Metabolism is the body's natural process of burning calories and converting food into the energy you need every day. Like a machine, metabolism works continuously, even while you sleep. Its purpose is to ensure the body has the fuel to move, think, and function normally.
But unfortunately, not everyone has an optimally functioning "engine." When your metabolism slows down, you tire easily, struggle to lose weight, and feel sluggish throughout the day even if you've eaten enough. Therefore, it's crucial to know how to improve your metabolism naturally.
What are the signs of a disturbed body metabolism?
Sometimes, we don't realize our metabolism is slowing down. However, a slow metabolism has very clear signs. If your body starts burning energy more slowly, or if your exercise and diet progress are not showing results, you should be suspicious of your metabolism; it could be your body's way of telling you something is wrong.
The following are general signs that the body's metabolism is having problems.
- It's hard to lose weight, even if you eat little or exercise regularly.
- Easily tired and lacking energy, even after adequate sleep.
- Hair loss, dry skin, and constipation are signs that the body is lacking energy for basic functions.
- Your body temperature tends to be cold, because your metabolic system is not working optimally.
If these signs start to appear, it's your body's subtle warning to pay more attention to your diet, rest, and physical activity. Start improving your lifestyle to get your metabolism running at full capacity again.
What Factors Affect Body Metabolism?
1. Age
One of the main factors affecting metabolism is age. As you get older, usually starting in your 20s, your body's natural metabolic rate tends to slow down. This means your body burns calories more slowly, even when you're not doing any activity.
This isn't because the body suddenly becomes "lazy," but rather because of natural changes occurring within it. This decline is largely due to a loss of muscle mass (sarcopenia) and hormonal changes. Muscle is the most metabolically active tissue, and the more muscle you have, the more energy your body burns, even at rest. So, when muscle mass begins to decrease, calorie burning automatically decreases.
Also Read: 6 Benefits of Calisthenics for Seniors, Staying Fit in Old Age
2. Muscle Mass
Muscles are metabolically active tissues. This means they continue to burn calories even when you're at rest. While fat tissue tends to be "passive," muscles actually need energy to survive.
So, the more muscle you have, the more calories you burn each day, even without strenuous exercise. That's why strength training like weightlifting is so important, not only for body shape but also for keeping your metabolism running smoothly.
By increasing muscle mass, you automatically increase your Resting Metabolic Rate (RMR) , the number of calories your body burns at rest. So, if you want to maintain a high metabolism and resist weight gain, don't just focus on cardio; add weight training to help your body work more efficiently at all times.
Also Read: How to Easily Calculate Daily Calories for Dieting
3. Hormon
Hormones act as chemical messengers that control nearly every bodily function, including how you burn energy. For example, thyroid hormone is a key regulator of metabolism.
If the level is too high (hyperthyroidism), the metabolism can be too fast, resulting in a thin body but a racing heart. Conversely, if it's too low (hypothyroidism), the metabolism slows, leading to weight gain, fatigue, and frequent cold sensations.
Besides the thyroid, insulin and cortisol also play a crucial role. Insulin regulates blood sugar levels and stores energy, either in the form of glycogen in muscle or fat. However, if you have insulin resistance, your body struggles to use energy efficiently.
Meanwhile, cortisol, aka the stress hormone, when continuously released due to chronic stress, can cause the body to store fat, especially in the abdominal area, and even break down muscle for energy. So, if you want to maintain an optimal metabolism, it's not just diet and exercise that are important.
4. Physical Activity
Physical activity is one of the biggest factors determining how quickly your body burns calories each day. From simple activities like walking to intense exercise, everything contributes to your daily energy expenditure. The more active you are, the more calories you burn.
This means your metabolism remains "on" and doesn't slow down. Conversely, a sedentary lifestyle drastically reduces energy burning, making your metabolism seem to slow down. Interestingly, the effects of exercise don't stop once you're done.
After an intense session, such as strength training or HIIT, your body continues to burn calories for the next few hours through a process called EPOC (Excess Post-Exercise Oxygen Consumption), or the afterburn effect. So, if you want to keep your metabolism active even after resting, don't be lazy about moving.
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5. Eating Patterns
Diet plays a major role in determining how fast or slow your metabolism works. When you go too extreme with your diet, your body goes into starvation mode . In this phase, your metabolism automatically slows down to conserve energy and keep vital functions running.
As a result, instead of losing weight faster, the body actually conserves energy, making it harder to burn fat. Furthermore, digesting food also requires energy, a process called the Thermic Effect of Food (TEF).
Interestingly, each nutrient has a different effect: protein has the highest thermic effect (around 20-30%), carbohydrates around 5-10%, and fat only 0-3%. This means that eating enough protein can help naturally increase your daily energy expenditure.
How to Improve Body Metabolism Naturally
1. Increase Physical Activity
If you feel tired easily, have trouble losing weight, or run out of energy quickly, it could be a sign that your metabolism is slow. One of the easiest ways to improve this is by increasing your physical activity.
Cardio exercises like running, cycling, or skipping can help burn more calories and stimulate your metabolism to work more efficiently. The more you move regularly, the more your body burns energy, even while at rest.
Also, don't forget strength training exercises like weightlifting, push-ups, or squats. These types of exercises help build muscle mass, and muscle is the body's natural calorie-burning engine. The more muscle you have, the faster your metabolism will work.
But if you're too lazy to move, try some lying-down exercises, which aren't too strenuous but are effective in improving your metabolism. If you still don't want to move, be prepared for your condition to get worse.
2. Consume nutritious food
The most effective way to improve your metabolism is to eat foods that naturally boost energy burning. Focus on high-protein foods like eggs, chicken, fish, and nuts, as the body requires more energy to digest them.
Also, add green tea or coffee, which are rich in caffeine and catechins, two compounds proven to help speed up metabolism. Also, don't forget spices like ginger, chili peppers, and cinnamon, which can have a thermogenic effect, meaning they help the body burn calories faster.
Choose whole, minimally processed foods to avoid disrupting your metabolism with unnecessary additives. To avoid further confusion, take a look at the image below.
3. Drink Enough Water
When the body is well-hydrated, calorie burning is more efficient because water helps cells and the digestive system function optimally. Not drinking enough water can slow down your metabolism and cause your energy to drop without you realizing it. So, make sure you drink at least 8 glasses of water per day, and if you're active or sweat a lot, increase your intake to stay refreshed and maximize calorie burning.
4. Get Enough Rest
Lack of sleep can disrupt the hormones leptin and ghrelin (hormones that regulate hunger and satiety). This slows metabolism and causes the body to store more fat. Ensure you get 7–8 hours of sleep each night to optimize your body's recovery process. Adequate sleep not only keeps you feeling refreshed but also helps your metabolic system work more efficiently, resulting in more stable energy levels and optimal calorie burning.
5. Manage Stress Well
When you're constantly stressed, cortisol levels increase, causing your body to store fat, especially around the belly area. Therefore, it's crucial to give your mind a break. Try simple relaxation techniques like meditation, yoga, or a walk in nature. With more manageable stress, your metabolism can return to balance and your energy burning process can be more optimal.
Let's Start Building a Healthy Lifestyle to Maintain a Healthy Metabolism!
You can maintain and improve your body's metabolism naturally. No need for fancy supplements. Simply exercise regularly, eat nutritious food, get enough sleep, and manage your stress effectively.
If you do these four things correctly, your body will be able to work more efficiently, burning energy and maintaining balance. But remember, consistency isn't the key. So if you're still unsure where to start, try these tips to help you build a healthy and sustainable exercise habit!
