Many people avoid spicy foods due to the burning sensation caused by capsaicin. However, some claim that spicy food can boost metabolism and aid weight loss. But what does the evidence really say about, Does Hot Food Help You Lose Weight?
The Link Between Chillies and Weight Loss
Several scientific studies have explored the connection between hot chilli peppers and weight loss.
Nutritionist Emma Derbyshire explains, “Capsaicinoids, naturally occurring chemicals in chilli peppers, have properties that may support weight management.” Research suggests that daily capsaicin consumption may contribute to weight loss by reducing energy intake. In other words, eating spicy food might lead to consuming fewer calories. This calorie reduction could be a primary reason for the association between hot food and weight loss.
Can Spice Really Speed Up Your Metabolism?
Does hot food help you lose weight, and what role does metabolism play? Rose Constantine-Smith clarifies, “Metabolism is the process of generating energy from nutrients.” It’s how our bodies extract energy from food.
Basal metabolic rate (BMR) is the energy our body uses to function at rest, accounting for 56-80% of our total energy expenditure. BMR varies from person to person and is influenced by factors such as:
Genes
Genetics can influence how we use energy, although the mechanisms aren’t fully understood.
Body Composition
Muscle burns more energy than fat. A higher muscle-to-fat ratio leads to a higher BMR.
Sex
Men generally have a higher muscle-to-fat ratio than women, resulting in a higher BMR.
Age
BMR tends to decrease with age, often due to muscle loss.
Body Weight
Larger bodies require more energy to sustain themselves.
While a slow metabolism isn’t always the primary cause of weight gain, certain conditions, like an underactive thyroid, can slow metabolism and lead to weight gain, even without increased food intake. Weight gain often stems from factors like overeating, lack of exercise, stress, sleep deprivation, and illness.
Can chillies help? “Capsaicin in chilli has been found in some studies to increase metabolism and calorie burning,” says Constantine-Smith. “However, these claims are weak, and the effect is minimal and temporary.” So, while there might be a slight metabolic boost, it’s not a significant, long-term solution for weight loss.
The Final “Hot” Take on Weight Loss
So, does hot food help you lose weight? A little spice might offer a small benefit, but it’s not a quick fix.
If you don’t enjoy spicy food, don’t worry! There are more effective ways to lose weight, such as improving your diet, exercising regularly, and getting enough sleep. Enjoy chillies for their flavor, not as a weight-loss strategy.
