Anyone who is overweight knows how difficult it is sometimes to lose weight. Daily sacrifices, tedious calorie counts and physical activity are the foundation of many diets. We also still hear that the key to effective weight loss speeds up metabolism. There have already been so many myths about metabolic rate that we no longer know what is true and what principles are worth following. Does metabolism really affect our weight so much? And can malnutrition slow it down? What is the effect of early breakfast on metabolism?
Fast metabolism is the key to success in losing weight
Many people think that slow metabolism is responsible for their weight gain. Scientists, however, have proven that there are no significant differences in metabolic rate in humans. The key factor is the consumption of a certain number of calories – if we regularly supply them with more than the body is able to consume, we begin to gain weight. The metabolic rate is also not very dependent on the diet. Important physical activity, which stimulates the body to burn calories and, above all, increases muscle mass. Thanks to this, the so-called resting metabolism – muscles need energy and burn calories even while sitting or sleeping.
Repeated weight loss impairs metabolism
We often hear that repeated weight loss worsens the body and constantly slows down the metabolism. However, no studies have confirmed this, and the effect of yo-yo is most likely caused by hormonal changes, which are often caused by restrictive diets.
Breakfast speeds up metabolism
Contrary to appearance, breakfast generally does not accelerate the metabolism and does not contribute to weight loss. Especially if we eat them “by force.” Often, immediately after waking up, we have no appetite, because the body was unable to switch from night mode. Therefore, instead of imposing breakfast on yourself, it is better to wait until you feel hunger. Then let’s do something nutritious and high-calorie (it was proved that low-calorie breakfasts slow down the metabolism), for example, scrambled eggs or a sandwich with whole grain flour.
Carbohydrates slow down the metabolism
Carbohydrates for weight loss often fall into the black list of food. They are accused of causing excess weight and slowing down the metabolism. Meanwhile, giving up carbohydrates can do more harm than good. First, we find in them glycogen, which is necessary for proper muscle recovery during training. However, complex carbohydrates are best during diets because they contain more fiber.
Eating can speed up or slow down your metabolism
We often hear that regular meals can speed up your metabolism, and if you skip a meal, your metabolism slows down immediately. In fact, our body has been “encoded” by hunger for centuries, so skipping meals or eating after 3-4 hours will not do us much harm. According to experts, the number of meals does not matter, but their calorie content. According to them, we can even eat 3 large dishes instead of 5 smaller ones, their overall calorific value and the distribution of proteins, fats and carbohydrates are important. However, it should be remembered that regular consumption of small portions of food is a key factor for people suffering from many chronic diseases, such as diabetes.
Frequent bowel movements indicate a quick metabolism
Contrary to appearance, frequent bowel movements do not mean that we have a fast metabolism. Going to the toilet primarily depends on the good functioning of the intestines and on what we eat.