Metabolism is a complex process by which your body converts the food you eat into fuel for energy. Fad diets and weight-loss supplements frequently lay claim to having metabolism-boosting properties. However, if weight gain is a problem for you, MayoClinic.com nutritionist Katherine Zeratsky indicates that a slow metabolism probably is not to blame. Exercise is a safe metabolism booster when combined with a reduced-calorie diet. Other methods of weight loss can be ineffective or even dangerous to your health.
Metabolism Basics
Your basal metabolic rate, or BMR, determines how many calories your body needs to keep it running for quiet functions, such as breathing, circulation and cell repair. In August 2009, dietitian Marc Plano told website The Daily Beast that understanding metabolism involves applying relativity. Some people have faster BMRs than do others. However, metabolism also depends on other factors as well. Men typically have more muscle and have faster metabolisms than women. As you grow older, your BMR naturally slows, and you need fewer calories. When your weight starts to creep up, your first thought may turn to ways to increase your metabolism. However, be aware that a "slow" metabolism probably is not the cause of your weight gain. MayoClinic.com states that certain medical conditions, such as thyroid disorders, may affect your metabolism -- but, more frequently than not, you are consuming more calories than your body needs per day. The excess calories that you consume are stored in the form of body fat.
Safe
The safest and most effective way to boost your metabolism is through exercise, primarily through strength training, which builds muscle mass. Muscle burns more calories than fat, even when you are not active. The American Council on Exercise stresses that you are likely to get limited results. A pound of muscle uses seven to 10 calories per day compared to fat, which burns only two to three calories. For every pound of body fat that you replace with lean muscle, you can burn four to six more calories. Aerobic exercise also burns calories that you do not need. Zeratsky states that, in addition to increasing your level of physical activity, you must control how many calories you ingest each day; anything else that you do to try to raise your metabolism probably will not yield success, she states.
Ineffective
Specific foods, such as cabbage soup, vinegar, lemon and grapefruit, sometimes gain notoriety in fad-diet circles as safe ways to boost metabolism. No food has the ability to change your metabolism. The National Institute of Diabetes and Digestive and Kidney Diseases' Weight-control Information Network states that caffeine may cause your metabolism to kick in a little faster for a temporary period of time. "The Daily Beast" reports that hot peppers and green tea may cause a brief "spike" in your metabolism; however, you will not see any noticeable changes from eating these foods. Exercise and a reduced-calorie diet trump fad diets that stress eating only one food or group of foods.
Dangerous
Beware of "metabolism-boosting" dietary supplements purchased over the counter or via the Internet. Even an all-natural, herbal weight-loss supplement can be detrimental to your health. The U.S. Food and Drug Administration reports that certain nutrients, herbs and botanicals can be toxic when consumed in large amounts. Additionally, these dietary supplements may interact with certain medications and other supplements or exacerbate certain medical conditions. More alarming, the FDA has discovered numerous tainted weight-loss pills that contain dangerous, undeclared ingredients. Weight-loss supplements are not approved by the FDA in the same way as prescription weight-loss drugs; you have no assurance that these are safe or effective before they hit the consumer market. At best, these supplements do nothing and you have wasted your money. At worst, they can be harmful to your health.
References
- MayoClinic.com; Metabolism: What's the Best Way to Boost It?; Katherine Zeratsky; January 26, 2010
- The Daily Beast; 5 Metabolism Myths Debunked; Sarah Whitman-Salkin; August 25, 2009
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; October 6, 2009
- U.S. Food and Drug Administration: Weight Loss Fraud
- St. John Providence Health System: The Reality Behind Metabolism Myths
- American College of Sports Medicine; For All-Day Metabolism Boost, Try Interval Training; Apr. 2011
Member Comments