Myth or Reality?
Whether you’re looking to maintain your weight, lose a significant amount or drop those pesky last five, every woman seems to be in search of the holy grail: a metabolism that will zap fat before it goes anywhere near thighs or waistline. But in order to achieve it, you have to understand it. Read on to find the truth.
Fiction: It's All Genetics and Luck
There may be more to this than you think. “You have to understand a little bit about metabolism. In very simple terms, it’s the number of calories you burn each day,” says board-certified physician and nutrition specialist Dr. Melina Jampolis, mother and author of The Calendar Diet. She breaks it down like this. Metabolism is made up of three main components: 1) Resting metabolic rate (RMR), which makes up 65 to 70 percent of total metabolism; 2) Physical activity, which makes up 20 to 25 percent; and 3) Thermic effect of food, which is the calories you burn during digestion, making up 10 percent. Since you can control pieces of the metabolic puzzle, you can label that "skinny-girls-have-all-the-luck" thing a myth.
Fact: Eating Small Meals Often Speeds Metabolism
Although overall calorie intake is most important, it may be beneficial to munch more often. “Eating regular meals rather than one large meal, or frequent meals on an irregular schedule, can help optimize metabolism, especially the hormones involved like insulin,” says Jampolis. “But be careful. Eating too many small meals can cause you to over-consume calories, offsetting any metabolic benefit.” She suggests eating three meals and one or two snacks each day to keep metabolism primed and calories under control.
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Fact: Eating Breakfast Helps
Forgetting your breakfast every now and then won't hut. But don't make a habit of it. “It will affect how your body functions throughout that day,” says Samantha Heller, a registered dietitian. “Studies indicate that eating breakfast may increase resting metabolism by 10 percent, and reduce the risk of obesity and diabetes," she adds. What you eat matters too. Heller suggests “whole-grain cereal, chopped nuts and fruit, whole-wheat toast and peanut butter, or fat-free yogurt and a handful of granola.”
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Fact: Caffeine, Green Tea and Dark Chocolate Boost Metabolism
“Having a cup of coffee in the morning, sipping on green tea throughout the day and adding a little spice to recipes may help slightly, and every little bit adds up,” Jampolis says. “But in the case of chocolate, the effect is far less than the calories from chocolate, so consider dark chocolate a healthful treat in moderation, not a metabolism booster.”
Heller is quick to add that the effects of these foods are extremely short-lived, however. “At this point, we do not have the science to suggest that consuming these foods in normal portions will affect weight loss or weight gain.”
Fact: Crash Diets Will Damage Your Metabolism
If you cut calories to lose significant weight in a matter of days, your metabolism will take an immediate hit due to “a drop in thyroid hormone from the stress of crash dieting,” Jampolis says. But the negative effects don’t stop there. Your muscle begins to hit the wayside, too—the muscle that’s been boosting your metabolism from the start. “The old saying ‘slow and steady wins the race’ is really your best bet when it comes to permanent weight loss," says Jampolis. "Aim for one or two pounds a week with regular exercise to maintain metabolism as much as possible.” If you want to drop a few pounds before your niece’s wedding at the end of August, plan ahead!
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Fiction: The Damage Is Done
So, you crash dieted before you knew just how bad it could be for your body. Does that mean you’re doomed to a slow metabolism and inevitable weight gain? Don’t fret, Jampolis insists. You can overcome those past bad habits. “While we don’t fully understand the metabolic changes associated with crash dieting and yo-yo dieting, eating a nutrient-dense diet with adequate amounts of lean protein and exercising regularly, including strength training, can reverse much of the damage associated with poor eating habits,” she says.
Fiction: Never Eat After 7 p.m.
“The ‘never eat after 7 p.m.’ rule stems from, in my experience, people who get home in the evening, eat dinner and keep eating until bedtime,” she says. “It is easy to consume hundreds of extra calories with after-dinner snacking—you don't sit in front of the TV munching on broccoli!—but if you can’t get to dinner until 8 p.m., don’t skip it. Eat a light meal.”
Fact: Workouts Boost Metabolism
Will revving your speed on the treadmill also rev your metabolism? In a word, yes. But you have to step it up. “The effect is only really significant after an intense workout,” Jampolis says. Not sure you’re exactly marathon-ready? No problem. You can still boost your metabolism through exercise. “If you are really out of shape and don’t feel comfortable pushing yourself that hard yet, try interval training—which could look like a routine alternating mini-sprints with a more moderate pace of walking—to boost metabolism and improve fitness. This is also a super-time-efficient way to work out for busy moms!”
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Fiction: Eat Mostly Protein
Protein is great, but you need a balance. “Eating too much of any food—whether it is carbohydrates, protein or fat—can lead to weight gain,” Heller says. “Combining healthy protein with whole-grain carbohydrates and healthy fats for meals and snacks is a good way to help manage weight, satiety, blood sugars and energy.”
Jampolis says that while protein does amp up metabolism a bit, the effect can easily be offset by the amount of calories in protein-rich foods. With that in mind, “try to consume about 25 percent of your calories from lean protein like skinless poultry, fish, low-fat dairy, beans and eggs,” she says. “Nuts and seeds are good, too, but they’re higher in fat so watch your portions. Spread protein evenly throughout the day for optimal metabolic benefits.”
Fact: Metabolism Slows as You Age
Another one of aging’s “gifts,” a slower metabolism, is unfortunately a reality for older women. But you can help combat genetics with good health practices. “Slower metabolism is mainly due to changes in body composition, like a decrease in muscle and increase in fat, so regular exercise including strength training can really help,” says Jampolis. “Another factor is change in the sex hormones, estrogen and testosterone, so if you are really struggling with weight, you might consider seeing an expert in hormone-replacement therapy.”
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