https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 claims

— “As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.”

Strength training exercises at least twice a week. Strength training is important because it helps counteract muscle loss associated with aging. And since muscle tissue burns more calories than fat tissue does, even at rest, muscle mass is a key factor in weight loss.

— “Aerobic exercise is the most efficient way to burn calories and includes activities such as walking, bicycling and swimming. As a general goal, include at least 30 minutes of physical activity in your daily routine.”

— “Don’t look to dietary supplements for help in burning calories or weight loss.” Manufacturer may cite clinical trials and claim “98%” effective, but the statistics are often weak and flawed. They may use the most obese individuals whose weight fluctuate a lot. They probably never use randomized control trials.