There is a troubling amount of misinformation floating around about metabolism. Some of it comes from a fundamental misunderstanding about what metabolic rate is and how it functions and some of it comes from just straight-up wishful thinking. Fight back against this tide of ignorance by looking at five of the most common metabolism myths and the truth hiding behind them.
- "Some people are just born with a slow metabolism."
While it’s technically true that metabolic rates vary from person to person, the idea that some people have a rate that is significantly slower than others is highly unlikely. In a 2004 study published by Current Opinion in Clinical Nutrition and Metabolic Care, researchers found that 96% of the population falls within an average range of 1680 to 2320 calories for resting metabolic rate. The resting metabolic rate is the amount of calories you burn simply by being alive. While there are outliers for this average, the chances of being or knowing one of these people is statistically very slim.
- "There is no way to change your metabolic rate."
While genetic factors dictate your metabolic rate to a large extent, that doesn’t mean that it’s completely out of your hands. For example, muscle cells and fat cells burn calories at vastly different rates—35 calories per pound of muscle and two calories per pound of fat. By increasing the ratio of muscle cells to fat cells, you can give your metabolic rate quite the boost. The easiest way to do this is through weightlifting, an activity that’s entirely within your control.
- "Food is a good way to boost your metabolism."
This is a myth that’s technically true. Yes, there are certain nutritional compounds that can boost your metabolism, with capsaicin being one that has been heavily studied. This is an active component in chili peppers and is what gives them their spiciness, and it’s been shown to provide test subjects with an increase in their metabolic rate. However, its benefits and those of many similar compounds are short-lived and largely inconsequential. At best, certain foods will give your metabolism a boost of a few calories for about 30 minutes.
- "Failure at weight loss is due to a sluggish metabolism."
We’ve already addressed the myth that a large number of people have slower-than-usual metabolisms. Combine that with the fact that studies have shown people tend to underestimate their daily caloric intake by 35% or more and you can see why metabolic rate doesn’t seem like a likely cause for failed weight loss. That’s not to say there aren’t rare cases in which this might be true, but lots of people jump to this slow metabolism excuse before they consider more likely scenarios.
- "A slow metabolism can leave you feeling sluggish in the afternoons."
Chances are your mid-afternoon slump is being caused by what you’re eating at lunch. The average American diet is very carb-heavy, which can result in a quick blood sugar spikes and subsequent crashes that wreak havoc on your energy levels. Before you blame a slow metabolism, take a look at what’s on your plate first.
