Most people believe their metabolism to be one of the most screwable parts of their body (yeah yeah, vagina butthole haha, grow up). They believe that all their fitness failures and shortcomings are due to messing up and “slowing down” their metabolism and success is solely determined by having a “good” metabolism.
And in this deceptive world of health and fitness, nothing is more misunderstood than your own metabolism. It’s a trendy word no doubt, but so-called “fitness gurus” and marketers are throwing metabolism around way too much nowadays with absolutely no meaning or substance.
In reality, most of what you believe about your metabolism is a myth, such as…
Eating 6 meals per day will help stoke the metabolic fire
The theory behind this commonly used phrase is that if you eat 6 small meals per day, your metabolism will never slow down since you’re constantly supplying your “metabolic flame” with more fuel and you’ll be able to burn more fat throughout the day.
And this sounds incredibly sexy on paper, but it’s just that, a sexy sounding theory. It’s also a great marketing tool to help companies sell more food.
From a body composition standpoint, there is no difference between eating 6 smaller meals as opposed to 1-3 bigger meals.
The most important thing to do is to watch your total caloric intake for the day. There’s nothing inherently wrong with eating 6 times per day, but there are no real benefits to it either.
Find the best meal frequency for your lifestyle.
Fasting will slow your metabolism down to a crawl
Continuing from my first point, fasting will not slow down your metabolism unless you take it to the extreme and do something crazy like fast for 1 week straight.
If you skip breakfast everyday and don’t eat until 2pm, you’re going to be just fine. Calm down. You could even go up to 72 hours without food as this study states and not damage your metabolism (I don’t recommend this, I’m simply trying to make a point that fasting won’t hurt you).
For a more realistic approach, you could do a Eat Stop Eat style fast 1-2x per week (read my review here).
Your metabolism slows down as you age
Yes, your metabolism does slow down as you age, but the amount is minuscule and the only reason it does slow down is because you tend to lose a tiny bit of muscle mass as you age.
For example, a 60 year old man is never going to have as much muscle mass as a 25 year old man even if they follow the exact same workout and diet plans.
Older people also tend to carry more fat. So the best thing you can do to protect your metabolism as you age is to build a lean and muscular body and maintain it for the rest of your life.
So yes in this case, the saying “If you don’t use it, you lose it” really is true.
Don’t use your age as an excuse to let yourself go. There’s no reason why you can’t be old and still look fucking incredible. As long as you continue to lift weights and eat right, your metabolism will be just fine.
Eating [insert magical food here] will boost your metabolism and burn fat
Okay people, it’s time to put on your common sense hats. If losing weight was simply a matter of eating “magical” foods like chili peppers, cinnamon, green tea, and unicorn blood then nobody would be fat.
It boggles my mind the amount of people who believe that eating specific foods is the secret behind weight loss.
Yes, there are studies showing foods like green tea and hot peppers increase your metabolic rate, but the amount is so ridiculously fucking little that eating these foods will never produce any noticeable results.
I’ve never heard of anyone who has successfully lost weight because they ate more chili peppers or drank more green tea. It’s absolute nonsense. There’s nothing wrong with eating these foods, but please don’t eat them for the sole sake of trying to lose weight.
Doing intense workouts (like intervals) boosts your metabolism and burns more calories after the workout
A lot of people these days are doing workouts that are focused around EPOC (excess post-exercise oxygen consumption) or the calories burned after the workout. Some workouts claim that it’s able to significantly boost your metabolism up to the point that you’ll be burning more calories post-workout than the actual workout itself.
And while this sounds great, the calories you burn post-workout aren’t as significant as you think.
In fact, a 2006 study done on EPOC concluded that the majority of calories burned when exercising are burned during the actual exercise itself. Things like high intensity interval training can boost EPOC a tiny bit more than traditional running, but the amount is nothing significant. This is why people are able to get results with slow, steady-state cardio – because the majority of the calories are burned during exercise.
Quick note: Here is a smart cardio routine that really goes in-depth on how to use cardio to get as lean as you desire.
Gaining muscle will shoot your metabolism though the roof
Muscle tissue is more metabolically active than fat tissue but the extra calories it takes to maintain muscle mass is nothing to write home about. For whatever reason, the media loves to say that gaining one pound of muscle will boost your metabolism by an extra 10-15 calories, with some going as high as 50 calories.
So if you gained an 20 pounds of muscle, your metabolism could technically increase by up to 1000 calories, meaning you would get to eat 1000 extra calories per day just to maintain your weight. Sounds awesome right?
Well… the truth is that gaining 1 pound of muscle will only increase your metabolism by approximately 5 calories. This is why gaining muscle in hopes of increasing your metabolism and losing fat isn’t the smartest thing to do.
Gain muscle to be strong and look awesome, not to boost your metabolism and lose fat.
