- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.read biographyclose window
Katherine Zeratsky, R.D., L.D.Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Weight-loss basics (8)
- Slow metabolism: Is it to blame for weight gain?
- Breakfast: How does it help weight control?
- Body fat: What happens to lost fat?
- see all in Weight-loss basics
Diet plans (8)
- Coffee calories: Sabotaging your weight-loss goal?
- Cabbage soup diet: Can it help with weight loss?
- Dieting? Beware of liquid calories
- see all in Diet plans
Mayo Clinic diet (1)
- Weight loss: Better to cut calories or exercise more?
Diet and exercise (4)
- Can I use yoga for weight loss?
- Walking: Is it enough for weight loss?
- Negative-calorie foods: Diet gimmick or weight-loss aid?
- see all in Diet and exercise
Diet pills, supplements and surgery (14)
- Lipovarin: An effective weight-loss supplement?
- Vitamin B-12 injections for weight loss: Do they work?
- Ear stapling for weight loss: Does it work?
- see all in Diet pills, supplements and surgery
Metabolism and weight
Can I boost my metabolism to lose weight?
from Katherine Zeratsky, R.D., L.D.
Trying to boost your metabolism probably won't lead to weight loss, at least not to the degree that changing your diet and lifestyle habits will. For example, caffeine has been shown to very slightly increase metabolism, but it doesn't appear to have a significant effect on long-term weight loss.
How much you weigh really depends on the number of calories you eat and how much physical activity you get.
Only rarely is excessive weight gain caused by a medical problem that slows metabolism, such as Cushing's syndrome or an underactive thyroid gland (hypothyroidism).
To lose weight, focus on the factors you have control over. These can help you manage your weight and possibly improve your metabolism.
- Calories. To lose weight, reduce the number of calories in your diet. And keep in mind that as you age, you may need even fewer calories. This is because the amount of muscle tends to decrease as you get older, leading to an overall increase in fat. Fat tissue burns fewer calories than does muscle.
- Activity. Get more physical activity and exercise. This is especially important to prevent regaining the weight you lose. Aerobic activity helps you burn calories, and strengthening exercises can help you maintain and build muscle mass.
If you're concerned about your weight or you think your metabolism is too slow, talk with your doctor. Your doctor can check for medical causes and help you adopt healthy lifestyle changes to help your weight loss.Next question
Weight-loss hypnosis: Does it work?
- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012:25.
- Bray GA. Pathogenesis of obesity. http://www.uptodate.com/index. Accessed Oct. 5, 2012.
- Bray GA. Etiology and natural history of obesity. http://www.uptodate.com/index. Accessed Oct. 5, 2012.
- AskMayoExpert. Obesity: What factors are needed to diagnose and evaluate obesity? Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012.
- Zeratksy KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 5, 2012.
- Belza A, et al. The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake. European Journal of Clinical Nutrition. 2009;63:57.
- Hensrud DD (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 22, 2012.