Here’s the good news – you can influence your metabolic rate to a certain degree. The choices you make everyday may play a bigger role than biology in determining how fast you burn calories.

Of course, there are many myths out there when it comes to boosting your metabolism. Here are some common myths and some facts, which will put on the right track.

The Theory: “I can’t lose weight because I was born with a slow metabolism.”
The Truth: FALSE

In rare cases, a person may truly have a low resting metabolic rate or basal metabolic rate. These people may have difficulty shedding pounds even when they eat right and exercise. As for the rest of us, we shouldn’t blame our weight on bad genetics. Check with your doctor for a personal diagnosis.

And what about the myth that you can eat whatever you want if you have a naturally fast metabolism? Even with a fast metabolism, it is unlikely that you can get away with an unhealthy diet without putting on weight. This is especially true as you get older.

The Theory: “I’ll actually burn fewer calories if I skip a meal.”
The Truth: TRUE

Next time you skip a meal, hoping that it will help keep off a few extra pounds, think again. Under eating can undermine your weight loss efforts. When you bypass a meal, your metabolic rate automatically slows down. It will stay that way until the next time you eat something.

The Theory: “Dairy foods can speed up my metabolism.”
The Truth: TRUE

Studies have suggested that dieters who consume three daily servings of calcium (one serving = a cup/250 mL of milk or yoghurt, or a few slices of cheese,) lose more weight than those on a low-dairy diet with the same number of calories. Calcium may help increase fat breakdown and the proteins in dairy can preserve muscle and increase metabolism.

The Theory: “Metabolism slows down with each decade.”
The Truth: TRUE

It slows approximately 5% per decade. It is harder to lose weight as a person gets older. Your metabolic rate slows down because you naturally lose muscle mass as you age.

The Theory: “When I’m dieting, I don’t need to worry about my metabolism, as long as I’m eating less.”
The Truth: FALSE

If you drastically cut calories, your body will go into starvation mode. It will train itself to operate on fewer calories and your metabolic rate will slow. Then, once you start eating again, you will gain back the original weight and probably some extra pounds as well.

The Theory: “Exercise can boost my metabolism.”
The Truth: TRUE

Your resting metabolic rate is what burns a large chunk of calories throughout the day. It is mostly determined by how many pounds of muscle you have in your body. Therefore, if you develop more muscle mass, you’ll burn more calories sitting still.

So, what have we learned from the list of myths and facts? Here is a checklist of things you can do to keep your metabolism a well-oiled, calorie-burning machine:

Keep Active
If you are physically inactive, you will have a lower metabolic rate than an active person of the same size. Even small amounts of activity can boost your metabolism.

Eat Your Meals
Aim for three small meals (about 500 calories each) throughout the day. Also include two or three snacks (ranging from 100 to 200 calories each) in between meals. Opt for healthy snacks, such as a fruits and nuts.

Pump Iron
Try spending half of your workouts on cardio and the other half on weight training. Lifting weights will help raise your metabolic rate. Moderate weightlifting won’t make you bulky as long as you keep the weights light and the reps high.

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maintain momentum

Once you begin to see weight loss results – don’t stop. You can’t simply drop a few pounds, then plop down on the couch and expect your metabolism to keep burning calories on its own. Your metabolism can be temperamental and you must constantly tend to it with a healthy diet and a good workout routine.