A healthy metabolism is essential not only for maintaining a balanced lifestyle but also for weight loss and fitness goals. It plays a key role in efficiently converting the food you eat into energy, helping you manage your weight, regulate blood pressure, stabilize blood sugar, and balance hormones. When your metabolism works well, it allows your body to burn calories more effectively and prevents excess fat storage when energy intake/output is balanced. It also supports digestion and nutrient absorption, ensuring your body gets the most out of the food you consume.
Metabolic rate is influenced by several factors, including body composition, stress levels, activity beyond daily routines, diet, and hormones. Each person has a unique metabolic rate, meaning that no two individuals have the exact same energy expenditure. Lean muscle mass, for example, burns more calories at rest than fat tissue, while stress and hormonal fluctuations can either speed up or slow down metabolism. Additionally, the types of food we consume can impact how efficiently our bodies burn energy, with protein-rich foods requiring more energy to digest. Overall, metabolic rate is shaped by a combination of genetics and lifestyle factors.
When your metabolism slows down or becomes 'damaged,' the good news is that it can be restored by addressing the underlying issues. If you’re concerned about metabolic slowdown or want to address any potential metabolic damage, there are several strategies you can use.
First, before you implement any changes on your own, it is imperative to discuss your health concerns with a trusted medical provider. Some metabolic conditions require medical intervention, so having approval from your doctor prior to making lifestyle changes is important. That being said, the following will outline tactics to either prevent metabolic decline or restore a metabolism that may have been negatively impacted.
Muscle and Metabolism
As a personal trainer, I can’t stress enough how important strength training is for overall health and metabolism. The benefits are far-reaching: improved brain function, increased lean body mass (which gives you that 'toned' look), glowing skin, and perhaps most importantly, a healthy metabolism, which allows you to consume adequate amounts of food while maintaining a lean, healthy physique. A common mistake many people make when starting a fitness journey is eating too little while increasing daily energy expenditure as they amp up their fitness routine. While this may seem like a good strategy for weight loss, it often leads to a short-lived, unsustainable path. To truly boost your metabolism, you need to focus on fueling your body, not restricting it.
Eating enough—especially protein—combined with strength training, is one of the best ways to increase your metabolism for long-term fat loss and a healthier body overall. In fact, a study cited on PubMed highlights how important resistance training is for metabolism: 'Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by a reduction in resting metabolic rate and fat accumulation. Ten weeks of resistance training can increase lean body mass by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat mass by 1.8 kg.' [1]
Our bodies are highly adaptable. The activities you consistently do—like lifting weights and eating enough food to fuel muscle growth—will encourage your body to prioritize muscle development. When you lift weights and consume sufficient protein, your body uses the food to build muscle, which in turn accelerates your metabolism. This process leads to long-term fat loss and a leaner physique. As your muscles grow, your body requires more energy to support them, meaning more calories are burned even at rest. Who doesn’t want to eat more and get leaner at the same time?
It’s important to remember that this is a gradual process. Building muscle and revving up your metabolism takes time and consistency. Rather than drastically cutting calories, which can stress your body and hinder progress, focus on smart training and nourishing your body. The result will be a stronger metabolism that supports your fitness goals and overall health. Remember: workout smarter, not harder, and your metabolism will follow.
What You Eat Matters
Alongside optimizing your workout routine, your diet is another powerful tool to help restore and support your metabolism. This goes hand-in-hand with the strength training tip I mentioned earlier – your body is incredibly adaptable, and when you eat too little, your metabolism will slow down as a result. Many people try restrictive diets with very few calories, hoping to lose weight, but what they don’t realize is that this can put their body into a metabolic ‘fight or flight’ mode. In drastic cases, some people may even enter starvation mode without knowing it. When you severely restrict calories, your body responds by holding onto more fat in an effort to protect itself. Metabolism is far smarter than the latest diet trend and will adjust to how you treat it.
Instead of focusing on eating as little as possible, aim to fuel your body with the right combination of fiber, protein, and nutrient-dense foods. This will help you feel satiated and nourish your body’s essential functions. While restrictive dieting can lead to short-term results, it isn’t a sustainable solution. To achieve lasting fitness goals, you want your metabolism to be in a place where it can support you long-term—allowing you to stay lean, healthy, and energized without sacrificing your well-being.
There are many ways to achieve a healthier metabolism. The best two long term methods are to eat a high protein diet and incorporate strength training as part of your fitness routine.
Run Some Tests
Lastly, be sure to get a full blood panel done with your doctor if you feel diet and exercise are not making a difference in restoring your metabolism. Studies found from the National Library of Medicine on the topic of Metabolic Consequences of Weight Reduction states, “During the calorie restriction regime, the metabolic adaptation during rest (basal metabolism) and activity correlates with weight loss. This is maintained not just through changes in metabolic processes but also compensatory behavioral mechanisms to conserve energy. It is proposed that circulating hormones such as leptin, thyroid hormone, and insulin may mediate calorie restriction responses by influencing heart rate, blood pressure, and sympathetic nervous system. Metabolic adaptation is demonstrated to be specific to the calorie restriction regimen since exercise-induced weight loss does not follow metabolic adaptation.” [2]
In other words, your hormones play a role in metabolism and appetite, so you may want to consider bloodwork to find out what your levels are.
The Bigger Picture
Your metabolism can be affected by various factors, including hormonal imbalances, fluctuating blood sugar, and daily activity level. Stress, fatigue, poor diet, and inconsistent energy processing can all contribute to sluggish metabolism, making it more difficult to achieve your goals. If you suspect your metabolism is hindering your progress, it's a good idea to reach out to a healthcare provider, such as a physician or dietician, for guidance. They can help you navigate your recovery by addressing stress and improving nutrient absorption through diet. With the right support, it's definitely possible to restore balance and optimize your metabolic function.
References
1. Westcott, Wayne L. (n.d.). Resistance training is medicine: Effects of strength training on health. Current sports medicine reports. https://pubmed.ncbi.nlm.nih.gov/22777332/.
2. Farhana, A. (2023, July 10). Metabolic consequences of weight reduction. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK572145/.
