GiantMuscle
Duncan Pharma rep
The Slow Metabolism Myth: The Whole Truth About Weight Loss
1. What Exactly is Metabolism?
Let's start with the basics. "Metabolism" is an umbrella term for all the complex biochemical processes that convert the calories we consume into usable energy for our body. It consists of three main components:
- Resting Metabolic Rate (RMR): 60-70% of our energy expenditure
- Thermic Effect of Food (TEF): about 10%
- Activity Energy Expenditure (AEE): the rest
Let's break down each of these elements:
This is the energy our body burns at rest to maintain vital functions. It includes breathing, blood circulation, body temperature regulation, etc. RMR is influenced by several factors:
- Height and weight: The larger you are, the more calories you burn at rest.
- Sex: On average, men have a slightly higher RMR than women.
- Age: RMR generally decreases with age.
- Muscle mass: Muscles burn more calories than fat, even at rest.
- Genetics: There are genetic variations that can influence RMR.
This is the energy expended to digest, absorb, and metabolize the food we eat. Proteins have the highest TEF, followed by carbohydrates, then fats.
This is divided into two categories:
- Intentional exercise (sports, training)
- NEAT (Non-Exercise Activity Thermogenesis): all physical activities that aren't deliberate exercise (walking, standing up, moving around the office, etc.)
2. The "Slow Metabolism" Myth
Now, let's address the core issue: do people with a "slow metabolism" really exist?
There are indeed variations in metabolism between individuals, but these differences are generally much less significant than people think.
What science says:
Studies have shown that for people of the same age, sex, and body composition, the variation in basal metabolic rate is about 15-20%. In concrete terms, this represents about 200-300 kcal/day difference between someone with a "fast" metabolism and someone with a "slow" metabolism.
It's a difference, sure, but not enough to explain why some people can't lose weight despite a drastic diet.
Interesting fact: Overweight people generally have a higher basal metabolic rate than thin people, simply because they have more body mass to maintain.
3. The Real Reasons Behind Weight Loss Difficulties ️
If it's not metabolism, what are the real reasons explaining weight loss difficulties? Here are the main ones:
a) Underestimation of calorie intake
This is the number one problem! Numerous studies have shown that people systematically underestimate what they eat, sometimes by up to 50%! This phenomenon is even more pronounced in overweight individuals.
Even professionals aren't immune to this error. One study showed that even dietitians underestimate their caloric intake by about 223 kcal per day.
b) Overestimation of calories burned through exercise
We tend to overestimate the number of calories burned during exercise. Moreover, there's a compensation phenomenon: after exercise, we tend to eat more or move less, which cancels out some of the benefits.
c) Lack of NEAT (Non-Exercise Activity Thermogenesis)
NEAT is often neglected, but it can make a huge difference. The variation in NEAT between individuals can go up to 2000 kcal per day! Obese people tend to have lower levels of NEAT than thin people.
4. The Role of Genetics
Genetics plays a role, that's undeniable. Some people have a "spendthrift" metabolism that helps them resist weight gain, while others have a "thrifty" metabolism that promotes fat storage.
Focus on the FTO gene:
There are genes, like the FTO gene, that are associated with an increased risk of obesity. People carrying certain variants of this gene may have a larger appetite and reduced feeling of satiety.
5. What to Do Then?
- Track your calories accurately:
Use an app to precisely track what you eat for at least a week. Weigh your food to be sure. You'll probably be surprised by the result. - Increase your NEAT:
Focus on increasing your daily activity. Walk more, take the stairs, sit less. These small changes can make a huge difference in the long run. - Don't neglect regular exercise:
Even if we often overestimate its direct impact on weight loss, exercise remains crucial for overall health and can help maintain muscle mass during weight loss. - Be patient and consistent:
Weight loss takes time. Don't get discouraged if results aren't immediate. Long-term consistency is key. - Monitor your body composition, not just your weight:
The number on the scale doesn't tell the whole story. Also track your waist circumference, body fat percentage, and physical performance. - Manage stress and sleep:
Chronic stress and lack of sleep can disrupt your hormones and make weight loss more difficult.
6. Conclusion
In the end, "slow metabolism" is generally not the main reason for weight loss difficulties. Metabolic variations exist, but they're rarely sufficient to explain an inability to lose weight.
The key lies in an accurate understanding of our caloric intake, an increase in our daily activity, and a patient and consistent approach to weight loss.
What do you think? Have you ever blamed your metabolism for your weight loss difficulties? Have you tried any of the strategies mentioned here? Share your experiences, I'm curious to read them!
