The truth about metabolic boosters

Here are 8 possible metabolic boosters and the truth about whether each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day. In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises. And another recent study showed a 100% increase in fat burning after a strength training workout.

2) Breakfast

Claim: Because it stops your “fasting”, it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won’t go into “starvation mode” without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in)at this time. This will keep your appetite in check till your next break or even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don’t think. After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say “No!”. Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don’t count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You’ll get an increase in mental energy, but that doesn’t mean it will significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the lemon juice also burns more fat. Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true – you know the rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic…

7) Protein

Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).

True!  Now I’m not sure if this is significant, but protein also helps fill you up longer. And that’s where the real benefit comes in  preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.

8- Interval training

Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.

I certainly believe it. And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and that magic pills and potions don’t work.

But that shouldn’t be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you’ll be leaner and warmer thanks to your faster metabolism.

Craig Ballantyne, CSCS, MS