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Facts and Myths About Metabolism
Perhaps, every fitness trainer and food coach could confirm that they have heard the phrase “I can not lose weight due to my slow metabolism” stressed by their clients at least once. Every weight correction specialist deals with statements concerning individual cases’ anabolism (calorie storage) and catabolism (calorie burning) processes.
Metabolism or substance exchange is a biological process that refers to energy storage and releases to keep physical activities and standard body weight index. Therefore, many people consider metabolism equal to weight loss achievements.
Different food bloggers and nutritionists provide their theories about optimal metabolism rates for each gender and age category and ways to speed up the calorie-burning process.
However, metabolism facts and myths should be split to resolve overweight or underweighting consequences. Indeed, dietary habits are hardly a direct response to fast metabolism reactions. The individually built workout program, including yoga, aerobic, and massage therapies, is a great trigger to improve metabolism.
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Myths about metabolism and weight loss
People talking about metabolism processes use myths and fiction about stimulative factors for substance exchange. We have prepared the most popular inquiries about metabolism activation triggers and try to clarify them to assist fitness trainers and food coaches in building weight loss programs.
Overweight persons have a slow metabolism
The most frequent statement is that overweight persons have a slow metabolism. Due to that statement, many clients of fitness clubs and food coaching communities refuse to participate in education and training sessions. People with fast and slow metabolism do not exist. Indeed, people have an imbalance between anabolism and catabolism processes due to hormonal, genetic, physical and mental factors.
In practice, metabolism divides into two subcategories which break the most popular myths about nutrition flows:
- anabolism is a process in which we store the daily calories intaken in the forms of smaller elements to build the required energy structure for physical activities;
- catabolism is a process when we use the stored calories for our everyday purposes, including workout actions, working or education measures, and sleeping.
So, the genuine meaning of the metabolism’s nature could be recited: “Overweight people’s anabolism portion prevails catabolism”. In other words, people with abnormal weight rates eat more foods than they need for everyday activities.
Frequent eating sessions speed up metabolism
Some people believe meal plans should be scheduled five or six times daily. More precisely, you may have three main meal intakes and two or three snack periods. However, any fitness trainer or food coach could agree that the core problem is not periodicities for meal sessions, and they should deal with metabolism rates.
In fact, this myth is true if your meal portions are controlled and given the standard daily rate acceptable for a particular gender. So, you may eat a few times a day and use small meal sizes to achieve the balanced anabolism and catabolism processes.
Water is a solution to losing weight
This myth emphasizes that water slows down appetite and facilitates catabolism activities. According to clinical research, distilled fresh water, not carbonated and without sugar, is essential to remove harmful or toxic components from organisms. This nutrition theory about water benefits acknowledges the studies of the Japanese scientist and Nobel laureate – Yoshinori Ohsumi – about the interval hunger therapy advantages for the human organism. Therefore, a human organism requires a constant water consumption of 2 litres per day and this rate could be higher during the hunger cure sessions.
Otherwise, the exceeded water intake leads to adverse results like weight increase and undesirable changes in the face, wrist, and foot sizes.
The truth about human metabolism
Despite metabolism-related myths, there are facts about regulated appetite and weight parameters formed by optimal rates. The actual arguments about the metabolism correction methods represent several crucial points:
- age-related changes in the human body;
- well-organized meal schedule;
- dietary formulas with foods stimulating metabolism;
- physical exercises for weight loss and substance exchange improvements.
Age slows down metabolism
Ageing is a natural process that changes hormone release for males and females. For instance, female menopause is always accompanied by modifications of the harmonic background and disabilities to lose weight quickly. Therefore, reduced estrogens or testosterone provokes slowed calorie burning and physical activity.
Older people over 60 need specific dietary programs and complex physical exercises that stimulate energy discharge and strengthen physiological abilities to prevent particular health problems.
Time does matter when burning calories
Some experts assume calories are burned at night or catabolism is improved if you plan to increase calorie intake in the evening meal session. According to medical research, these metabolism theories qualify as semi-myths.
Fat weight is reduced if you have a permanent day-and-night schedule. If you fall asleep in time and your night resting period lasts 8 hours, your clients reduce stress and consume fewer calories. Otherwise, your client will start to gain weight.
Metabolism boosters speed up weight loss stimulation
Food bloggers and nutritionists identify coffee, green tea, chilli pepper, concentrated lemon juice, and dietary supplements as mediums for improved metabolism and weight loss stimulation. In practice, your clients could observe positive results from the increased consumption of the above-listed products.
At the same time, some food coaches recommend diversifying the individual eating philosophy with carb-backloading diets which positively affect the anabolism and catabolism balance. For instance, keto diet followers insist that a dinner meal should consist of the vast majority of carbonates and calories. It is an excellent idea to keep the metabolism rates stable and without drastic omissions.
However, the actual benefits of some metabolism boosters have another explanation:
- Coffee. Caffeine protects coffee lovers from many dangerous and chronic diseases. However, this product consumption should be controlled and not exceed 1 to 3 cups of espresso per day;
- Chilli pepper. This fresh hot pepper has components that break down fat cells and speed up catabolism. However, the outcomes are advantageous for the short-term period of consumption;
- Green tea. The right ingredients restrict appetite and make anabolism and catabolism processes interact.
- Lemon juice. The citrus acid could wake up digestion organs and adjust catabolism activities;
Dietary supplements. This metabolism stimulator requires the maximum attention and conclusions of professional diabetologists, fitness masters and food coaches regarding the nutritional facts of those supplements related to the clients’ health state.
Sports improve metabolism
Physical exercises could regulate metabolism. A well-built workout plan with comprehensive dietary assessment is a background for healthy organism functions and flat muscle-and-fat rates.
Fitness activities could adjust deteriorated catabolism and burn extra calories via gym actions, biking, riding, and other active exercises. The other metabolism facts refer to applying massage therapy to stimulate particular muscle parts and areas on the human skin responsible for digestion functions.
Yoga and pilates philosophy also improve nutrition exchange and create a harmonious atmosphere for physical, mental, and spiritual development.
Our FitWell team is pleased to share knowledge and products to clarify the metabolism aspects. Discover numerous facts about metabolism adjustment factors and facilitate your clients to build a weight loss strategy safe for their health.
Age, gender, and in-birth physical features detect calorie storage flows and their effective burning.
The prohibition of eating after 6 pm for stable metabolism is a fake. Indeed, people need to schedule the last meal session for 3 to 4 hours before they go to bed.
The metabolism peak is in the early 20s for both genders. After your 30s, you may discover a gradual decrease in anabolism and catabolism rates. However, active lifestyles could keep metabolism rates stable and effective.
- Increase the amount of protein in your diet
- Drink more water
- Do workouts
- Reduce the time you spend in a seated position
- Healthy sleep