Truth or Myth - Metabolism Quiz

If I don’t eat, my body will go into “starvation mode”. – MYTH

There is no such thing as “starvation mode”. We encourage members to eat their daily POINTS target because:

1. Create a calorie deficit for a healthy rate of weight loss.
2. Ensure that members have sufficient POINTS values for a healthy, well-balanced diet for good health.
3. Assure that members have sufficient POINTS values to eat well and feel full. If members eat less than their daily POINTS target, it can lead to deprivation, and we know that can lead them to give up. Losing weight in a healthy way is all about sustainability, not quick fixes.

My metabolism is slow because I’m older. - TRUTH

-          Weight gain is a common occurrence as people get older because the body’s metabolism slows as we age.

-          As a person ages, the number of calories they burn on a daily basis goes down. The reason: after age 45, the average individual loses around 10% of their muscle mass per decade. This equates to losing about one-third to one-half a pound of muscle each year – and often gaining that much in body fat. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed by the body goes down.

-          ALSO… typically, as a person ages, he/she is generally less physically active

I’m not losing weight because I’m exercising and building muscle. – MYTH

-          Some people eat more when they start to exercise, which can slow weight loss. There’s a psychological relaxation: “Hey, I worked out, I can have that extra serving of food.” Members also tend to over-estimate Activity POINTS.

-          Some research shows that people become less active in their daily routine when they add exercise. This too may be some sort of psychological compensation. “I worked out, so I can sit on the couch all day.”

-          Some people assume that they gain muscle and this makes them heavier too. Unless you are lifting heavy weights, it’s unlikely that you’re gaining muscle weight. Even then it might take 6 months to gain a couple of pounds.

I’m not losing weight because I eat too much at night. – MYTH

-          It doesn’t matter what time you eat: Your body burns calories 24 hours a day. Although your metabolism does slow down at night, it doesn’t slow down enough to make a difference. It’s the number of calories you take in over the course of a week, not the time of day you eat, that contributes to weight gain or loss.

You have to eat breakfast to start up your metabolism. – MYTH

-          Eating breakfast is like filling up a gas tank. When you wake up in the morning, your body is low on fuel, like a car running on empty. A morning meal can kick-start your engine by giving your body energy.

-          Non-breakfast eaters fall prey to impulse snacking and the BLTs of Life (Bites, Licks and Tastes!) which leads to increased calories.

I can increase my metabolism through my food choices. – MYTH

-          Food has very little impact on metabolism other than if you eat too much you will gain fat mass which does not burn many calories compared to lean muscle mass.

My metabolism loves a Zumba class. - TRUTH

-          Two ways to boost metabolism:

#1. Increase body’s lean muscle mass (because muscle burns more calories than fat, even at rest)

#2. Speeding up your heart rate (to burn more calories)