You can’t lose weight because you have a slow metabolism
Put bluntly, people who claim they can’t lose weight because they have a slow metabolism are simply lazy and ignorant.
These people have become so brainwashed by the media that all their failures are due having a shitty metabolism and that it’s “not their fault” that they can’t lose weight.
But in reality it is their fault.
Try not losing weight on 1000 calories per day.
People who blame their metabolism are people who don’t even bother with tracking their food intake.
These are people who say they got fat after college because they’re getting older and their metabolism isn’t what it used to be. Oh please! I’m sorry buddy, but you’re not fat because your metabolism slowed down, you’re fat because you eat like shit and stopped exercising. Too crude? Perhaps, but with obesity rates skyrocketing, now is not the time to kiss your ass.
Take action. Actually make an effort to track the amount of food going into your mouth. Get your ass to the gym and train with a purpose – lift weights and train with intensity. Do this for a few weeks, and I guarantee your metabolism will magically fix itself.
You can’t gain muscle because you have a fast metabolism
Yes skinny guys have problems too and one of the most common problems they have is that they can’t gain muscle because the believe that their metabolism is too fast.
And it’s true – some guys (especially younger ones) have faster metabolisms, but more often than not, the real reason skinny guys can’t gain muscle is simply because they’re not eating enough consistently.
Skinny guys who say that they eat a lot typically make one or more of the following mistakes:
- They don’t track calories. Most skinny guys don’t have a very big appetite and stop eating the moment they feel full. If you’re trying to gain weight and you’re simply gauging the amount of food you eat by “hunger” and “how you feel” then you’re not going to make much progress. I suggest all aspiring skinny guys to track their calories. Start by adding 500 calories to your maintenance calories and scale appropriately depending on whether your gain or lose weight.
- They eat big on occasion, meaning they’ll eat a ridiculous amount of food a couple times per week (and tell everybody they eat a ton and can’t gain weight), probably on weekends but then they’ll go right back to eating like a bird during the week. If you want to grow, you need to eat big consistently.
Some skinny guys really do have fast metabolisms, but that’s not the reason they can’t gain weight. Instead, most skinny guys lack appetite, have no idea on what it truly means to eat a lot, or don’t even make the effort track their calories.
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And if you guys could spread the word and ‘LIKE’ and share this post on Facebook, that would be awesome 🙂
Yes, I’m asking for a shameless ‘LIKE’ but it’s easy and it’ll (maybe) shut up that annoying friend you have that always complains about their metabolism.
What do you guys think? Drop a comment below with the most ridiculous metabolism myths you’ve heard.
The truth is so refreshing!
🙂
This article is wrong… Nuff said
care to explain why?
First let me apologize because I don’t have access to the article at the moment. However, I do remember that the author went completely against science and fact in more than one instance. His/her views regarding metabolism, the effects of muscle vs fat on ones metabolism and (I can’t recall at this moment) a few others. In short, there are more than a few articles out from credible authors that completely contrast what was written in this piece.
and what is “science and fact.”
Please elaborate and actually back up your claims instead of just saying I’m wrong.
The loss of muscle makes a very significant difference as we age. According to Dr. Michael Roizen (an MD) “you’ll need to eat 150 to 450 fewer calories every day every 10 years to maintain your current weight.” Hmm, that’s actually VERY significant.
So, yes, the best way to increase metabolism is by increasing muscle. Unfortunately, we experience decreased HGH, estrogen, and testosterone as we age, so it’s even MORE difficult to build the muscle. Finally, joint integrity is also compromised. So it means that although we can enjoy some degree of weight loss and muscle maintenance, it will not always be optimal nor will it be as easy as it is for a person in their 2nd, 3rd or early 4th decade. You don’t need to call these people lazy. Call them frustrated.
Sure I completely agree that muscle loss happens as you age…but not at the insane rate people think.
What I find is that most people straight just give up on lifting weights because they have this belief that building/maintaining muscle is a losing man’s game once you cross the age of 40 but that’s simply not the case.
I didn’t realize I was talking to the author. And I didn’t mean in anyway to insult you…but every point you made was wrong. And although I could easily rewrite this blog and include the relationship of insulin regarding eating larger meals, how hiit definitely does burn calories long after a workout (also resistance training), how fasting does slow your metabolism and all the other points…I won’t. I could just send you my before and after pics. Not trying to pick a fight with you or anyone… Was just disagreeing….emphatically!
I’m not insulted.
But if you’re going to say I’m wrong, you can’t just say so without backing up your claims. And before/after pics are not proof.
I am a diabetic and only eat one meal a day (lunch) and it has helped my sugars immensely! I agree with almost everything you said especially about the part where people use their “slow metabolism” as an excuse not to be able to lose weight cause I was there once! ;-)! Great article!
