Nutritional Tip by Carla: Metabolism Myths and Facts There is a lot of information circling around about metabolism and weight loss. The Academy of Nutrition and Dietetics helps sort out some of the myths and facts and gives ways to help you boost your metabolism. Let’s start with learning what metabolism is. Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function. It powers everything from breathing to blinking. A fast metabolism burns calories quickly while a slow metabolism needs less fuel (calories) to keep a body running. Claim #1: Our metabolic rates cant change. The truth: While its true that genetics help determine our metabolic rates, we can boost metabolism by increasing lean muscle mass. Muscle burns more calories per hour than fat, which means that people with lean, muscular bodies need more calories to function than people with a higher percentage of body fat. Our muscle mass decreases as we age, which slows metabolic rates by 2 to 8 percent per decade. But you can counteract this process by picking up the weights. Claim #2: A diet of green tea and chili peppers will boost metabolism. The truth: No magic food will speed up metabolism. Some studies have shown that green tea and hot chilies temporarily boost metabolic rates, but the lift isnt enough to offset eating too many calories. The path to healthy weight loss is through portion control and a balanced diet filled with nutrient-rich foods, not through a diet doused in chili peppers. Claim #3: Eating late at night slows metabolism. The truth: Its the extra calories – not when you eat them – that cause weight gain. There is little evidence to support the fact that eating after 8 p.m. causes weight gain. However, you may be more likely to snack mindlessly in the evenings while watching television. Calories in these snacks add up, and that can cause weight gain. Claim #4: Very low calorie diets and skipping meals can jumpstart weight loss. The truth: Weight loss is all about creating an energy deficit – ingesting fewer calories than your body expends each day – but creating too large of a calorie deficit can backfire. Our bodies are smart, and programmed for survival. Severely limiting calories can make your body think its entering a famine, and that it needs to do more with fewer calories. Your body adapts to the restricted caloric intake, and uses fewer calories to perform the same tasks.
Posted on: Thu, 23 Jan 2014 02:00:01 +0000