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Can you boost your metabolism?



Here are the facts on 6 metabolism myths.





What to do: Exercise for your health and refuel with healthy foods. DO NOT let exercise give you an excuse to overindulge in high-calorie foods and drinks.

Myth #2: Adding muscle will help you lose weight.


What to do: Lift weights for stronger bones and muscles. Make strength training part of a well-rounded exercise program that includes activities to get your heart pumping. To keep off extra weight, you also need to eat a healthy diet and appropriate portions.

Myth #3: Eating certain foods can boost your metabolism.

Eating foods like green tea, caffeine, or hot chili peppers will not help you shed excess pounds (kilograms). Some may provide a small boost in your metabolism, but not enough to make a difference in your weight.

What to do: Choose foods for their good nutrition and taste. Eat a variety of healthy foods that fill you up without filling you out.

Myth #4: Eating small meals during the day increases your metabolism.

Unfortunately, there is little scientific evidence that eating small, frequent meals boosts metabolism.


What to do: Pay attention to your hunger cues and eat when you feel hungry. Keep track of your daily diet and limit high-sugar, high-fat snacks.

Myth #5: Getting a full night's sleep is good for your metabolism.

A good night's sleep will not boost your metabolism but going without sleep can add pounds. Sleep-deprived people tend to eat more calories than they need, possibly to deal with feeling tired.

What to do: Plan your life so you have enough time for sleep. If you have trouble sleeping, look into ways to unwind before bedtime and make your bedroom comfortable for sleep. Talk to your health care provider if self-care tips for better sleep do not help.

Myth# 6: You will gain weight as you age because your metabolism slows down.

While it is true that our metabolism is slower than when we were kids, a lot of mid-life weight gain happens because we become less active. Jobs and family push exercise to the back burner. When we do not move as much, we lose muscle and gain fat.

As you get older, you may also have trouble regulating your meals with age. After a big meal, younger people tend to eat less until their bodies use up the calories. This natural appetite control seems to fade as people get older. Unless you pay close attention, big meals can quickly add up.

What to do: As you get older, it is important to make exercise a regular part of every day. By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age.

Alternative Names

Weight-loss boost metabolism; Obesity - boost metabolism; Overweight - boost metabolism



Hodgson AB, Randell RK, Jeukendrup AE. The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Adv Nutrl. 2013;4(2):129-140. PMID: 23493529 www.ncbi.nlm.nih.gov/pubmed/23493529.


Whiting S, Derbyshire EJ, Tiwari B. Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data. Appetite. 2014;73:183-188. PMID: 24246368 www.ncbi.nlm.nih.gov/pubmed/24246368.

Review Date 4/23/2018


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