Ever wonder why some people can eat whatever they want, never exercise and still not gain weight, while others seem to gain weight just by looking at a donut?
I’m one of the latter. My body gains weight at the drop of a hat. As my teenage son, Ramsey, would say, my metabolism has “no chill.” It’s one of the many reasons I eat the way I eat and live the way I live.
So why do some people gain weight easily while others don’t? Are some folks just born lucky?
I hate to say it, but yeah—kind of.
While body weight is influenced by many factors, one of the most significant is metabolism, and much of it is genetically determined.
I’m sure you’ve heard people say, “I can’t lose weight because I have a slow metabolism.” Maybe you’ve even said it yourself.
There’s some truth to that, but the real question is why. Here, I’ll break down what metabolism is, how it influences weight and what you can do to rev it up for weight loss and long-term control.
What Is Metabolism?
Also known as the metabolic rate, metabolism refers to how quickly your body burns calories to fuel essential functions like breathing, blood circulation and brain activity. We get calories from food and beverages, but our bodies also store them in the liver, muscles and fat cells.
Some people naturally have high metabolic rates, allowing them to eat more and do less without gaining weight. But metabolism isn’t set in stone. While certain aspects are beyond our control, there are ways to influence it.
Let’s break down its key components.
Components of Metabolism
Metabolism includes three main parts:
- Basal Metabolic Rate (BMR) – The calories your body burns at rest, making up 60-80% of daily energy use.
- Physical Activity-Induced Energy Expenditure (PAEE) – The calories burned through movement, accounting for 15-30%.
- Diet-Induced Thermogenesis (DIT) – The temporary boost in metabolism from digesting food, making up 5-10%.
Each plays a role in how your body burns calories and manages weight.
Basal Metabolic Rate (BMR)
Your BMR is the energy your body uses just to stay alive. It accounts for the majority of your daily calorie burn, even when you’re doing absolutely nothing.
On average, BMR is about 1,500 calories per day, which is the minimum your body needs to function at rest. It varies from person to person and is largely influenced by genetics, age, body size and gender.
Younger, taller and leaner individuals—especially men—tend to have higher BMRs. Unfortunately, we can’t stop aging, stretch ourselves taller or change our genetic makeup. But we can impact our metabolism in other ways.
Physical Activity-Induced Energy Expenditure (PAEE)
The second component of metabolism, PAEE refers to the energy burned through movement, whether it’s walking, cleaning or working out. The more you move, the more you burn.
Exercise, especially resistance training, is key because it helps maintain lean muscle mass. The more lean mass you have, the higher your metabolism. This is also why men tend to have higher metabolic rates than women and why metabolism slows with age due to muscle loss.
The takeaway? Stay active and build muscle—PAEE is a part of metabolism you can control.
Diet-Induced Thermogenesis (DIT)
Finally, there’s DIT, which is the temporary calorie burn that happens when your body digests food. While it’s the smallest component of metabolism, every little bit helps. Certain foods, especially protein, require more energy to digest, which increases calorie burn. Eating slowly and chewing thoroughly can help, too.
Now that we’ve covered metabolism’s basics, let’s talk about how to boost it.
How to Boost Your Metabolism
If you have a naturally high metabolism, managing your weight is relatively easy. But if you have a slower metabolism (like me), you have to be more strategic. Here are six ways to rev up your metabolism naturally.
1. Strength Train Regularly
The more lean mass you have, the higher your metabolic rate. Strength training helps preserve muscle and even boosts calorie burn for hours after exercise. Just 2-3 days a week of resistance training—using free weights, machines, resistance bands or your body weight—can make a big difference.
2. Increase Cardio Intensity
Cardiovascular exercise at any level benefits your health, but high-intensity cardio takes metabolism to the next level. This doesn’t mean long, grueling workouts. Just 15-20 minutes of higher-effort movement—like increasing your walking speed, adding an incline or incorporating bursts of intensity—can do wonders.
For instance, if you typically walk at 2.0-2.5 mph, try bumping it up to 3.0-4.0 mph or adding a slight incline.
3. Get More Sleep
Lack of sleep wreaks havoc on metabolism, increases fat storage and triggers overeating. Even just a few nights of poor sleep can slow your BMR. Most adults need 7-8 hours per night, but if that’s not realistic, aim for at least six solid hours. A consistent bedtime routine helps—turn off screens, read a book or stretch before bed.
4. Chew Your Food Thoroughly
Chewing may seem trivial, but it plays a role in digestion and metabolism. Slowly and thoroughly chewing food increases thermogenesis, which boosts calorie burn. Try chewing each bite at least 30 times before swallowing. Eating whole food salads is a great way to practice mindful chewing!
5. Prioritize Protein
Protein takes more energy to digest than carbs or fat, which means it temporarily increases metabolism by up to 35%. It also preserves muscle, further supporting a higher BMR. Aim for 0.40-0.50 grams of protein per pound of body weight daily. That’s about 60-75 grams for a 150-pound person.
Great sources include poultry, fish, lean meats, eggs, dairy, whole soy foods and legumes.
6. Add Some Spice
Spicy foods like jalapeños, cayenne, and chili peppers boost metabolism through capsaicin, a compound that increases calorie burn. Eating spicy foods can increase metabolism by up to 20% right after eating. They also help curb appetite, making them a great tool for weight management.
If you can tolerate spice, add it to your meals for an extra metabolic boost.
Final Thoughts
When it comes to weight loss, long-term weight control and overall wellness, metabolism can be your best friend or your biggest hurdle. For those dealing with conditions like diabetes, thyroid disease or hormonal imbalances, medical intervention may be necessary. But for most people, these simple lifestyle shifts can make a significant difference.
Try incorporating some of these metabolism-boosting strategies today!
All your re ipes look great.do you only eat salads and chicken.
Thank you Mary! While I love creating and sharing salad recipes, I believe in having a balanced diet that includes a variety of foods. Whether it’s hearty meals, flavorful seafood or the occasional treat, I’m all about enjoying diverse, nutrient-rich options that keep things interesting and delicious 🙂