The word metabolism has been used and abused by many. Internet ads claim we can boost our metabolism through various weight loss meals, supplements or shakes, and lose weight with the drop of a hat. But even if losing weight does happen, keeping it off can be another matter entirely. As a dietitian, I know that while quick fixes are tempting, there are four key ways to increase your metabolism for sustainable weight loss.
What is the metabolism?
First, here's how it works. Our metabolism is the amount of energy our body needs to maintain essential biological processes like breathing, movement, digestion and cellular repair, all of which make up our “metabolic rate”. And yes, your metabolic rate does become less efficient as you age, making it harder to lose weight.
You are able to fuel your metabolism from two sources: food and drink, and your body’s own cells. When we consume food and drink, our body takes the energy it needs and stores the excess. The excess is primarily stored in our fat cells, where it can be accessed in times of need.
Weight loss diets work by reducing the amount of excess energy supplied via food and drink, thereby forcing the body to break down its own fat stores to access the energy it needs.
Why isn’t there a one-size-fits-all approach to losing weight?
If we consider that your metabolism is the amount of energy your body needs to perform normal processes, those with larger bodies actually require more energy than those with smaller ones. There in not a “one-size-fits-all” solution to the mystery of your metabolism.
Think of your body like a car – would you be surprised to learn that a larger car requires more fuel than a smaller car does to drive the same number of kilometres? Bodies are the same. It takes more energy to fuel a larger body mass than it does to fuel a smaller one. This means that people with larger bodies can often lose weight while consuming more kilojoules than people with smaller bodies.
Now that’s not to say it should be “easier” for heavier people to lose weight – we know that weight loss is not that simple. But it’s important to understand that people with different body sizes have different energy needs, so even if you’re following the same meal plan as your partner, comparing your weight loss results to theirs is not helpful.
This is part of the reason people hit weight loss plateaus. As a person’s body weight decreases, so too does their energy expenditure – they’ve downgraded from an SUV to a sedan, and it now takes less fuel to drive the same number of kilometres.
This means that once a person’s weight gets low enough, the energy intake that previously resulted in weight loss will stop “working”, and they’ll find that their weight stays the same. In this situation, a further decrease in energy intake (or increase in energy expenditure) is required to kick start weight loss again.
How to boost your metabolism
Many of us would love to boost our metabolism, and I wish I could say it was as simple as taking a certain supplement or one special food. Spoiler: it’s not. But there are some things that we can do to make the most of the metabolism we’ve got.
1. Keep moving
The old “energy in vs energy out” equation holds true. The more we move, the more energy we need to consume to maintain our body weight. For overall health it’s important to get some moderate and high-intensity exercise each week, but on top of structured exercise, getting exercise “snacks” throughout the day will help boost your energy expenditure without too much inconvenience.
It’s cheesy, but taking the stairs instead of the lift, getting off the bus a stop early and parking further away at the shops will all help. Running around with your kids or pets also counts.
2. Lift big
Resistance training is a powerful tool that keeps your metabolism firing. Resistance training builds muscle mass, and muscle is more metabolically active than fat. Pilates is a great starting point for core strength and mobility, but lifting some heavier weight will be required to help you build the muscle mass you need.
This type of exercise is also fantastic for bone health, which is one of the first things to suffer when our body isn’t getting the fuel it needs.
3. Include regular protein
Resistance training is the stimulus to grow your muscle mass, but protein will provide the building blocks. You can’t build muscle without it! Aim to get a source of protein at every meal, in the form of dairy, lean meat, fish, poultry, eggs, legumes or tofu.
If you are plant-based, keep in mind that legumes (lentils, chickpeas, beans) have less protein per gram than animal-based protein sources, so you will need to add a generous serving to meet your protein needs.
Our bodies use energy to process food, and our bodies need to use more energy to digest proteins, reports The Conversation. Eating protein-rich foods will increase your metabolic rate by about 15% (compared to the average of 10% from all foods).
4. Rest up
Quality sleep is key for recovery. You need to build muscle to foster a healthy metabolism, but you can’t do this without adequate rest. Getting enough sleep will also help regulate your appetite, meaning you’re less likely to crave sugary snacks or have a 3pm energy slump.
It’s a bit of a cycle – if you sleep well, you’ll have the energy to perform the resistance training you need to build the muscle that’s going to keep your metabolism firing.
Learn how to get better sleep here.
Ashleigh Jones is an accredited practising dietitian and leads a team of dietitians at Lite n’ Easy.
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