The Internal Speedometer

The remaining 25% to 30% of the calories you burn are from any physical activity you do, from simply fidgeting in a chair to taking a walk or doing vigorous exercise. It’s the only aspect of your total energy metabolism (or total daily energy expenditure) you can control. Think of your metabolic rate as your own internal speedometer. Say you burn 1 calorie per minute lying down. Sit up, and you’re now burning 11/2 calories per minute. Stand, and you’re up to 2 calories per minute. The more you move, the more you burn. These seemingly trivial increases can make a difference over time. You need to burn more calories than you take in to lose weight. That’s why it’s so important to be active throughout the day. Just 100 of the 2,000 to 2,500 calories you consume each day can mean a difference of 10 pounds of body weight from one year to the next!

What about all those advertisements for dietary supplements that promise to boost your metabolism? Don’t waste your time or money believing these false promises. There is absolutely no scientific evidence that any substance can significantly rev up your metabolism. The only safe and effective way to boost your metabolism is to burn more calories by picking up the pace and moving around more.

Source: George L. Blackburn, M.D., Ph.D., "Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off," 2008