Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning; the molecules constantly change shape, renew, and rearrange themselves to either build things (heal), use energy, or save it as fat.

Sports training can significantly affect metabolic rate, which can determine weight gain and weight loss. This is because it boosts calorie burning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

A high metabolism can also give you energy and make you feel better.

Metabolism is tricky. It’s not as simple as “eating a certain food” or “running a 10k every day,” and certainly not “taking a diet pill.” However, the right balance of factors can lead to a healthy metabolism that’s metabolically flexible and sustainable.

Enough sleep.

Sleep is one of the most critical factors in maintaining (or improving) metabolism. Studies show that sleep deprivation changes glucose metabolism and hormonal functions. The result is a decrease in levels of Leptin Hormone (which controls the feeling of fullness/appetite suppressant), and an increase in the Ghrelin Hormone (which invokes the hungry feeling), along with other issues, known as metabolic dysregulation, which also has links to an increase in obesity and diabetes.

2. Keep a good combination of exercise with CARDIO + STRENGTH.

For example: 40 minutes of any Cardio 3-5 days a week, including some H.I.I.T. (high-intensity interval training) and 2-3 times a week of Strength Training. People with strength training burn significantly more fat than those who only perform cardio exercises.

People who are leaner and have higher muscle mass burn more calories at rest than those with higher body fat.

Fact: At rest, one pound of lean muscle burns 14 calories a day, while one pound of fat burns 2-3 calories a day.

Tip: Strength training can be weights at the gym or bodyweight exercises like push-ups, pull-ups, crunches, or resistance bands.

3. A well-balanced nutrition.

Avoid extreme diets. While some studies show that fasting is healthy, if you are underfeeding your body on a regular basis, your metabolism will adapt to the lower caloric intake and work to preserve the remaining calories as fat rather than energy, hence slowing down your metabolism.

Tip: Reduce calorie intake at a healthy and realistic pace to lose weight sustainably.

Fact: Eating food, like protein, can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb, and process the nutrients in your meal.

Protein causes the most significant rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Try to include proteins in every meal. Proteins can be nuts, meat, fish, yogurt, cheese, eggs, and many vegetables, such as green vegetables. Rice and beans are also rich in protein.

Tip: Try to have 30% of your food intake in protein.

Fact: While carbs are necessary for energy, studies show that some are better than others. Consuming complex carbs (ex., oats, potatoes, rice, fruits, veggies, beans, or grains) versus simple carbs (ex., white bread, pasta, food with raw sugar, corn syrup, and concentrated fruit, etc.) means that the body requires more effort to break down the foods. That’s why you feel full for longer when you eat complex carbs.

4. Coffee.

Studies have shown that caffeine can boost metabolism by 3 to 11%. Most fat-burning supplements have caffeine as their #1 ingredient. That doesn't mean that you need to be a coffee addict or spend all day drinking coffee expecting to lose weight–you still need to put in the effort.

Tip: Coffee before exercise can improve your workout, speed up metabolism, and burn fat more efficiently.

5. Age ain’t nothin’ but a number.

Age is just a number, but it still affects your metabolism. The rumors on this one are true.

From about age 25 until age 65, your metabolic rate decreases by 2-5% each year. This means the number of calories your body burns without you doing any physical activity decreases.

Tip: The best way to beat the reduction in your BMR is to exercise regularly. Following a healthy eating plan helps as well. The more lean muscle you have, the more calories your body burns.

Remember, you are in charge: don't get in that defeating mindset about “your genes or your age”; there are areas where you have total control over your metabolism: your lifestyle, nutrition, sleep, weight, and well-structured exercises.

5 Ways To Improve Your Metabolism