What is metabolism?
Metabolism refers to all the chemical processes that take place within your body to keep you alive and functioning. These processes convert the food and drink you consume into energy, which your body uses for everything from breathing and digesting food to movement and cellular repair.
The amount of energy your body requires to perform these basic functions at rest (such as during sleep) is known as your Basal Metabolic Rate (BMR). Several factors influence your BMR, including age, muscle mass, hormones, medical status, body size, sex and genetics.
It’s common to worry about having a ‘slow metabolism’ when weight loss feels difficult. However, larger bodies actually burn more energy at rest, simply because they have more mass to support.
How to Support a Healthy Metabolism
1. Build muscle
As you lose weight, you naturally lose some muscle mass. Preserving muscle is essential for maintaining a healthy metabolism at a lower weight. Aim to do resistance training at least twice per week if able. This can include bodyweight exercises (e.g. squats, press-ups, lunges), weight training (free weights or machines), yoga, or Pilates.
2. Eat enough protein
Protein plays a key role in muscle maintenance and repair, as well as helping you feel fuller for longer. Aim to consume around 60–75g of protein per day.
3. Avoid undereating
Drastically cutting calories can cause your metabolism to slow down in an effort to conserve energy. Eating too little may lead to fatigue, nutrient deficiencies, and reduced muscle mass. Whilst taking GLP-1 medication, as an absolute minimum:
- Women should eat at least 1,200–1,500 calories per day
- Men should eat at least 1,500–1,800 calories per day
However, needs will vary significantly based on your height, activity, medical status and more so getting tailored advice is recommended.
4. Sleep well
Aim for 7–9 hours of good-quality, uninterrupted sleep each night. Poor sleep can disrupt hunger hormones (like ghrelin and leptin), potentially leading to increased appetite and cravings.
5. Manage health
Chronic stress can affect metabolism and encourage fat storage through elevated cortisol levels. Techniques such as deep breathing, mindfulness, yoga, or meditation can help you manage stress effectively.
6. Stay hydrated
Aim to drink at least 2–3 litres of fluid per day. Try to limit excessive caffeine and alcohol intake, as these can interfere with sleep and hydration.
Understanding your metabolism can help you make more informed and compassionate choices about your health. Rather than focusing on trying to “speed it up” (since it’s already working at its own pace), the goal is to support it with healthy habits like nourishing your body with enough food, staying active, getting good sleep, and managing stress.
Remember, everybody is different and sustainable progress takes time. Be kind to yourself and focus on small, consistent steps that support your wellbeing, not just the number on the scale.
