Has anyone ever told you not to do something because “it’ll damage your metabolism”?

Skipping breakfast maybe?

Or that the reason that they, or you, “can’t lose weight” is a “damaged metabolism”?

Or maybe that something will “speed up your metabolism”?

A specific workout, a certain way of eating, a supplement they are trying to sell you, etc.

Or, perhaps, that a certain workout will turn you into a “fat burning machine” for up to 72 hours after?

Or that their way of eating will mean you can lose weight without being in a calorie deficit?

I’m sure you’ve probably heard some, or all, of these.

I’ve got a response for you for next time you hear them:

“Run me through how that actually works?”

If their answer is just the same words again, in a slightly different order with maybe a few synonyms thrown in, then they’re probably best avoided.

“You know – it just, kinda boosts your metabolism. Speeds it up. Kick starts it”.

You could add “What’s the mechanism? You know – what’s actually happening in the body?”.

If they look a bit blank and just re-order those words again, you’re good to move on.

I’ve asked questions like that, in response, many times over the years.

Never really had a reply that’s made much sense.

If we take “metabolism” to mean how much energy our body will use “at rest” (if we spent all day in bed)……………..

Then I struggle to see how that would change outside of changing our body size and composition.

If doing something will enable us to use more (or less) energy by being more (or less) active……………

That’s not changing our metabolism………..

That’s making us more (or less) active.

Whilst it’s true that there are variances in someone’s energy usage outside of body size, composition and activity levels……………

Those variances are minimal.

Plus or minus no more than 80 calories a day, research suggests.

With no correlation between those differences and how likely someone is to have more or less body fat.

And research shows that when in a controlled environment, everyone loses weight in a verified, sustained calorie deficit.

And everyone gains in when in a surplus.

Ultimately our energy needs are what they are.

We wouldn’t have evolved as a species if they were adversely affected every time we went a bit longer without eating or were less active for a day.

We can change our resting energy usage only by changing our body size and composition – we’d only “improve our metabolism” by gaining more fat and / or muscle.

So we’re left with activity levels – general and exercise specific.

And, of course, by changing how much “goes in”.

So, next time someone tries to explain how something will affect your metabolism or help you lose weight without being in a calorie deficit………..

“Run me through how that actually works?”

Much love,

Jon ‘Baltrum Airport’ Hall

P.S. Our January ‘Great in 8’ programme starts tomorrow. Helps busy people lose 10 to 20lbs in 8 weeks whilst improving mental health and forming lasting, healthy habits without having to do boring exercise they hate and give up their favourite foods. Check www.myrise.co.uk/apply to find out more 🙂

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RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at myrise.co.uk - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.