Metabolism is simply the process of the body converting food into energy to use now or to be stored for later. What causes metabolism to slow down or speed up? Check out these insights to learn more about how your body functions.
Myth: Fasting or eating just once a day will result in greater weight loss.
Truth: Starving our bodies can actually have a reversed affect on metabolism. Our bodies were designed for survival. The human body will actually try to conserve energy and function on less energy in times of famine, which in turn slows the metabolism.
Advice from dietitian: Eat small, frequent balanced meals throughout the day. This will provide energy when your body needs it. The key is to plan meals every 3-4 hours and only start eating when your hunger level is about a 3 on a scale of 0-10 (0 being famished and 10 being uncomfortably full).Then, stop eating when your fullness level is about a 6 on the same scale. Avoid grazing on foods all day or saving all your food until the end of the day when you are most likely less active.
Myth: Nothing we do can affect the metabolism we genetically received at birth.
Truth: Lean muscle mass is more metabolically active than body fat. Even though muscle mass decreases as we age, which causes metabolic rate to slow down, we can do strength training exercises to help conserve and build muscle mass. This process of building muscle is dependent on protein consumption. If you want to increase muscle mass, your body needs ample protein along with strength training.
Advice from a dietitian: Getting the proper amount of dietary protein will help support muscle repair and growth. It is recommended to consume at least 60-80 grams of protein daily. This amount will be individualized depending on the amount of physical activity a person performs and body size.The Physical Activity Guidelines for Americans advises adults to participate in muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week. [1] (Always be sure to check with your physician or health professional for any restrictions related to medical conditions).
Myth: Eating a specific type of food, like grapefruit, cabbage soup or spicy food will help boost metabolism.
Truth: There is not a single food that magically boosts metabolism. There is no substantial research to show that one particular food has a long-lasting effect on boosting metabolism.
Advice from a dietitian: Eat a well-balanced diet with all the food groups included. This includes choosing healthy proteins from the dairy group or lean animal meats or plant based proteins like legumes, nuts and seeds. Include high fiber carbohydrates from various fruits and vegetables, whole grains and legumes. In addition, choose healthy fats containing omega-3 fatty acids like walnuts, flax seeds, salmon, and avocado.
https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