Thanks man!
Lol I am a female btw!! Hehe
Yes I agree. I am type 2 diabetic now after my pregnancies and I too am better off eating three small meals a day. I feel so much better the less I eat and the more active I am. Yet many people will say you need 6 meals a day. It’s rubbish. It just keeps your sugar levels elevated.
So I have been following a plan that fits your suggestions almost to a T for the past 8 months and I’ve gone from 340 at my biggest and now just under 270. I basicaly just wanted to thank and commend you for getting this information out there!
That’s amazing, Zaro.
Keep it up!
I agree with most of the article, I’m not sold on it not making any difference if you eat 6 times a day or 2 times a day. First when running 5-6 miles in the morning and strength training there’s no way my sugar will sustain used without eating several healthy small meals a day packed with protein. I Eat prior to working out, I eat after because I’m starving, Im hungry again every 2 hours. I can eat less freq when I don’t work out but I truly believe that the metabolism responds to the amount of energy you expel. However, I do like your know excuse approach.
It’s ALL up to the individual. You can’t eat 2x per day? Fine, then don’t eat 2x per day.
Wow! Thank you so much for making this Article! I’ve been going through a stage where I’ve been starving myself for anywhere up to 17+ hours (I know, it’s bad) but even when I don’t starve, I’ve noticed I’ve started losing my appetite and have started eating a lot less, but what I was mostly concerned about was when people kept saying that the less you eat, the slower your metabolism gets. After hearing that, I was worried and got trapped in this cycle of thoughts where I would think “Oh no, if I don’t eat, I’m gonna get a slow metabolism!” So I would then binge eat, and even though it was good I was eating rather than starving, all I was eating was junk. So then I would think “Oh no, I’m putting on weight! I’m gonna get fat!” So then I would starve again, and would keep going back to “Oh no, I shouldn’t starve because it will slow my metabolism.” to “Oh no, if I eat I’ll gain weight.” but reading this post has reassured me, and hopefully now I can do more research and look into it, but hopefully what you said about how if you don’t eat, your metabolism won’t slow down is true, because that would help me a lot and assist me in escaping this Mental Cycle of panic/stress. Thanks again!
Don’t get the wrong idea, you still need to eat to lose weight and be healthy, you just don’t need to eat every 2-3 hours and obsess about timing.
I have a personal question about the subject.
Now I’m currently trying to get back down to my old weight to start working out again and I have already dropped 20 pounds in fat.
But I had a couple of instances where I wouldn’t eat for a couple of days, except maybe apples or <350 calories grilled vegetables.
Does this pose any long time risks regarding being able to sustain my body fat percentage on a normal diet?
eating less than 350 cals is an incredibly stupid thing to do.
How much do you weigh now?
I agree with everything and have heard all the excuses except not being responsible for what goes in your mouth! I’m a nocturnal eater and lost 150 pounds counting calories not times of day I ate or exactly what. recently I took off 30 pounds using my same calories in calories out. Had a 400 pound friend say her body goes into “starvation mode” if she doesn’t eat at least every 2 hours. People are mislead so easy! Do what works for you but calories are very important! Thanks for the great information. I use it consistently!
I never said calories don’t matter.
I am a 15 year old boy and I was around 122 pounds and then I started eating healthier and eating less calories. About 1,300 to 1,800 calories I was eating and I had been exercising too and I torched my fat and got down to 114 pounds in just 2 or 3 weeks of it and my body looked good. I started reading everywhere that it is very bad to consume that amount of calories because I am a growing teen boy and that it will slow my metabolism down. Then I went to the cabin with my family and stopped exercising for a week and eating a little more and eating some treats and then I started gaining fat and I feel crappy about myself.Can eating few calories eat away at your muscle tissue because I want to lose some muscle on my calves but not anywhere else any advice for me?
at your age you should really not be tracking calories. Just focus on eating healthy and exercising.
At what age would it be safe to start low calorie dieting?
how tall are you?
Like 5 foot 10. Is there a way I can burn all my fat and not affect my growth?
Sorry but you’re 5’10” and 114 pounds, if anything you’re severely underweight. Even if this is your goal I don’t support this.
Heyo, I’m curious about this subject. I was on Livestrong forum today, asking about my weight loss. (Stats: Hight 172 cm, weight 72 kg, age 24)
I’ve lost 14 kg (30 pounds), and I was asking on the forum if anyone had any ideas for why the weight loss is slowing down so very significantly, and a lady said that me eating 1200-1400 cals a day, over a longer period of time had slowed down my metabolism. Now I don’t know anything much about metabolism, and reading your article it sounds like this isn’t how metabolism works. Either way feel free to enlighten me 🙂
At your weight you should be getting around 1400 per day.
