5 metabolic myths to stop believing in

Metabolism can be slow and fast, and it can also be dispersed if you often eat and play sports. Is it really? We understand what metabolism is, why we need energy, and also talk about what myths related to metabolism, it's time to forget. Helps us in this Larisa Bavykina, an endocrinologist-geneticist, an expert of the biomedical holding Atlas.

Many people mistakenly believe that we can influence the metabolic rate and thereby control our weight. In general, metabolism is the process by which the body turns food and drinks into energy.

More specifically, metabolism is a complex of biochemical reactions: catabolism (decay or destruction processes) and anabolism (synthesis and accumulation processes). The balance of these processes is called metabolism. It is thanks to the metabolism that we live, breathe and think, and in our body blood circulates, food is digested, all the necessary hormones are produced.

The energy that comes from food and drink is used in three main ways.

  • The first is the main metabolism.

    It accounts for about 50-70% of energy. The main exchange is what the body needs for basic actions. That is, even when you are at rest, the body needs energy for all of its "hidden" functions, such as breathing, blood circulation, regulating hormone levels, building new cells.

  • About 10% of the calories earned is spent on digesting food.
  • The last method, the most variable, can require from 10 to 40% of energy.

    It's about physical activity. So, the average office worker needs about 2,500 calories, and swimmer Michael Phelps needs 12,000.

5 metabolic myths to stop believing in

Photo: shutterstock. com

So, now we will analyze the main myths.

Metabolism in different people can vary significantly.

It depends on the composition of the body (muscles require more energy), gender (men usually need more calories than women) or age (with age, the basal metabolic rate decreases). Genetics also affects metabolism, how strong this influence is, scientists do not yet know. Genetics clearly plays a role in the ability to build muscle (and this affects metabolism).

Metabolism is often accused of weight gain and difficulty in losing weight, but most of the metabolism is aimed at maintaining our vital functions, and not at controlling weight. Not more than 5% of cases of overweight are associated with diseases of the endocrine system, still maintaining weight, increasing or decreasing it are complex processes that are influenced by many factors, such as genetics, diet, physical activity, sleep, stress and hormones.

But the scientific community agrees: you gain weight when you consume more calories than you burn. To lose weight, you need to create an energy deficit.

5 metabolic myths to stop believing in

Photo: shutterstock. com

Often advised to lose weight drink water because it helps to disperse the metabolism. There is a study according to which

500 milliliters

of water can increase the basic energy consumption quite a bit.

5 metabolic myths to stop believing in

Photo: shutterstock. com

In many dietary programs You can meet a recommendation to eat every three hours. Allegedly, this helps to control weight and speeds up metabolism. From a psychological point of view, this approach is based on the fact that eating every three hours helps not to feel nutritional restrictions - you know exactly when you will eat. In addition, you will not feel hungry at all.

About 10% of the metabolism is spent on digesting food. It would seem that if you eat more often, then you increase the energy consumption for digesting this food. But in fact, there is no evidence that this significantly affects the metabolism.

5 metabolic myths to stop believing in

Photo: shutterstock. com

Products such as green tea, coffee or hot chili peppers can slightly and for a short time affect the metabolic rate.

However, this is not enough to change your weight.

Regarding special supplements, Mayo Clinic experts urge not to use dietary supplements and vitamins for burning calories and weight loss. Most often, such supplements do not have proven effectiveness, and some of them can cause unwanted or even dangerous side effects. It is important to remember that supplements are not controlled as medications, therefore it is impossible to say how effective and safe they are.

5 metabolic myths to stop believing in

Photo: shutterstock.

com

On the one hand, a good night's sleep does not positively affect your metabolism, but another - without proper sleep, you can gain weight. First, people who sleep poorly tend to consume more calories than they need (perhaps to cope with a feeling of fatigue). Secondly,

studies

confirm: lack of sleep can negatively affect leptin and ghrelin - hormones that control weight (they affect hunger and satiety).

Some studies show that lack of sleep and poor sleep quality correlate with diabetes, metabolic syndrome, increased appetite and obesity. As for sleeping in a cold room, there is evidence that this can reduce the likelihood of metabolic problems in the future.

5 metabolic myths to stop believing in

Photo: shutterstock. com

Unfortunately, this not a myth. Age does affect metabolic rate. As a person grows up, energy costs

decrease

. And the older a person becomes, the less he goes in for sports and generally supports physical activity.

In this regard, the amount of muscle mass may decrease.

WHO_202>

advises people over 65 to engage in physical activity for a total of 150 minutes per week. This will help maintain good health.

5 metabolic myths to stop believing in

Photo: shutterstock. com

.

Search

Related Articles