September 8, 2025 Madhura Mohan

The Role Of Metabolism In Weight Loss

You’ve counted calories. You’ve nailed your workouts. You’ve traded sugar for stevia. But the scale? Still holding steady. So, what’s the missing piece? Enter: metabolism - your body’s internal engine, operating 24/7, even while snoozing, scrolling or sipping herbal tea! But just how much is your metabolism really driving weight loss?

In this blog, we’re not just spitting buzzwords - we’re clarifying:

• What metabolism really is (hint: it’s more than just “fast” or “slow”)
• How your Basal Metabolic Rate (BMR) is a huge piece of the fat-burning puzzle
• Why understanding stress, sleep, and muscle mass is fundamental to losing weight - and why you need to keep them in check
• How to naturally support your metabolism - without crazy gimmicks or crash dieting

It doesn’t matter if you feel that your metabolism is betraying you, or if you’re just trying to understand how it all fits in with your weight loss plan, this is your opportunity to get it clear, absolutely confident, and evidence-based.

What Is Metabolism, Really?

Metabolism isn't just another hip term Hollywood or fitness professionals are using - it's literally your body's engine. Your metabolism takes food (and drink) and turns it into energy, gives every cell in your body energy, and determines how many calories you burn every hour. The faster your metabolism operates, the more calories you'll burn off - even at rest.

There are three key elements of energy expenditure:

• Basal Metabolic Rate (BMR): The energy you spend performing bodily functions such as breathing, circulation, and repair of cells. BMR accounts for 60–75% of daily calorie expenditure.
• Thermic Effect of Food (TEF): The energy you spend processing the food you eat. As a general rule, Protein has the highest TEF of any macronutrient.
• Physical Activity: The most unpredictable factor. Physical activity includes anything you do that requires movement, exercise, and even fidgeting. Here’s a fun fact: Blinking your eyes and holding your posture both use metabolic energy, too.

The Main Culprit Is Not Necessarily "Slow Metabolism"

Certainly, a slow metabolism could be in the way of losing weight, but many of the usual suspects, like sleep quality and quantity, stress levels and muscle mass quality and quantity, may factor into weight gain more. Many people blame metabolism, but the real culprits in weight gain situations are often:

• ❌ Skipping meals (slowing down your BMR)
• ❌ Not eating enough food (causing metabolic adaptation)
• ❌ Not doing enough strength training (and thereby, losing muscle mass quality and quantity)

Your metabolism is not broken; it is responding to how you treat it. Metabolism works similarly to a thermostat, as it turns down the fuel. If you constantly lower the fuel, it adjusts to conserve energy.

How Can You Increase Your Metabolism Naturally?

Forget the magical pills and metabolism teas– here’s what actually works:

1. Eat Plenty Of Protein

Protein has a higher thermic effect- it takes more energy to digest. Plus, it helps preserve muscle, meaning a high BMR. Fat-burning foods: Eggs, lentils, chickpeas, tofu, Greek yogurt, salmon, tempeh

Tip: Aim to include protein in every meal to stabilize blood sugar and provide support to lean tissue.

2. Increase Muscle Mass

Muscle uses up more calories than fat, even whilst you’re binge-watching your favourite Netflix series. Resistance training 2–3 times per week can elevate your resting metabolic rate in large proportions!

Try: Bodyweight circuits, dumbbell workouts, yoga with strength holds.

3. Hydration First Thing In The Morning

Water can increase your metabolism momentarily, along with warm water, up to 30%. Add lemon for liver support and digestion.

Bonus: Staying hydrated will also help your body metabolize fat much more efficiently.

4. Focus on Sleep & Stress Management

Issues with sleep and constant stress cause cortisol to elevate, & slowing metabolism, ultimately promoting fat storage, particularly in the belly region.

Some ideas include: • Magnesium-dense foods (spinach, pumpkin seeds, dark chocolate) • Guided meditation/breath work • Consistent sleep routine (7–9 hours).

The Role Of Metabolism In Weight Loss

In this blog, we’re not just spitting buzzwords - we’re clarifying:

It doesn’t matter if you feel that your metabolism is betraying you, or if you’re just trying to understand how it all fits in with your weight loss plan, this is your opportunity to get it clear, absolutely confident, and evidence-based.