A common question I get asked is if there is any magical pill or way to speed up our metabolism. Metabolism is the process that converts our intake (food and drink) into energy. A common complaint of weight loss struggles is that we feel our metabolism is too slow and it’s taking too long or too much effort to lose weight. Hence, we then look for that magical pill or way to speed things up for us! I came across a good article from the Academy of Nutrition and Dietetics about some of the myths and facts about metabolism and I thought I’d highlight them for you here. You can read the whole article here: http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/metabolism-myths-and-facts.
*Can our metabolism change?: our metabolism can change and does change! Age is a big factor as well as muscle mass. As we age, our metabolism gets slower so we have to adjust our habits and choices to correspond with this decline. In addition, muscle burns more calories than fat, so those with a leaner muscle mass have a higher metabolism. Adding some strengthening activities to your weekly activity routine will help build and maintain that lean muscle mass, thus keeping your metabolism going!
*Are there any foods that will speed up our metabolism: no, there are no magical foods that speed up metabolism. Portion control and following a balanced diet are ideal, as well as eating several small meals and snacks a day versus one or two big meals.
*Should I stop eating after 7pm?: The extra calories eaten at night by mindless snacking are the cause of weight gain, not the timing. It is better to eat more of your intake in the beginning and middle of your day to ensure you burn those calories off, but it is ok to have a bedtime snack and actually a good idea to help keep your blood sugars stable through the night. Now making a healthy choice and watching how much you eat matters, not necessarily the timing!
*Will a fad diet jumpstart my weight loss?: Following a restrictive diet that eliminates major food groups and restricts calories to an extreme is not helpful! In order to lose weight you need to create a negative energy balance (burn more than you are taking in), but restricting your calories too much (less than 1000-1200 cal/day) will put your body into starvation mode and make weight loss more challenging. Portion control, balanced, healthy eating are truly key to success long term!
-Kelsey