Ask a Doctor
Q I keep hearing a lot about changing my metabolism to help lose weight. Can I really change my metabolism? I want to lose some weight.
A: There’s a lot of misinformation out there about our metabolism and how it works. Simply put, your metabolism is the rate at which your body breaks down the food you eat and converts it to energy. That energy is what keeps us going and is responsible for numerous processes in our bodies.
You can change how your metabolism works… sort of. Much of your metabolism is based on genetic traits and gender, but your body’s
makeup, i. e., height, weight, lean muscle vs., fat, has a significant impact of your metabolism. Increasing your lean muscle mass boosts your basal metabolism because muscle is more active than fat and burns more calories. So, the more muscle mass you have, the better metabolic rate you will have. This doesn’t mean you need to become a bodybuilder and bulk up — this is lean muscle we’re talking about.
Some other questionable things you may have heard about metabolism:
A slow metabolism prevents weight loss. Your metabolism alone is rarely the cause of weight gain. Usually there are medical conditions that impact your metabolism and lead to weight gain.
Hot and spicy foods elevate metabolism and aid in weight loss. Yes, some foods can temporarily raise your internal temperature and very slightly increase your energy expenditure, but this is short-lived and barely negligible.
Very low-calorie diets give you a jump-start on weight loss. Taking in too few calories on a daily basis for an extended period of time throws your body into starvation mode. Your body will increase the hunger hormones and start to consume muscle rather than fat. When you lose lean muscle, your metabolism slows as does your weight loss.
Cleanse diets boost metabolism and detox your liver. There are many cleanse fads out there, but so far they have not been proven to “flush toxins” or jump- start metabolism as promised. Your liver does a great job as a detoxifier. Some cleanse diets focus on clean eating, which can be good for your body, but others encourage limiting important nutrients. Talk with your provider on safe and healthy nutrition plans.
A well-balanced diet that you can sustain combined with exercise is the best way to lose weight.
— Dr. Jacqueline Gentry, CHI Memorial Primary Care Associates — Hamilton Place; member, Chattanooga-Hamilton County Medical Society