3 Massive Metabolism Myths Stopping Your Fat Loss!

You’ve been lied to for years about your metabolism, and have mislead to believe you’re not in control of your fat loss when you really are.

“I have such a hard time losing weight I’ve always had a slow metabolism

“I gain weight back after I lose it so quick, I know have a really slow metabolism”

Do either of those sentences sound familiar ?

If the answer yes no worries there are tons of people like you in the same boat but after today we’re going to ditch those false beliefs.

In the place of those metabolism myths you’re going to have some factual information that will help you lose more fat without being as restrictive.

Myth #1: The Slow Metabolism

The chances are very good you don’t have a slow metabolism, even as you get older your metabolism doesn’t slow you just tend to move less and burn fewer calories on daily and weekly basis.

What’s far more likely than you having a slow metabolism is underestimating portions and calories.

This is far more common than you would think!

In most studies they show that people just like you trying to be s accurate as possible unintentionally underreport their calories by an average of 40%...

That’s an insane amount of calories to be missing on a daily basis and could easily account for your lack of fat loss.

You might not burn nearly as many calories as you think in a day likely because your lifestyle of job is pretty sedentary as it is for most people.

Getting something like a step tracker can be really helpful to see how many steps you’re taking per day, but ignore the amount of calories it says you’re burning.

Metabolism Myth # 2: Smaller More Frequent Meals Boosts Your Metabolism

Your body has to burn a certain amount of calories to breakdown and digest food when you eat, and this is known as the thermic effect of food.

Yes you burn calories when you eat food, but not enough to make a difference in your fat loss.

There is an old metabolism myth that if you ate smaller more frequent meals it would cause you to burn more calories based on the idea you burn calories when you eat.

However what matters most when it comes to the amount of calories you burn from eating is the total amount of calories and macronutrient breakdown of food.

If you eat 2,000 calories at the end of a 24 hour period the body still has to breakdown and digest 2,000 calories so it doesn’t matter whether those calories are eaten in two meal or six at the end of the day.

Metabolism Myth #3: Your workout Burns A Ton Of Calories

Now there are definitely some kinds of exercise that are going to burn more calories but at the end of the day the amount of calories most of you burn  at the gym are depressingly low.

Now this is not to discount how hard you work at the gym which I’m sure you do but even so the amount of calories we usually burn from exercise far less than even our non exercise activity by a long shot.

Let’s assume you go to the gym and for 90 minutes a few times per week. You likely spend 10 minutes  warming up before getting into lifting.

Also think about the fact that you burn more calories when you’re physically lifting weights at the gym and out of the total 90 minutes at the gym how many of those minutes are you actually lifting ?

If  you’re lucky 20 minutes is the time under weights you’d spend in a gym session…

So to assume that you burn an insane amount of calories in that short amount of time seems unreasonable but I think a lot of people assume they burn far more calories at the gym then they do.

At the end of the day one of the best things you can do is understand that you need to be in a calorie deficit for fat loss to happen.

If you’re not losing fat look at your daily calorie intake as the first culprit as most people underestimate their calories.

Next up don’t worry about how many meals per day you eat for fat loss focus on your calorie intake.

Lastly because you don’t burn very many calories through exercise make sure that on top of your normal gym routine you’re getting around 8-10,000 steps because that will give you a nice little extra calorie burn in a less stressful way than traditional cardio.

If you’re tired of spinning your wheels and not seeing any progress

You’ve lost and regained the same 15-20 pounds for years now and instead of just yo yo dieting it’s not impacting your life...

You’re always hiding in pictures with loved ones and friends...  

You’re embarrassed and skip social events so no one sees you out...

You’re tired of waking up every morning  and feeling disappointed when you look in the mirror...

You’re constantly disappointed when the clothes you want to wear can’t be found in your size…

How would you like to…

Feel more confident everyday when you wake up and finally fit into those favorite pair of jeans

Feel like being in the front of pictures and smiling, not missing out on fun social events

Feeling sex again after years of covering up and hiding your body as much as possible

Click HERE to apply for coaching and lets get you in those jeans, smiling and feeling sexy again!

Is Fat Loss Wrecking Your Metabolism ? (Part 1)

What Is Your Metabolism ?

Your metabolism is a compilation of chemical reactions that take place inside our cells that either build up or break down molecules inside the body.

When molecules are broken down they give off energy, while when a molecule is built up it makes energy. The breaking down process is known as catabolism, while the building up is anabolism. 

These catabolic and anabolic reactions of the metabolism keep us alive also give us the energy to breathe, keep our bodies warm, move, grow and repair and think!

