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Metabolism and Weight Loss Explained: What You Need to Know

Image of healthy foods that support your metabolism: vegetables, fruits, whole grains and legumes

When it comes to weight loss, metabolism is often a buzzword surrounded by myths and misconceptions. You’ve probably heard people blame a “slow metabolism” for their struggles or wonder if certain foods or activities can “speed it up.”

While metabolism does play a key role in weight management, it’s important to understand how it works and what you can do to support it. Let’s break it down in simple terms and explore ways to work with your metabolism for better health.

What is Metabolism?

Metabolism is the process by which your body converts calories from food and beverages into energy. Even when you’re resting, your body needs energy for essential functions like breathing, circulating blood and repairing cells. This baseline energy use is called your Basal Metabolic Rate (BMR), which accounts for the majority of the calories you burn each day.

Your metabolism is influenced by several factors:

  • Age: Metabolism naturally slows as you get older.
  • Muscle Mass: Muscle burns more energy than fat, even at rest.
  • Genetics: Some people naturally have faster or slower metabolic rates.
  • Hormones: Imbalances, such as with thyroid function, can affect metabolism

While you can’t change your genetics or age, there are still effective ways to support a healthy metabolism.

How Metabolism Affects Weight Loss

The relationship between metabolism and weight loss comes down to energy balance. To lose weight, you need to consume fewer calories than your body burns. However, if you reduce your calorie intake too drastically or lose weight too quickly, your metabolism can slow down as a protective response. This means your body starts conserving energy, making further weight loss more challenging.

This metabolic slowdown is a common reason why extreme diets or “quick fixes” often lead to plateaus and frustration. A slower, steady approach to weight loss helps keep your metabolism stable while still allowing for progress.

How to Support a Healthy Metabolism

Prioritize Protein at Meals

Protein is essential for maintaining muscle mass, which helps keep your metabolism active. Include high-quality protein sources like chicken, fish, eggs, tofu, Greek yogurt and legumes in every meal.

Incorporate Strength Training

Building and maintaining muscle helps boost your Basal Metabolic Rate. Start with beginner-friendly activities like wall push-ups, chair squats or resistance band workouts to gradually increase strength.

Stay Active Throughout the Day

Small movements like walking, standing or stretching, add up. Non-Exercise Activity Thermogenesis (NEAT)—the energy you burn during everyday activities—can significantly impact your overall calorie burn

Don’t Skip Meals

Eating regular, balanced meals keeps your metabolism steady and prevents your body from going into energy-conservation mode.

Stay Hydrated

Water plays a crucial role in energy production and helps your body function efficiently. Try warm herbal teas or water infused with citrus for hydration in colder months.


Metabolism isn’t the “enemy” of weight loss; it’s a natural process that can be supported through healthy habits. Remember, weight loss is not a race—it’s about making gradual, sustainable changes that support your overall health.

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