Metabolism Myths
I’d like to set the record straight when it comes to our beliefs about metabolism and how it can influence our weight. That’s the topic of my TODAY show segment.MYTH: THE BEST TIME TO WORK OUT IS IN THE MORNING
FACT: The best time to exercise is one that works best for you. When you’re motivated and alert, you’ll work harder and longer at your activity. Many people choose the morning to “get it out of the way”, while others truly feel energized and refreshed with a jump start to their day. Know yourself, and choose what works best for you. What counts is the intensity and duration of your workout.
MYTH: HAVE A SPORTS DRINK BEFORE YOUR WORKOUT TO BOOST ENERGY AND METABOLISM
FACT: Most of us don’t need the sugars (energy) and electrolytes to boost energy for a workout of an hour or less. One of the most well-documented effects on stimulating metabolic rate (and used by many athletes), is to consume water and a caffeinated product prior to a workout. Have a cup of coffee or tea–about 200 mg–prior to your exercise, to get a metabolic boost. Avoid high-potency caffeinated “turbo” drinks, or pills. Check with your doctor if you have a caffeine sensitivity, as 200 mg might be too high to meet your needs.
MYTH: EXERCISE IS THE ONLY THING THAT CAN ALTER METABOLISM
FACT: While it is true that exercise stimulates metabolic rate–while you are actively exercising (and an hour or two afterwards)–a HUGE factor altering metabolic rate is AGE. After each decade, starting around age 30, our metabolic rate (how many calories our bodies need to run normally) DROPS about 5%. This means that every 10 years, just to maintain our current weight–we’ve got to each about 100-150 fewer calories a day. This is important to consider when thinking about long term weight loss and maintenance.
MYTH: THE BEST BREAKFAST TO “JUMP START” OUR DAY IS A CARBOHYDRATE MEAL
FACT: Fiber rich carbohydrates (fruits/vegetables or whole grains) are a great part of any meal, and an easy early morning choice. A meal containing some protein and fat as well can be a better choice. The protein, to boost protein contentment and muscle energy before a workout; the fat, to help keep you satiated for a longer time (slows the rate of food exiting the stomach, which is why you feel fuller). A mix of 40-50% carbohydrates; 25-30% protein, and 25-30% fat is a reasonable goal.
MYTH: NOT EATING AFTER 7 PM HELPS YOU LOSE WEIGHT FASTER
FACT: Fewer calories help you lose weight faster! It’s fine to eat a after 7, but not a giant meal - maybe 200-300 calories no closer than 2 hours before bedtime. For those of you who like a small snack within 30 minutes of hitting the sack, limit the calories to about 100. It's uncomfortable to sleep with a full stomach - and sleep can be interrupted, and digestion of food in the horizontal position is not the best...think gravity!
MYTH: BOOST YOUR ENERGY WITH A SUGAR-TREAT IN THE LATE AFTERNOON
FACT: Many of us, even with a healthy lunch feel the need for a "pick me up" in the late afternoon. When that fatigue hits, many people reach for a sugary treat, for the "quick energy". While most of us can benefit from a modest snack between lunch and dinner - think of a mixed snack with all 3 macronutrients - carbohydrate, fat, and protein. A low-fat cheese stick with a 100 calorie pack of crackers is great, or a yogurt, or even a protein bar under 200 calories. Think 150-200 calories here, to support your overall calorie plan....that's enough calories to keep you satisfied until dinner. Plus, with a late afternoon snack, you'll be less likely to overeat at dinner, as you will avoided getting overhungry from a mini-fast since lunch.
MYTH: EATING 6 SMALL MEALS A DAY IS BETTER FOR WEIGHT LOSS THAN 3 MEALS A DAY
FACT: Know yourself. Many people do just fine with 3 meals a day, and meet their calorie needs without mid-meal snacking. Your blood sugar can regulate just fine this way (check with your doctor if you suspect hypoglycemia, or have other needs to eat more often). This can actually harm a weight reduction plan, if you're a "grazer", since eating more often goes along with eating more frequently. Again, for weight loss, it's the number of calories in and out that counts. Whether 3 or 6 meals a day - keep your calories balanced, with a balanced mix of carbohydrates, protein, and fats.
Comments
Excellent! Thank you, for the motivation!
Strength training wasn't even mntioned in the article. Everything I read says building muscle helps burn more calories.
