9 Metabolism Myths

Myth #1: Green tea burns fat

There is compelling scientific evidence that compounds in green tea provide a short-term boost to metabolic rate. A small study found that green tea powder (matcha) promotes increased fat burning for energy during exercise. Unfortunately, this isn't enough to produce measurable weight gain or loss. Despite these scientific findings, drinking green tea won't help you lose weight.

Myth #2: Skipping breakfast helps you lose weight

Skipping breakfast may seem like a good idea, but prolonging your overnight fast can lead to sluggishness, decreased concentration, and overeating during the day, as well as negatively impact heart health. A 2017 study found that those who regularly skip breakfast have an increased risk of developing atherosclerosis.

Myth #3: No more than 1,000 kilocalories per day

Less isn't always better. Not eating enough calories can hinder weight loss. Doctors don't recommend eating less than 1,200 calories a day, as this can slow down your metabolism. Furthermore, physically active people need even more calories, as exercise requires a lot of energy.

Myth #4: Eating at night will make you gain weight.

It's a common misconception: many people believe that eating late at night leads to weight gain. The real problem is excess calories! Excess weight is caused by the habit of consuming too many calories when we stay up late (or at any time of day, really).

Myth #5: No snacking

Snacks get a bad rap for their calorie content, but it all depends on what you're eating (hint: avoid vending machines). Healthy, balanced snacks like yogurt and granola, an apple with peanut butter, or vegetables and hummus can help curb your appetite, preventing overeating during meals.

Myth #6: You shouldn't eat before training.

It may seem logical to avoid consuming calories before a workout. But eating well before exercise can actually make your workout more productive and burn more calories. You need fuel for your workout to get the most out of it.

Myth #7: You need to take supplements

Avoid pills that promise quick weight loss. Many of these so-called "safe" and "natural" products haven't been tested to prove their effectiveness and safety. Some even contain dangerous stimulants not listed on the label. Don't believe the hype: there's no magic pill.

Myth #8: Chili peppers for weight loss

Capsaicin is the compound that gives chili peppers their heat and spiciness. While eating hot peppers may slightly increase calorie burn, the effect is short-lived (only a couple of hours) and will not lead to weight loss.

Myth #9: Exercise doesn't affect metabolism.

If you're looking to boost your metabolism, move more. Regular physical activity can reduce the risk of chronic diseases and help combat the metabolic decline that naturally occurs with age.