To make sure that our cells stay healthy and work properly thousands of different metabolic reactions take place each moment that  are regulated by the body.

The three components that make up your metabolism and control your energy requirements are: Basal Metabolic Rate (BMR), Thermic Effect of Activity (TEA) which comprises a few different forms of movement  and Thermic Effect Of Food (TEF). Let’s take a closer look at each one.

Basal Metabolic Rate (BMR)

The amount of calories (energy) your body requires to keep you alive is your Basal Metabolic Rate (BMR). This accounts for upwards of 60% of your total caloric needs in a day.

Whether you did a triathlon or sat on the couch the entire day this calorie requirement stays the same, however you can change your BMR. 

The amount of muscle mass that you have is directly correlated with your BMR. More muscle mass means that your BMR will be elevated to a greater calorie requirement.

Anything that decreases muscle mass such as dieting will also decrease BMR. This  means it is very important to preserve muscle mass when losing fat so we can keep BMR as high as possible and burn more calories… just sitting there on the couch!

Thermic Effect Of Activity (TEA)

Because you are doing more than just laying in bed all day long you are going to require more calories than just your BMR  to provide energy for daily activities.

The thermic effect of activity is all the calories expended on a daily basis through formalized exercise combined with you non exercise activity thermogenesis (NEAT). 

NEAT accounts for the calories we require for activities that are not sleeping, eating or exercising.

These kind of tasks would include: walking to work, yard work, typing or using a standing desk at work. Something as simple as fidgeting or adjusting your position all fall underneath the NEAT umbrella.

Very interestingly NEAT expenditure is regulated by changes in energy balance (calories coming in) and will decrease when dieting, but be boosted by short periods of overfeeding.

Thermic Effect of Food (TEF)

This is the amount of calories you require to digest, break down and absorb all the food you eat. Eating does temporarily raise your metabolism because the body is working to turn your food into energy for your cells.

This short lived boost in metabolic function takes place once you are eating and peaks roughly three hours after the meal is finished. All the different macronutrients actually require a different amount of calories to be digested.

We Now Know Better

The Thermic effect of food was the basis for the theory that smaller more frequent meals lead to greater fat loss.  

The theory was the more often you ate the more TEF would be elevated and more  calories would be burned as a result.

However we have discovered that it doesn’t matter how frequently you eat meals, but the overall caloric content and macronutrient breakdown that contributes to TEF.

Each macronutrient actually boosts the metabolism by a different amount: Fats 3-4%, Carbs 6-8% and Protein 25-30%. Spicy foods also have an impact on the TEF as well.

The Thrifty Metabolism

When most people lose fat  their body weight  goes down, as will the number of calories they burn at rest (BMR) and during their daily activities (NEAT).

The reason BMR  will slow down with weight loss is because there’s less body weight to support, which means even at rest the body doesn’t have to burn as many calories

The reason NEAT slows down is because your body requires less energy to support your daily movement now that you are smaller.

NEAT will also decrease because as the metabolism gets thrifty it realizes that it can’t afford to burn the extra calories on movement. Even if you move the same amount it will burn fewer calories.

The body is highly adaptable and knows if less is coming in, we need to make sure less is going out. We have a specific gland  that helps to control our metabolic rate named the thyroid.

Thyroid and Leptin

The thyroid is a very complicated, and important gland in the body that controls our metabolic rate.

Leptin is a hormone secreted from our fat cells, the more fat you have the more leptin you have circulating letting the brain know we have enough stored energy. Ithelps to increase or decrease our metabolic rate by delivering a report on how much energy we have available to the brain.

That energy report is sent to the thyroid to make any necessary adjustments based on available energy. The thyroid will increase or decrease the metabolism based on the amount of leptin.

When someone is in a caloric deficit, and has lost a significant amount of fat there is far less leptin.

Too little leptin signals to the body that there is far less energy available and the metabolic rate needs to be slowed down to stay in balance. On the other side the body will increase appetite to get more energy into the body. 

As a result the metabolism being slowed down you will burn far fewer calories at rest, and  when exercising or doing non exercise activity. When the metabolism stays in this condition for long enough it starts to slow other areas of the body down as well.  

Common symptoms of someone who has dieted for too long include fatigue, fat loss plateaus, decreased libido, worse body composition and getting cold easily, constipation. Many of these can be tied directly back to the thyroid.

Now that you have a far better understanding of what your metabolism is and how losing fat can actually slow it down we will be cover tactics in the second part of this blog series on how to lose fat without slowing down your metabolism. Stay Tuned!

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