In the gym, on medical and wellness websites and on social media, the phrase “boost your metabolism” gets thrown around a lot. Supplement marketers promise pills to make it happen, health mavens pinky swear their diet routine will rev the rate, and probably most of us, starting around our 30s, think that aging has reduced the efficiency of our metabolic engine.
A common perception is that having a higher metabolism means you can get away with eating more while doing less, without gaining weight. The relationship between basal metabolism and weight is complicated, however, Pontzer says. “The larger you are, the more cells you’re made of and the more energy you burn because your metabolism is all your cells at work, all day,” he adds.
In terms of weight loss, the timing of a gym visit also might make a tiny difference, Urlacher says. “Those who exercise early in the day have better success with weight loss because it helps control appetite throughout the course of the day.” Bumping up an exercise regimen to burn through more calories may also seem like a sure way to boost metabolism and lose weight. “One of the big myths is probably people think it’s easy to make long-term changes in how many calories we spend each day,” Urlacher says. Evidence suggests instead that daily energy expenditure has a boundary. If you try to push past this boundary, the body adjusts metabolic expenditure in other activities to get back inside the lines.
Intermittent fasting and other timed eating regimens ultimately reduce caloric intake, raising similar concerns of slowing basal metabolism. This idea has also not been verified by any conclusive science, Roberts says. Protein and fiber can also indirectly help a person reduce caloric intake. “If you’re eating 100 calories of sugar versus 100 calories of primarily protein and fiber, you’re going to feel fuller longer” with the high-protein and high-fiber diet, Roberts says.
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