating more.
Myth 4:-Drinking green tea slows down your metabolism
This is incorrect. Green tea’s antioxidants and caffeine can help your body burn more calories. Research shows that it can help you control your weight, especially if you’re searching for that added kick to compensate for a slowed metabolism and avoid weight gain. Caffeine and a combination of antioxidants called catechins work together to activate the neurological system and enhance calorie expenditure, even more than caffeine alone would do. These components may be found in all types of green tea, notably oolong or white tea, with white tea having the greatest concentration. Look for increased antioxidant and caffeine levels in your green tea.
Myth 5:-Lowering the thermostat can lower your body’s metabolism
According to fitness trainers, this is downright false! When it’s cold outside, your body raises your internal thermostat and burns more calories to keep you warm. A temperature of 66 degrees for a few hours will help your metabolism. If you and those with you are at ease, increase your cool time to have a greater impact on your metabolism. Remember that eating more meals will reverse your metabolic boost.
Myth 6:-Consuming spicy foods decrease your metabolism
If you enjoy spicy meals, we have some good news for you: hot foods like chilli peppers actually enhance your metabolism…a little. Spicy meals can raise a person’s body temperature, which requires energy to create. This procedure can help improve fat breakdown. To obtain the effect, consume at least a tenth of chilli pepper on a regular basis.
Myth 7:-Exercise alone cannot boost your metabolism
The number of calories burned while exercising varies depending on the intensity, but the truth is — that exercise burns calories! The key to increasing metabolism is to engage in muscle-building workout activities. You don’t have to be a bodybuilder to profit from a faster metabolism. Strength training can increase your metabolism since muscle increases your resting metabolism. High-intensity interval training provides two advantages. It burns calories as you exercise and increases your calorie burn afterwards. In fact, personal trainers suggest that almost any physical activity, including housework, is preferable to lounging on the couch. A word of caution: Don’t overestimate how many calories you burn when exercising.
Myth 8:-Eating fewer calories increase your metabolism
This is incorrect. Eating significantly less food might cause your body to enter what is known as starvation mode, in which your metabolism slows and you use less energy and burn fewer calories. Your body may also lose muscle mass in order to conserve energy. The starvation mode makes you feel hungry and sluggish. Food cravings can cause you to overeat and undermine your weight loss efforts. Starvation is thus a horrible technique to lose weight.
CONCLUSION
The metabolism of most people is fairly appropriate and adequate. However, just like you would maintain your vehicle, you must provide your body with the proper gasoline to ensure that it operates as swiftly and effectively as possible. To maintain your appetite, tension, and carb hormones balanced, the ideal metabolism-boosting method is to start your day well-rested, after 7 to 9 hours of sleep. After that, have a high-protein, whole-grain breakfast to get your body going as soon as you wake up. Carry a bottle of water in hand at all times to keep your body hydrated. Try not to skip meals, and in case you do, limit ultra-processed products. Consume alcohol responsibly as well; your body will try to get rid of the alcohol before metabolising the meal. While you’re about it, strengthen your gut microbiota so that the beneficial microbes can help you consume nutrients effectively and optimize your metabolic potential. All of these practices, coupled with exercise and increasing your daily steps, will contribute to a stronger and healthier person.