Metabolism myths, what holds up and what does not when you want to lose weight

Myth 1, I have a slow metabolism

Some people do use a little less energy than others, but the differences between adults of a similar size are usually smaller than people expect. In fact, larger bodies tend to use more energy at rest, not less. The UK scientific advisory committee report on dietary reference values for energy explains how energy needs are estimated from body size and activity.

There is 1 genuine medical cause to know about. An underactive thyroid can cause tiredness, feeling cold and weight gain. The NHS page on underactive thyroid lists the symptoms. A simple blood test with your GP can check it.

Myth 2, eating late turns food into fat

Your body does not store a meal differently because of the clock. Late eating matters mostly because evening snacks tend to be extra food on top of a full day. Our ideas for light evening meals help here. For people on night shifts at the depots near the M61, regular meal times within the shift matter more than the hour on the clock.

Myth 3, some foods burn fat

Chilli, green tea, grapefruit and cider vinegar are often sold as fat burners. Any effect is too small to change your weight. No food melts fat.

The same goes for drinks and pills sold to boost your metabolism. If a product promises fast fat loss without changing what you eat, keep your money. A cup of green tea is a fine drink, just not a weight loss plan.

Myth 4, skipping breakfast slows you down

Breakfast does not switch your metabolism on. What it can do is stop you arriving at lunch starving and overeating. Our guide to a breakfast that supports weight loss explains how to make it work.

What does hold up

• Muscle. Keeping and building muscle through strength exercise helps you stay strong as you lose weight. Our article on why muscle matters goes further.
• Daily movement. Walking, stairs, gardening and housework all add up over a week.
• Avoiding crash diets. Eating far too little makes your body economise and costs muscle.
• Your overall intake. The British Dietetic Association fact sheet on weight loss sums up the approach that lasts.

Asking questions at the club

At Bamber Bridge Nutrition, coaches trained in nutrition answer questions like these every day over breakfast with members. Book your free assessment to see what your own habits look like.

This article does not replace advice from your GP or another health professional.