Deb- I think this is more about speeding up your metabolism, not burning calories.
I find that eating more often is always helpful to keeping my metabolism up, instead of gorging on one giant meal.
I eat atleast 2000 calories lesser than my twenties, still hard for me lose weight.
Great page and source of information. I love being able to forward it to my sis-in-law so we can discuss various diet topics.
What was the calculation for how many calories you should eat a day?
Yes, 500 calories less per day equals one pound loss per week, 100 less equals one pound loss per month, but what was the initial equation for calorie requirements per pound?
I have a question about the morning workout and increased metabolism myth. I understand its better to work out when you can then to not work out at all but the experts never answer the very specific question-Does exercising in the morning give an added bump in metabolism that carries thoughout the day as opposed to exercising in the evening and then heading to bed when your metabolism slows. I am just curious if it is true or not.
Carol,
One pound of fat = approx 3500 calories. Hope that helps.
And Fran you can calculate your RMR which means resting metabolic rate (amount of calories you burn just being sedentary at http://www.sharpweblabs.com/shop/metabolism.htm. It's a very basic calculator, but it gives a good idea of what your daily caloric intake should be without taking into consideration exercise (and of course body composition). If you work out, you may want to add 400 to 500 calories onto what it calculates your RMR to be. (the amount of calories you add of course depends on the intesity and amount you on average burn during your workout). To lose a pound per week, just consume your RMR number and work out.
Hey guys good job keep up the good work.
I have a question regarding your statement. "A meal containing some protein and fat as well can be a better choice"
What is you take on the nutritional programs that emphasis proper food combining, which deals with proper Ph and Acid/Alkaline food groups. Their claim it that you should not be combining proteins and carbrohydrates in the same meal? Also what do you think is the best water to drink - Distilled or something with minerals in it? Thanks for your advise
WE HAVE BEEN MISLEAD. Health and fitness does not have to be so complicated. By doing so, they garner more attention and direct ours to the 'commercial' aspect of our 'health' and 'fitness'. Pills, powders, drinks, gadgets, gimmicks, advice, ect. ITS A SHAM. We have been reduced to a society of credit card junkies. Even with regard to our 'health' and 'fitness'. People were in much better shape 50 years ago. Long before most of these products and services were on the market. So please take the advice of someone who has nothing to gain. I was born premature. Sick and weak until my late teens. I was on one prescription drug after another. Finally, I gave up ALL DRUGS including asperin. I started eating semi-helthy and adopted a daily workout routine. That was many years ago. Now, I'm healthy, strong, flexible, quick, and coordinated. I walk through illness and injury like nobody's business. No drugs. No supplements. No gimmicks. I do have a home gym but thats about it. Please give it some thought. I speak the truth
Isn't it funny when someone tries to help out with the battle of the bulge there are as many positive answers to you as there are negative. Negative attitudes always give negative results. Perhaps you should pass this on to the nay sayers!
Great. It is good that these myths are exposed.
Thank you for that.
I simply think that JD is angry at "it's" past, good for you for turning it around, however this is a post for positive thinkers. There is no "sham" being spoken here. The simplicity of good advice is comforting for those who search for it and a great reminder to keep on track for those like me who need it!
Love, Health and Peace everyone! :)
p.s. People 50 years ago didn't have modern conveniences and had to run their butts off to get anything done... and calories were a plenty. They also died younger...
I started eating healthy and working out 4 times a week about 4 years ago. I lost 40 pounds and kept it off. I am now 41, slimmer than I was in my 20's, more flexible, get sick less and am happier overall.
I also work out at night (3 nights a week after 7pm), eat 3 meals a day and eat all the carbs I want.
I find my metabolism is better now than in my 20's so I am not sure I agree with all of the above, but I am proof that exercise and a solid eating habit work. Fitness is a lifestyle choice, not a diet.
Louise,
Hereâs the answer to your question about whether or not exercise is better in the am or pm.
Of course, doing it is better than not doing it - That aside, there is a slight metabolic advantage to working out at 4pm in the afternoon - when body temperature peaks. You will burn slightly more at 4:00pm then you would at 6:00am or 7:00pm
The difference isn't negligible, but it isn't all that significant either. (Perhaps an additional 25-75 calories depending on how hard you're working out)
Does it all add up? Absolutely.
Probably the worst mistake one can make is working out on an empty stomach in the am - as your body will break down lean tissue (ie: muscle) to fuel the workout. Net result: a drop in your metabolism.
