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Among the things that have been said to boost human metabolism and help control weight gain are green coffee beans, coconut oil, vinegar, cabbage, eggs, soup, blackberries, walnuts and hot chilli peppers.

None have much scientific justification, and some — notably the peppers — are just as likely to cause painful or negative effects on digestion. As the U.S. National Library of Medicine puts it, myths can backfire, and “there are more myths about boosting metabolism than tactics that work.”

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After about 30, metabolism does not really change, and certainly not in response to one single food, according to the common dietary wisdom.

So eat the same from 30 to 60 and you may well be 30 pounds heavier

Now, a scientific review of thousands of adult Americans tracked over more than six years suggests the gold standard solution to weight management — exercise — is just as beneficial whether done in intense bursts, such as a run or a fitness class, or in little bits throughout the day, such as walking and taking the stairs.