Brenda, I am trying to lose weight. How do I boost my metabolism? I see various tea’s, juices, and drinks being advertised on social media as metabolism boosters.

Thank you for the question. Metabolism is a frequently used term that is greatly misunderstood. So, let’s work through the answer together. 

Have you ever wondered why some people seem to eat whatever they want without gaining weight, while others feel like they gain weight just by looking at food? The answer often lies in a complex, fascinating process called metabolism.

Think of your metabolism as your body's internal engine. It's the collection of all the chemical processes that convert the food and drink you consume into the energy your body needs to function. This engine is running 24/7, powering everything from your heartbeat and breathing to repairing cells and, of course, physical movement.

Understanding how this engine works is the first step to making it run more efficiently. While you can't change everything about your metabolism—genetics, age, and sex play a role—there are powerful, science-backed lifestyle changes you can make to give it a significant boost. Lets break down the components of your metabolism in simple terms and give you a practical, no-nonsense action plan to rev up your body's engine for better health and more energy.

Part 1: What Is Metabolism, Really? The Three Ways You Burn Calories

At its core, your metabolism is a constant balancing act between two activities :

• Breaking Down (Catabolism): This is when your body breaks down food—like proteins, fats, and carbs—into smaller, simpler parts to release energy.
• Building Up (Anabolism): This is when your body uses that energy to build and repair tissues, like creating new muscle after a workout.

The total number of calories your body burns each day to perform these and all other functions is called your Total Daily Energy Expenditure (TDEE). Your TDEE is made up of three key parts.

1. Basal Metabolic Rate (BMR): Your Engine at Idle

Your Basal Metabolic Rate, or BMR, is the energy your body uses just to stay alive while at rest. Think of it as the fuel your car burns while idling. This is the biggest piece of your metabolic puzzle, accounting for a whopping 

60% to 70% of the calories you burn every day. This energy keeps your heart beating, lungs breathing, and body temperature stable.

The most important factor determining your BMR is your body composition, specifically how much muscle you have versus fat.

• Muscle is metabolically "active" tissue. It burns a significant number of calories even when you're not moving. One pound of muscle burns about 6 calories a day at rest.
• Fat is less metabolically active. One pound of fat burns only about 2 calories a day at rest.

This is a crucial point: having more muscle means your body's engine is naturally set to a higher idle, burning more calories all day long, even while you sleep. This is also why metabolism tends to slow down with age; it's not aging itself, but the fact that people tend to lose muscle mass as they get older.

2. The Thermic Effect of Food (TEF): The Cost of Digestion

Did you know that you burn calories just by eating? The energy your body uses to digest, absorb, and store the nutrients from your food is called the Thermic Effect of Food (TEF). This accounts for about 10% of your daily calorie burn.

Interestingly, different foods have different "thermic effects":

• Protein: Has the highest TEF. Your body uses 20-30% of the calories from protein just to digest it.
• Carbohydrates: Have a medium TEF of 5-10%.
• Fats: Have the lowest TEF, at only 0-5%.

This means that eating protein gives your metabolism a bigger temporary boost than eating carbs or fats.

3. Activity Energy Expenditure (AEE): The Energy of All Movement

This is the part of your metabolism you have the most control over. It includes all the calories you burn through movement, and it's broken down into two types :

• Formal Exercise (EAT): This is the energy you burn during planned workouts, like going for a run, lifting weights, or taking a spin class.
• Non-Exercise Activity Thermogenesis (NEAT): This is a fancy term for all the other movements you do throughout the day that aren't formal exercise. It includes walking to your car, typing, fidgeting, gardening, and taking the stairs.

Don't underestimate the power of NEAT! The difference in calories burned from NEAT can be huge—up to 2,000 calories per day between two people of the same size. This is often the hidden factor that separates people who struggle with their weight from those who don't. A person who hits the gym for an hour but sits at a desk the rest of the day may burn fewer total calories than someone who is consistently moving around, even without a formal workout.

Part 2: Your Action Plan for a Higher Metabolism

Now that you understand the "what," let's get to the "how." While you can't change your genes, you can absolutely make lifestyle choices that will have a major impact on your metabolic rate.