One thing we should ALL be doing is weight-lifting. No, you won't bulk up. Yes, it'll increase your metabolism slightly, but significantly.
I am from India ie. south part of India. If smoking habit is there, whether the loss of weight affects.
Diet sodas can slow down your metabolism, is that true? Diet soda can dissolve a piece a metal in one week. Diet soda can cause memory loss, slurred speech, anger and rage, joint soreness, aches, pains, anxiety, depression, headaches. There is chemical in diet soda that turns into famaldahide and poison the body.
Diet sodas can slow down your metabolism, is that true? Diet soda can dissolve a piece a metal in one week. Diet soda can cause memory loss, slurred speech, anger and rage, joint soreness, aches, pains, anxiety, depression, headaches. There is chemical in diet soda that turns into famaldahide and poison the body.
If I am wanting to loose weight by modifying my diet and with an hour of aerobics/strength/stretch daily, will I slow my metabolism if I only consume calories to maintain my resting metabolic rate?
This surely is a good one.I see you have it all-it is about a regulated body all years round.Remember this even when earning more than you used to and able to buy whatever is available in the market.
Great article,it confirms what I already believe. Not only did I lose all the weight I wanted to but I have kept it off with eating right and exercising. I feel great, better than I had in years!
A Diet soda is better than sugar soda if you must have soda. But it is essentially a can of chemicals with no food value, so water is a better choice. Side effects mentioned are mostly myth, but there does seem to be a link to esophageal cancer.
Well, all these findings are known since I am reading a lot about fitness and all of these but you made clearer some points....
Thaaaaaaaaaaaaaaanx!!!!
Well....myths definitely right. Eating and exercising is all about your own control.Listen to your body.Have a will power and never lose it.
Hey this sounds great, I think everybody should start excericising without giving any reason or expecting any more suggestions.
I own a small business and my schedule is about 70 hours a week so I need a program that will accommodate my lifestyle. I am working with a nutritionist who has me eating 5 small meals a day. That is without the benifit of exercise to speed up my metabolism, I have lost 8 pounds the first week. What ever works is what you should do! Keep the good habits and change the bad...
I've been working out now for 9 1/2 years. I now do something every sincle day. Have actually gained 40 pounds. The only way to lose weight is to be careful what you put in your mouth.
she says to calculate your calorie intake: multiply your weight by 12-13, then subtract 500 if you're trying to lose. that is too low!i weigh 127(127x13=1651-500=1151)am i confused at what she is saying?
I am 51 yrs.old and according to my dr., have the cholesterol and body of a twenty year old.I have never been on a diet, never watched my fat, calories or carb intake.BUT, I have been enrolled in a gym for 10 yrs. and I work out 3 x's a week, with 30 mins.of cardio and weight-bearing excercises for about 1 1/2 hrs. I am never sick and get up everyday at 4:15am and I am a pre-school teacher that works with 10 very active 4 yr. olds ea/ day.
MY advice, eat healthy and don't sit! It's not that hard to figure out.Walk,jog,jumprope or ride a bike.ANYTHING that keeps you moving. When you eat,eat only when your stomach tells you it's hungry and don't treat every meal like its Thanksgiving.
That's all.Its thatsimple.And you CAN doit.
To rev your metabolism and makeit even easier,pick up a set of 8-10 lb. weights atTarget,and try some exercises you can find online for each of your muscle groups. You don't have to kill yourself doing it either.2 sets of 12 on tris/bis,chest/back,hamstrings/quads,shoulders.
Try it!
THIS ADVISE IS ALL WRONG!!!!!!!!!!!!! how can it be a myth that exercise before breakfast speeds up the metabolism...if your body is in starvation mode...and then you exercise, your body has no choice but to burn the fat which is stored. this followed by plenty of water and correct healthy eating with without a doubt melt fat and speed up the metabolism.
i know this because i have been doing it for the past few weeks and dropped 2 dress sizes.
i think that ivillage just wanted something to write about...drop this info immediatley.
p.s, i am friends with a woman who is not also a university lecturer in sports science but she won the MIss Universe in fitness 3 times and she would tell you the exact same thing...whoever wrote these "myths" is uneducated.
All the myth busters sound good to me -- except for the "gravity" thing about eating before bed time. Food digests fine and is propelled in the "right" direction -- even if you stand on your head.