Well the closer you get to your goal weight, the more weight loss slows down. This is how it ALWAYS works. Weight loss never speeds up as you get closer to your goal weight.
Thanks for the quick reply.
I more meant, if it’s accurate if the whole “eating less slows your metabolism” theory. Since I last asked I’ve had a look into scientific publications, and although I’m too lazy to look into many, so far I’ve seen articles both for and against the theory. Still confused I guess 🙂
yes there’s some truth, but not in the negative sense.
Anytime you lose weight, your metabolism technically decreases a bit.
A 200 pound person is going to be burning more calories per day than 150 pound person because the 150 pound person has less weight to carry.
About 4 years ago, it’ll be 4 years this October, I quit smoking, after 20 years of cigs, and pursued methods to loose weight. At 5’8″ I weighed 250 pounds and had used this as an excuse to not quit smoking because I didn’t want to gain more weight. I gave up most processed carbs and fatty proteins. I started to eat 6 times a day to in an effort to keep my metabolism at an even level all day. My normal diet consisted of 2 HUGE meals per day. Everything I read at the time said that was bad so I tried the smaller but more meals per day plan. For me it worked but I think it worked for a different reason.
In my effort to lose weight, I started to count calories. I quickly learned that in one meal I was consuming over 2000 calories, and doing this twice a day with possible snacks thrown in between (office environment with people selling candy for kids school or just bringing in donuts). I learned through getting a workup done by my doctor that I burned 2100 calories a day at rest. So I aimed for anywhere between 1600 to 1800 calories a day. I found it almost impossible to hit that by eating lean meats, veggies and fruits but I stayed the course and ate every 3 to 4 hours. Eating like this takes a lot of preparation. Cooking on weekends for the week. Planning and packing meals and having everything ready to go when I was ready to go to work.
Also, I used to binge eat a lot but by eating every 3 to 4 hours, I was never hungry and seldom ever thought about food until my watch alarm would go off telling me it was time to eat. The hard part for me was the evenings so I had to find things to do to occupy my mind so I wouldn’t mindlessly eat. I play guitar so I really threw myself into that. My efforts paid off. I am now down to 190 pounds. I have maintained this weight but I don’t still eat like that. I do still eat the same types of healthy foods but not 6 times a day. Plus, I do work out now, some cardio but god I hate that shit LOL.
All that to say, you have to find what will work best for you and stick to it. For me, losing weight was easy using this method because I was never hungry, plus I reduced my caloric intake and made sure the calories I got were from better choices. Plus I improved my guitar playing, added bonus, YAY!
Oh, also, I live in New Orleans and my wife and I would go out to eat a good bit. We did cut back but I would allow myself one meal a week out at a restaurant. Over time I started to find good choice meals at our favorite places so I didn’t have to give up too much. But instead of getting a loaded baked potato with a porterhouse steak, I would opt for a filet with grilled asparagus. Mmmmmm.
You make it sound like all calories are equal. Different foods have a massively different effect in your body. Your stomach, liver, spleen, and pancreas don’t think everything is the same. Especially when yo’ insulin spikes the hell up. Alpha-amylase, that turns glucose from shitty carbs into fat, inhibition is real and compounds that do this are in certain foods. Explain the studies supporting Acarbose, white kidney bean extract, starch blockers, reduces rate of absorption of carbs. These have been shown support weight loss due to carbohydrate consumption. It’s not just calories-in, calories-out. And not just basal metabolic rate. What determines whether energy from food goes to replenishing glycogen, or into muscle to grow muscles, or into fat cells to grow fat, or into cancer to grow cancer. If you grow a massive tumor (you’re growing), is that because you’re taking in too many calories? Why didn’t those calories go into massive biceps? Why don’t those calories make your dick bigger?
Of course I’m not saying 1000 calories worth of doughnuts and 1000 calories worth of fruits&veggies have the same effect on your body.
But when it comes to weight loss, you do need to be in a deficit to lose weight. Even if you’re eating super healthy foods, you won’t lose weight if you’re in a surplus.
HI, I have a question. This last week I started My Fitness Pal, I am logging 1200 cal, 65 gm protein, 150 carb, 45 sg and 40 fat. per day. All but 2 days I logged in at those amts, except for protein was highher on some days and fat was also higher on some days. Cals were always 1200 or under. Anyway, I gained 4 pounds. Any explanation you might have for that?
I am a yoyo dieter, always have been and come from a family of obese people. 54 years old. Thanks.
how much do you weigh?
I weigh 202 and am 5’3″
woah that’s way too few calories for your weight, you should be getting 2000 calories per day at least. Going too low will hurt you a lot of the times.
I am currently about 190 – 195. I’m 5’8″.
Please delete my comment. I was on my cell phone and thought that question was directed to me. My bad. Some of my weight loss must have been brain matter, LOL.