Want to learn more about how to naturally boost your metabolism?
Today we’re talking all about dieting supplements and metabolism boosters. If they actually work and the hidden dangers behind them. PLUS how you can naturally boost your metabolism! I wanted to talk about this because I’ve seen the rise of all of these being promoted, and I want to talk through all of this and break it down for you so you can in a more educated way decide what is best for you!
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I want to talk all about metabolism boosters, what that even means, if they work, and the the dangers behind them. There is always going to be some new trend new popping up, so I want you to be educated on this topic so you can make the right decision for whats best for you. I want you to know the why behind why these probably aren’t the best option for you.
The problem behind these metabolism boosters and weight loss supplements is not only that the manufacturers of these products make such extravagant promises about the properties of their drugs. But also that most of these claims are not backed up by clinical research. The weight loss supplements that promise to help you shed pounds or burn fat actually may hold hidden dangers to your health so let’s break this down. I want to focus specifically on metabolism boosters, as a health professional its worried me watching the rise of these new Ray Drops which have been promoted by teenagers on TikTok. This new product has already been recalled!!
What are dieting supplements? It’s any product one takes orally that adds to the content of your normal diet. Not all supplements are intended to promote weight loss. A dietary supplement may be benefiting you by helping you get enough of a nutrient that is lacking in your daily meals. It may be something like vitamins, mineral, amino acids, enzymes, herbs, and other things. But just because it’s sold in attractive packaging at a local drugs store or through an influencer doesn’t mean that it’s safe. Many consumers aren’t aware that the FDA doesn’t regulate any of these supplement. Meaning the companies can claim anything they want on their labels or ingredient labels. Are there ingredients in the product which could be a hidden danger to you? How do these products claim to “work”? Some popular claims are that the product will “curb your cravings for food” or “they’ll speed up your metabolism” or “keep your body from absorbing the fat you eat”. But is there science behind these claims and do they actually work?
The Science Behind Metabolism Boosters
Your bodies metabolism is a biochemical process by which your body turns what you eat into energy in order to keep you alive and power the bodily processes necessary to keep you alive and do what it needs to do. Supplements which claim to boost your metabolism have zero to little effect on your bodies metabolism and they may have serious side effects. Here’s the research behind these metabolism boosters:
1. Over 90% of them don’t work at all or have a negative effect.
2. The less than 10% that do have an effect in increasing your metabolism, aren’t very effective. They may raise your metabolic rate to burn about 1 calorie per minute for a very short amount of time. To put that in perspective if you walk really really slow you can generally burn 3 calories per minute; you could walk very slowly and have the same effect. SO even if you get the less than 10% of metabolism boosters that actually increase your metabolism it’s not very effective
The Dangers Behind Metabolism Boosters
Is the risk of taking these products worth it when theres a less than 10% it’s going to help me, and if it does help me the results are going to be so insignificant. Some of the popular ingredients in weight loss supplements have been banned by the FDA because of harmful side effects such as increased heart rate, high blood pressure, agitation, diarrhea, sleeplessness, kidney problems, and rectal bleeding. Are those the kinda things that you wanna take the risk of? Even if the product successfully raises your metabolism 1 calorie per minute for a short amount of time, are you willing to take that risk and have any of these things happen to you?
If you’re thinking “A lot of people are using it and it’s having no harmful effects and the product says its safe” I want to give you some banning examples from the past of things that were used for awhile for weight loss and then proved to be so harmful they were eventually banned.
- Ephedra Fat Burner: once wildly sold as an ingredient in weight loss supplements the Chinese plant was banned in 2004 because of evidence that it’s use could increase the risk of heart attack or stroke.
- Hydroxycut: this is one that you guys have probably heard of. This popular product was banned and recalled in 2009 because of reports of serious adverse reactions such as hepatitis and jaundice. One person who took these supplements died, and another required a liver transplant.
- Meridia: this product was withdrawn from the market in 2010 after a clinical study indicated that the drug could increase the risk of heart attack or stroke.
So with that being said are you willing to take the risk? As a health professional I’m not here to say “you can’t do this” or you should do this. Im here to educate you and hope that you make the best decision for you!
How To Naturally Boost Your Metabolism
If you’re at the point where you’re deciding maybe it’s not worth the risk, and you want to know what else you can do instead I’ve got you. Here are ways to naturally boost your metabolism!
- Focus on diet and exercise. These are the two biggest ones!! The food you’re eating, and the exercise and movement you’re doing is really going to affect your weight, your fat loss, and your metabolism.
- Eat plenty of protein: Metabolizing protein takes more energy which means burning more calories, it can also help with your metabolism overall.
- Lift weights
- Do high intensity interval training/ cardio: Instead of doing steady state cardio for an hour, try to really get that heart rate up and do intervals of some kind.
- Work on increasing NEAT: aka your non-exercise activity thermogenesis. What is that? It’s any activity you do that isn’t actually structured exercise. For example, getting out of your chair, taking the stairs instead of the elevator, or doing lunges while you’re brushing your teeth.
- Getting enough sleep: Lack of sleep or too much stress is going to harm your health more than chocolate cake ever will!
NOTE: These things below have an effect on boosting your metabolism but it’s VERY small. The 5 above will help you much more than any food or supplement can.
- Caffeine, Chili Spices and Green Tea: There is scientific evidence that these boost your metabolism, though it’s super small change. I’m talking, about 1 extra calorie per minute for a short time. Will that ever make a difference in your waist? Nope.
If you want to find the eating style that works best for you, your body type, and your lifestyle. Don’t forget to check out my new FREE quiz!! https://freshfitnhealthy.com/thebestdiet/.