Interesting advice. Thank you! But there are so many spelling mistakes...
They are a very nice advices. thank you we need them
I never had too many problems with weight when younger. I am now 76, have put on weight. I am fairly active taking care of a 2 story home of 4,000 sq.ft. plus I now do light gardening, but the weight I've put one seems to love my body. I am married to a slim man and going to JennyCraig is not for us as I prepare meal for both of us. Do you think Is my age the reason why it's so difficult to lose the weight?
I never had too many problems with weight when younger. I am now 76, have put on weight. I am fairly active taking care of a 2 story home of 4,000 sq.ft. plus I now do light gardening, but the weight I've put one seems to love my body. I am married to a slim man and going to JennyCraig is not for us as I prepare meal for both of us. Do you think Is my age the reason why it's so difficult to lose the weight?
I juuuuuuust asked the doctor I work for about the exercising in the morning therory--not because I knew it was a myth, but because three times b4 I have had to lose a good chunk of weight I ran & did strength training & the weight just fell off. I have now been working out doing the same workout as before BUT intensified due to being ten years older-- two months AAAAND ZIP-NADA-NUTIIING! Suspected it was because THIS time I have been working out in the afternoon-- asked Doc & he says "yep there's definately a difference due to when your body processes fats vs. when it processes protiens" afternoons & nighttime is when you process prot.s-- so that means that you wake up and have less protiens to metabolize and the body is geared up to go into fat burning, then your routine only adds oomph to THAT process and you seriously drop the fat. Magic? Pretty much if you've ever applied it, I can personally attest to it happening to me with less cravings too. Peace & good health to you!
Forgot to mention previously that I also asked the exercise physiologist that works with us--I'm a medical massage therapist in a large physical rehabilitation clinic so lots of opinions can be gathered from our staff--- she agreed with Doc 100% and she is also someone who has had two kids aaand a weight problem at times and works out 6 days a week to keep the weight problem at bay-- four of those days she insists on morning workouts of about 60% cardio and 40% strength training that focuses on doing the motions correctly rather than quickly.
this is more than i usually eat
I agree that one should exercise at a time when it works best for oneself but working out in the morning will keep your metabolism up and activate your sympathetic nervous system t/f keeping you more alert and energetic throughout the day. As opposed to say, exercising in the late evening when close to bedtime...where it will keep you awake t/f affects your sleeping regime. Sleep is an important factor of regulating your metabolism.
Used to walk AFTER lunch, lost 1 pound in a month. Started walking BEFORE eating lunch but a couple of hours after breakfast, lost 16 pounds in a couple of months!!
6 small meals:
Yes, it is true...for some people, 3 meals a day works perfectly fine. However, eating 6 small meals keeps the metabolism going. I wouldn't consider it "grazing" as stated in the article. It is all about portion control. The idea behind 6 small meals is that one will feel satiated throughout the day and therefore we will not tend to overeat when it is time to eat. Think about it this way... by eating 6 small meals/day, our body knows that it will be receiving food or "energy" consistently and regularly... therefore, the body will readily expend the energy it does receive. This in turn, will increase our metabolic reactions in our body(increase metabolism). This is an evolutionary standpoint---our body will store fat if it detects that they may be a possible scarcity of food or "energy". That is one of the main reasons fasting diets do not work! Pure survival instinct--amazing.
Our body is just so magnificient!
Ive been working out and eating right for a whole year 1/2 now and lost 100+lbs. Whatever works for you just keep doing it. I've worked out in the morning or afternoon when I've had the time. I will try working out more in the morning as I have 50 more pounds to lose to see if that works for me. It's a different life style and I have much more confidence because of it. I believe in my self and so should everyone else just trying to be healthier and happier. Good luck to everyone just trying!
I always eat after 7pm because before I get home from the office its about 7 or 8pm so I eat and go to bed immediately.HOW CAN i HELP MYSELF?
CHANGE THE WAY MOST OF US TAKE OUR MEALS, MY FRIEND. HAVE YOUR BIGGEST MEAL AT BREAKFAST, LUNCH AT NOON AS USUAL,AND HAVE YOUR SMALLEST MEAL AT 7 OR 8P.M. THAT WAY YOU WILL HAVE ALL DAY TO DIGEST AND BURN OFF THE BIG MORNING MEAL AND YOU WILL FIND IT PLEASANT TO HAVE THE SMALLEST MEAL AT NIGHT A COUPLE OF HOURS BEFORE YOU PROBABLY GET TO BED. I THINK ALL OF US COULD BENEFIT BY USING THIS REVERSED METHOD OF TAKING OUR MEALS.
