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.
What role does taking an anti-anxiety medication such as Effexor play? I have not changed my eating habits. I have not increased my food intake, yet over the last two years I have gained 50 lbs!
no idea, not my expertise.
Anxiety as well as stress effect everyones hormones differently if you gained weight from the meds it could be your body being back in tune with where it is meant to be and you havent adjusted your diet. I dont know if you are wanting to lose weight or not but to do so you would need to adjust your diet.
Based on experience for whatever odd reason, psychiatric medicine leads to weight gain. The only difference I would notice is craving more salt and I believe that is what lead to my weight gain.
Hi there!
Thanks for the article I think it is great! I am wondering if it is ok to eat just veggies and fruit (approx 90% veggies, 8% fruit and 2% raw nuts )? I’m only consuming approx 500-800 cals and everyone at my work is telling me I am nuts and it will “slow down my metabolism” and I will put weight on. But so far this is actually working for me. (I have tried many ways) I have about 30kg to lose all up (which will put me back into normal healthy weight range) and so far I have lost 5kg of my goal! My plan is to stick to this for 2 months and then slowly introduce healthy carbs like brown rice. Am I being stupid?
how much do you weigh? 500-800 cals per day is absolutely horrible, why are you doing that?
90kgs! My wedding is in 2months, and I ended up getting desperate! This was the only thing getting the scales moving!
Omg me too!! After giving birth to twins I was 30kilos overweight. The only thing that worked for me was eating 600 to 800 calories on one day, and 1000 to 1200 calories the next. I had zero appetite and couldn’t force myself to eat more and I put on weight easily too. I did this for two months. Then plateud for two months. So I lost half a kilo each week on such a low calorie diet. People thought it was nuts too, but again, it was the only thing that worked for me. I used to eat probably 4000 calories a day prior to my pregnancies and be slim and fit. Now post natal, it’s been two years and I still have a very low calorie diet with no appetite.
Salt is sodium the only weight gain you should see is water weight which could be easily lost by lowering sodium and carb intake. It has been said some medical conditions and medicines can cause weight gain.
I really like your article firm and to the point. I’m so fed up with the media all these dumb ass pills caffeine wraps. I’m having an issue with lower belly. I’ve had it now for years 4 kids later I go to planet fitness doing cardio and weight training. Just fustrated not coming down I also have another issue I’m not hungry at all when I get up I want to drop 15-20lbs I’m 5’6 weight is 175 today I’ve been eating almonds and yogurt plus muscle milk. I’m afraid if I go to weights that I’ll bulk out. I do not want to be muscular thinner and tone. I took a few months off from gym due to back issues. I’ve had 3 major back sugeries after the third one this I noticed is when I saw and felt the extra weight coming on. Any suggestions.
You definitely won’t “bulk up” in the sense you’re probably thinking. The best thing you do right now is lift weights and focus on eating in a calorie deficit to burn fat.
I wanted to say one more thing I want to be thinner and toned not muscular.
You don’t just suddenly awaken one morning with thick, knotted muscles. You will gradually see your muscles getting bigger. When they are where you want them, just begin to workout a bit less, or with smaller weights, to maintain.
Hey Keith good article. Quick question. As a 20 year old I am quite skinny, 5’11 10st. Calorie intake about 2500 and only exercise is about 10k a week running. Will I manage to maintain a similar body composition into my mid 20s/30s if I do not change my diet or exercise. In summary, am I at risk of putting on weight.
Assuming your diet and workouts are the same, yes. As you get older, your metabolism does slow a bit but it won’t really happen in your mid 20s.
You simply forget the fact that eating 1200 kcals is way WAY harder than eating 2000 kcals (considering 1st individual base metabolism is 1500 and 2nd is 2300) yeah. Both have a deficit of 300, but individual 1 challenge is harder. Also hunger has almost nothing to do with metabolism.
Pretty reckless for someone who calls people names in their online article.
Huh? What are you basing the 1200 calories off of?
