What Is Metabolism?

Metabolism is the process your body uses to convert food into energy. It’s made of three parts:

1. Basal Metabolic Rate (BMR) – the energy your body uses at rest

2. Thermic Effect of Food (TEF) – calories burned digesting food

3. Physical Activity – movement, workouts, and daily steps

The higher your metabolism, the easier it is to maintain or lose weight.

1. What Affects Your Metabolism?

Muscle Mass

Muscle burns more calories than fat—even at rest. More muscle = faster metabolism.

Age

Metabolism naturally slows as you get older, but strength training helps reverse this.

Hormones

Thyroid, insulin, and cortisol all play a role in fat storage and energy use.

Diet Quality

Whole foods boost digestion and TEF; processed foods slow metabolic efficiency.

Sleep & Stress

Poor sleep and chronic stress increase cravings, slow metabolism, and raise cortisol.

2. How Your Body Uses Energy

Carbohydrates – quick energy

Used immediately or stored as glycogen for short-term fuel.

Protein – repair & metabolism support

Helps maintain muscle and increases TEF (your body burns more calories digesting it).

Fats – long-lasting energy

Used when carbs are low or during steady, low-intensity activity.

Balance is key—your body needs all three macronutrients for optimal energy use.

3. Healthy Ways to Support Your Metabolism

Build Muscle with Strength Training

2–4 times per week boosts metabolic rate long-term.

Eat Enough Protein

Aim for 1.2–1.6 g per kg of body weight daily to support muscle and fullness.

Stay Active Throughout the Day

Steps, walking, stretching, and light movement keep metabolism running.

Choose Whole Foods

Veggies, fruits, whole grains, and lean proteins increase calorie burn through digestion.

Prioritize Sleep

7–9 hours reduces cravings and keeps hormones in balance.

Manage Stress

Chronic stress slows metabolism and increases belly fat storage.

4. Weight Management That Actually Works

Forget restrictive diets—they slow metabolism. Instead:

✔ Eat balanced meals
✔ Don’t fear carbs
✔ Add protein to every meal
✔ Strength train consistently
✔ Avoid long periods of sitting
✔ Stay hydrated
✔ Practice portion control

Small, sustainable habits lead to lasting weight results.

Final Thoughts

Understanding metabolism makes weight management easier and healthier. You don’t need quick fixes—just daily habits that help your body use energy efficiently. Prioritizing sleep, movement, whole foods, and strength training creates a strong, balanced metabolism that supports long-term health.