CHANGE THE WAY MOST OF US TAKE OUR MEALS, MY FRIEND. HAVE YOUR BIGGEST MEAL AT BREAKFAST, LUNCH AT NOON AS USUAL,AND HAVE YOUR SMALLEST MEAL AT 7 OR 8P.M. THAT WAY YOU WILL HAVE ALL DAY TO DIGEST AND BURN OFF THE BIG MORNING MEAL AND YOU WILL FIND IT PLEASANT TO HAVE THE SMALLEST MEAL AT NIGHT A COUPLE OF HOURS BEFORE YOU PROBABLY GET TO BED. I THINK ALL OF US COULD BENEFIT BY USING THIS REVERSED METHOD OF TAKING OUR MEALS.
Eat breakfast like a King, lunch like a Prince and dinner like a Pauper.
i drive 10 hours a day from 348pm and i get off at 130 am. i get up at around 10:00 am but am to tired to exersize. and i need to know when to stop eating because i work so late.
AAAAAAAAABSOLUTE KUDOS TO YOU JOAN SMITH OF THESE COMMENTS!!!!!!!!!!!!! YOU ARE SIMPLY AAAAAAAMAZING AND I AM SO INCREDIBLY HAPPY FOR YOU!!!!! TRULY YOU ARE AN INSPIRATION FOR HEALTH AND FITNESS SEEKERS FROM ANY SITUATION!!! GOD BLESS AND CONTINUED SUCCESS TO YOU!!
just give me the truth
hi . .. i'm 24 yrs old .. these days i dont workout at all . . i work at home but i take good care of my diet and make sure tht i dont intake too much fats (Oil e.t.c) . . i use to have a flat stomach but now in just 4 months it has come out like a monster . . .. i'll start jogging soon . . i know it will help but just as conformation i would like to know wht exactly should i do so tht i get results as soon as possible . . .. right now i have a good, decent protien diet but i have also heard tht taking protien with out exercise converts it into fats . . . now i'm a bit confused coz i would like to maintain my muscles too with protien diet . . . .. can i get a decent advice on this . . .. . thnx and very much appreciated . .
Email - dark_hells@yahoo.com
Please view "Sweet Misery" a documentary on artifical sweetners and u will never drink another one of those again!! Also, check out "Healthy Traditions Network" for REAL FOOD ideas and seminars...Or the Weston A Price foundation.
Being weight conscious and having self control at the elbow level is definately important.
Too many BIG people to care for in the hospitals these days...America's FAT is going to cost us all...Not to mention the nurses backs when it comes time to move people.
We have food manufacturers of the "convenient" foods (high in carbs and BAD FATS),then to top it off, let's NUKE our food we put in our bodies and call it all "GOOD NUTRITION" ... HA.
WAKE UP AMERICA...AND GOD BLESS THE USA
these diet talks & exercing plus being
consious of oneself is indeed amazing.
keep up the good work folks
Oh Balderdash...my husband has lost his weight, without much effort I might add. I, on the other hand, am like that woman on the commercial who does everything her husband does. She asks if he is trying to weigh zero while she only loses weight in her boobs (mostly fat). And everything they tell you one day...the next day is "Oh, we're sorry, we were wrong." For example, artificial sweeteners. People look at and treat heavy people differently. We are prejudged. It's not like I'm not trying. I lost 50 pounds after my son was born. That was eating just salads. That didn't last. Maybe I should just eat grass. Sigh!
Thanks for the suggestions.
I have also founf that drinking ginger root tea and taking cinnamon pills helps me on my diet.
Don't forget to eat enough - it's common for women to restrict their calories too low when trying to lose weight. Not eating sends your body into "reservation" mode - your metabolism slows down to conserve energy. Also, eat healthy fats - olive oil, avocado, salmon & other "fatty" fish, nuts...these fats help you lose fat, as oxy-moronish as that might seem. Finally, eat protein! Protein keeps you full and actually takes more calories to digest (so the net effect is fewer calories in the food). Keep healthy - and above all, don't hate your body. More of us than not will end up looking back some day and wishing we appreciated the shape/appearance we had "back then". So, be proactive now and appreciate yourself.