Strategy 1: Build Muscle with Strength Training

This is, without a doubt, the most powerful long-term strategy for boosting your metabolism. Remember how muscle burns more calories than fat, even at rest? By adding more muscle to your frame through strength training (like lifting weights or using resistance bands), you are fundamentally upgrading your body's engine. You're increasing your BMR, which means you'll burn more calories 24/7.

Think of it as an investment: the work you do today pays metabolic dividends for years to come. Aim for at least two to three strength training sessions per week.

Strategy 2: Do High-Intensity Interval Training (HIIT)

HIIT involves short, all-out bursts of intense exercise followed by brief recovery periods (for example, sprinting for 30 seconds, then walking for 60 seconds, and repeating). This type of workout is incredibly effective because it creates an "afterburn effect," scientifically known as 

Excess Post-exercise Oxygen Consumption (EPOC).

After a tough HIIT session, your metabolism stays elevated for hours as your body works to recover and repair itself. While the afterburn isn't a magic bullet (it accounts for about 6-15% of the calories burned during the workout), it's a significant bonus that you don't get from steady-state cardio like jogging. HIIT also triggers the release of hormones that help break down stored body fat for energy.

Strategy 3: Prioritize Protein

Protein is a metabolic superstar for three key reasons:

1. It has a high TEF (Thermic Effect of Food): You burn more calories digesting protein than any other macronutrient.
2. It keeps you full: Protein is incredibly satisfying. It helps regulate your hunger hormones, making you feel fuller for longer and naturally reducing your overall calorie intake.
3. It builds and preserves muscle: When you're trying to lose weight, your body can sometimes break down muscle for energy. Eating enough protein helps protect your precious, metabolically active muscle mass.

Aim to include a source of lean protein (like chicken, fish, eggs, beans, or Greek yogurt) with every meal. Carbohydrates are not your friend. Prioritize Protein, health fats and de-emphasize carbohydrates. 

Strategy 4: Move More, All Day Long (Boost Your NEAT)

Make a conscious effort to be less sedentary. The small movements you make throughout the day add up to a significant calorie burn. Simple changes can make a huge difference:

• Take the stairs instead of the elevator.
• Park farther away from the store entrance.
• Use a standing desk or take walking breaks at work.
• Pace around while you're on the phone.
• Do chores around the house.

The goal is to weave movement into the fabric of your life, not just confine it to the gym.

Strategy 5: Get Enough Quality Sleep

Sleep isn't just for resting your mind; it's critical for metabolic health. When you're sleep-deprived, your body's hormones get thrown out of whack. Levels of ghrelin (the "I'm hungry" hormone) go up, and levels of leptin (the "I'm full" hormone) go down. This is a recipe for overeating and weight gain.

Lack of sleep also makes your body less sensitive to insulin and increases the stress hormone cortisol, both of which can disrupt your metabolism.40 Aim for 7-9 hours of quality sleep per night to keep your metabolic engine running smoothly.

Part 3: A Word of Caution on "Metabolism Boosters"

The market is flooded with pills, powders, and foods that promise to skyrocket your metabolism. It's important to approach these claims with a healthy dose of skepticism.

• Spicy Foods, Green Tea, and Caffeine: Certain compounds in these items, like capsaicin in chili peppers and caffeine in coffee and green tea, can give your metabolism a small, temporary bump. However, the effect is minor and not enough to cause significant weight loss on its own. Enjoy them if you like them, but don't count on them to be a primary strategy.
• Dietary Supplements: Be extremely cautious here. The supplement industry is not tightly regulated, and manufacturers don't have to prove their products are safe or effective before selling them. Many "fat burners" have little to no scientific evidence to back up their claims, and some have been found to contain dangerous, unlisted ingredients that can cause serious health problems like liver damage or heart issues.

The Bottom Line

There is no magic pill or single food that will transform your metabolism overnight. A healthy, efficient metabolism is the result of a consistent, holistic lifestyle. The most powerful and proven strategies are simple, but they require effort:

• Build muscle through strength training.
• Eat plenty of protein at every meal.
• Move your body often, both in and out of the gym.
• Get enough quality sleep and stay hydrated.

By focusing on these foundational pillars, you can take control of your metabolic health, build a stronger and more resilient body, and unlock a new level of energy and well-being.

Remember, your metabolism and weight loss are unique to you! We are here to help you in your weight loss journey. We want a healthy, beautiful, you!