Okk if it’s not about metabolism,then why i stop losing weight despite of counting every shit i eat?after a while there’s no way i lose weight and just stay the same for 1 month or more
could be any # of reasons. Maybe you’re tracking wrong, maybe you’ve hit a plateau, maybe you need a refeed, impossible to say right off the bat.
Most de-motivating BS i have read on the internet. thanks, you just killed my mood of working out
and why is that?
Great article! It’s both sad and annoying to watch somebody snack excessively, eat huge portions, and consume calorie-laden sweets and alcohol, only to whine about being overweight because of a “slow metabolism.” How about being told that a diet — meaning fewer and more sensible calories — can never work because it’ll force a body to gain weight through “starvation mode”?
Thanks Callie.
Yeah that’s a good one too!
I have to disagree with a few things said here, or maybe just with how they are stated. As a 23 year old who struggled with anorexia when I was in middle school and high school, I do feel that my metabolism has slowed down due to the fact that I starved myself for years. (I personally don’t suggest fasting for diet reasons because that’s how my anorexia started). For years my mom would tell me that my metabolism would slow down from the starvation, and I wouldn’t listen.
Now I’m 23, I’m not fat, and I’m not overweight, but I’m definitely carrying a little more weight than I would like to. I eat very healthy and exercise intensely regularly. I track calories, and have cut out alcohol completely. I am finding it tremendously hard to lose weight. The scale will not budge and I do not feel leaner. I’ve done a lot of research on health and fitness since my recovery, and everything I read tells me that weight training and not skipping meals should rebuild my metabolism.
So maybe my case is different, but I am not losing weight, I’m not blaming my metabolism but it sure as hell is making it difficult. I’m not lazy at all, and I think what may have been said above is a little harsh and discouraging. Just my opinion.
Anorexia is a different ball game and on the extreme spectrum. If you did suffer from it you most definitely destroyed your metabolism.
I’d like to shoot your theory full of holes… Eating smaller meals thru the day is more beneficial because
1 – It keeps your muscles fed and keeps the blood sugar stable.
2 – Eating 2-3 meals per day is more taxing on your system and you’re also less likely to properly digest or put the food to use. Your body can only metabolize given amounts of Carbs, proteins and fats… the rest is converted to fat or ends up in the toilet.
3 – Eating too many carbs which should be typically 40-50% of your calorie intake initiates insulin spikes which leads to fat gain.
4 – Starving yourself and trying to eat 2800 calories split among 2 meals is not healthy and SEE 1-4
Muscle DOES burn 40-50 calories per pound above natural body weight. Myself as an example… Since I carry 25 pounds of muscle over my “natural” body weight, I need to consume roughly 1200 more calories per day. Whenever I reduce calories… I drop weight.
I Question what your credentials are since I’m a personal trainer, gym owner and have been in the fitness hobby for nearly 40 years and working as a professional for nearly 10.
Calories in and Calories out isn’t always the answer to weight loss. Most of my clients take in significantly less calories than what the Weight loss calculators state they should be consuming. Most have crashed metabolisms from over dieting and poor eating habits
I could go on an on about the number of flaws in your theories but don’t have the time to write a novel
I don’t have time to write a novel either which is what I would need to do if I were to spend time arguing with you. Please read through al previous comments, as I’ve replied to comments similar to yours.
What is your expertise? MD? Biology? Nutrition? Biochem?
No formal degree. Just experience and self education.
Why do people buy-into these myths, and with such gusto? First, because it’s nice to have excuses rather than face and change bad behavior. “I’m not overweight because I eat too much; it’s because of my DNA, age, fat-to-muscle ratio, etc., etc.” Second, everyone wants a quick and appealing solution to a problem. This is why new diet gimmicks — low fat, low carb, gluten-free, red wine — grab instant media attention and become fads. “All I need to do is eat 6 small meals a day, instead of 3 meals, and I’ll be thin again!”
people LOVE to be told “it’s not your fault.”
That’s why.