Health experts suggest that rather than spending money on mostly ineffective supplements and diet products, it is far more beneficial to focus on basic lifestyle habits.
Dr. Nick Fuller, leader of the research program at the Charles Perkins Centre at the University of Sydney, highlights this point in an article for the non-profit academic media outlet The Conversation. “Supplements claiming to boost metabolism and aid in weight loss generate about $33 billion annually,” he notes. The Conversation features writings from over 90,000 world-renowned experts. The Charles Perkins Centre focuses on obesity and metabolic disease research.
Dr. Fuller warns, “Given that most supplements offer limited effectiveness, it’s better to adopt three proven methods to boost metabolism.” He emphasizes that “proper diet selection, consistent exercise, and adequate sleep can sufficiently enhance metabolism and facilitate weight loss.”
Basic Lifestyle Habits for Effective Weight Management
People struggling to lose weight often blame a slow metabolism, leading to the proliferation of supplements and diet pills. However, recent research reveals that these products generally only provide temporary metabolic boosts and do not significantly aid long-term weight loss.
Importance of Adequate Sleep
“Stop wasting money and effort on supplements and diet products, and stick to the basics,” advises Dr. Fuller.
Metabolism involves the chemical reactions that sustain life in our bodies, providing energy for essential functions like breathing and digestion. When discussing weight, metabolism refers to the basal metabolic rate (BMR), the calories burned at rest. It is determined by muscle and fat mass, gender, age, weight, and lifestyle.
Metabolism naturally slows with age and can be disrupted after dieting. Muscle mass, which starts decreasing around age 40, significantly influences metabolic rate. As muscle mass decreases, the body burns fewer calories at rest, reducing metabolism.
Losing a lot of weight can further slow metabolism. Even if weight is regained, the metabolic rate may not return to pre-diet levels. Typically, dieting reduces both fat and muscle, and with less muscle, metabolism slows down.
Three Methods to Boost Metabolism
1. Pay Attention to What You Eat
Diet significantly impacts the energy your body uses for digesting, absorbing, and metabolizing food. This is known as the thermic effect of food and it accounts for about 10% of daily energy expenditure.
Research shows that protein-rich foods have the highest thermic effect because they require more energy to digest and absorb. Consuming protein-rich foods can increase metabolic rate by about 15%, compared to approximately 10% for carbs and less than 5% for fats.
This doesn’t mean you should only eat protein to boost metabolism. For optimal health, disease prevention, and weight loss, include whole-grain carbs, healthy fats, and balanced sources of vegetables and proteins in your diet.
2. Regular Exercise
Consistent physical activity, including muscle-strengthening exercises, increases muscle mass and boosts metabolism. More muscle means a higher BMR, leading to more calories burned at rest. Aim for 30 minutes of physical activity daily and strength training twice a week. Vary your workouts to prevent boredom and maintain consistency. Skipping exercise can quickly reduce muscle mass, slow metabolism, and hinder weight loss.
3. Get Enough Sleep
Research increasingly shows that lack of sleep negatively affects metabolism. Insufficient sleep disrupts the body’s energy balance, increases hunger hormones, triggers food cravings, alters sugar metabolism, and reduces energy expenditure. Aim for at least 7 hours of sleep per night to boost metabolism. Avoid screens for at least an hour before bedtime, as they inhibit melatonin production and mislead the brain into thinking it’s daytime, making it harder to fall asleep.
Avoiding Ineffective Supplements
Supplement sellers claim their products boost metabolism and accelerate weight loss. They often contain ingredients like caffeine or capsaicin (from chili peppers) that temporarily increase metabolism. However, studies show these short-lived effects do not contribute to long-term weight loss.
A review of about 120 studies on weight loss supplements found that, contrary to bold marketing claims, most supplements do not effectively aid weight loss. Dr. Fuller recommends focusing on three proven methods—diet, exercise, and sleep—to enhance metabolism and save money. The key is consistent implementation.
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