Metabolism is one of the most-heard terms in the fitness industry right now. So, being a buzzword, the so-called experts use and abuse it to the point that most people are confused what metabolism really is and what it does in the human body. Myths like “coffee boosts your metabolism”, “lifting weights raises your BMR” or “dieting leads to metabolic damage” are preached over the internet on a regular basis. You might also have come across “health foods” claiming they “boost metabolism,” but more often than not this is simply confusing false advertising.
In this write-up, I am going to dispel the most common myths that are being circulated about metabolism.
1) Myth: Eating Breakfast Boosts Metabolism.
Fact: We have been told ever since our childhood that breakfast is the most important meal of the day. The 'internet gurus' picked up and added that skipping breakfast has a negative effect on your metabolism, when in reality, metabolism does not have any relation to eating or skipping breakfast. Whenever you eat food, energy is needed to digest that food. This is called the 'thermic effect of food'. This does not come under your basal metabolic rate or BMR. Eat when it works best for your schedule and lifestyle.
2) Myth: Eating Every 2-3 Hours To Keep Your Metabolism Up
Fact: Instead of upping the metabolism, eating every 2-3 hours might just lead to overeating for people who are not good at eating small portions. If you are one of those for whom this style of eating works and helps in losing weight, it is because of the fact that it helps you curb cravings and prevent grazing which is what leads to weight loss, not a faster metabolism. So eating every 2-3 hours for stoking your metabolism is useless.
3) Myth: High Intensity Interval Training Boosts Metabolism
Fact: While HIIT does increase calorie burn, that doesn't necessarily translate to a faster metabolism. The increase in the burning of calories is called TEA (Thermic Effect of Activity) which is independent of your BMR. Your metabolism is directly proportional to your body weight and muscle mass. The higher the muscle mass, the higher will be the metabolic rate. So, training will increase the number of calories you burn in a day but it cannot alter your metabolism.
4) Myth: Skipping Meals Will Slow Your Metabolism.
Fact: As established above, eating or skipping breakfast and eating or not eating every 2-3 hours does not have any effect at all on your metabolism. So skipping a meal or two or even going on a fast for a day or two won't have any effect on your metabolism. Many people practice intermittent fasting (IF) where they do not eat for 16-20 hours at a stretch every day. Following this logic, they would have had broken metabolisms and would have lost all the muscle tissue. So, eat according to your preference.
Your metabolism cannot be damaged. Metabolism as explained above is directly proportional to your body weight and muscle mass and you cannot break or shut it down by being on a diet. There are some hormonal adaptations that happen when you are on a caloric deficit for a long period of time that can easily be reversed through re-feeds and diet breaks.
Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. Nav is an avid bodybuilding enthusiast and heads the NABBA (National amateur bodybuilders association) as a General Secretary. This innate passion and position has helped him work with a lot of bodybuilders to help them take their physique at the next level. He also has a lovely pet called Buster whom he enjoys playing with in his free time. You can reach Nav on email@example.com to take your fitness and physique to the next level.