You’ve probably heard all sorts about ‘boosting’ your metabolism. But is that something that’s actually possible, or just another case of misleading diet industry jargon?

Do you know anyone who has a truly awful diet but never puts on weight while your belt groans when you just look at a cake? It’s one of life’s cruel pranks, and it could all be down to our metabolism.

What even is metabolism?

Metabolism refers to the chemical processes that keep our bodies alive. We’ve got blood pumping, air flowing, food digesting and much much more going on inside our bodies 24/7, so it’s no surprise that these processes need energy. Our metabolism works to convert energy into fuel for our bodies.

Genetics play a large part in how fast or slowly we burn energy (commonly referred to whether we have a slow or fast metabolism). Other factors include age, percentage of lean muscle/body fat and sex, as men usually have a significantly higher metabolism than women.

Between 60 – 80% of our total daily energy expenditure is taken up by just being alive (breathing, circulation, cell renewal, etc.). This is known as our basal metabolic rate (BMR). A ‘slow metabolism’ is actually down to a low BMR.

The remaining 20-40% is where we can make a difference, as this includes physical activity and digesting food. This combines with the BMR to make our total daily energy expenditure (TDEE).

Can we boost our metabolism?

Our metabolism isn’t an organ that can be flexed, but there are many theories as to how we can support it. It’s thought that the following factors can have a positive effect:

  • A fibre-rich diet. Fibre is indigestible yet our bodies try to digest it anyway, which uses up energy.
  • Strength training. This tears muscle tissue, which our bodies have to use energy to repair and restore.
  • Having more muscle, as muscle is made of ‘metabolically active’ tissue. This needs energy to be built, used, and maintained whereas fat tissue just lazes around not burning energy at all.
  • Eating protein. It takes the body considerable energy to digest protein, plus it’s filling, making us less likely to reach for snacks.
  • Foods like coffee, chilli and ginger are thought to speed up BMR. The bad news is the difference is very slight, and it’s not going to impact your jeans size.
  • HIIT workouts. This type of exercise involves short, intense bursts of exercise followed by periods of active recovery or rest. It’s great for cardio fitness but studies suggest it can also increase the ‘afterburn’ effect where our bodies continue to burn more energy for up to 24 hours after the session.

Nothing will magically make our metabolism turn into a ravenous beast that quickly consumes all the energy we eat. But small gains add up to big changes. If you work out and build muscle, you’ll be burning more energy. If you eat foods that require lots of energy to digest, you’ll be burning more energy, and so on, so don’t lose hope.

What slows it down?

  • Rapid weight loss. Crash diets can cause our metabolism to slow more than would be expected from the overall weight loss. Our metabolism is hard to speed up but frustratingly easier to slow down.
  • Chronic dehydration is associated with a lowered metabolic rate, so make sure you’re drinking enough.
  • Getting older. It’s good to keep in mind here that the aim of good health is for us to get older and to thrive as we age. There’s an inevitable decline in metabolism as we age as we simply don’t need the same energy at 60 as we did at 21. We can help this by continuing to eat well and stay active.
  • Even if your BMR is lower than average, you can still support it by building lean muscle tissue. Making sustainable, incremental changes to your lifestyle is the best way to lose weight and keep it off.

Your MAN v FAT sessions are a great place to start supporting your metabolism. Every game, circuit, or gym session you do helps build lean muscle, which naturally increases your daily energy burn even at rest. Pair that with a protein-rich diet and staying hydrated, and you’ll make your metabolism work for you. Small, consistent habits like these are far more powerful than any “metabolism booster” on the market.

Make Your Metabolism Work for You

Understanding your metabolism is only the first step, putting it into practice is where the results happen. Use your club sessions to build strength and muscle, track your activity and progress, and get advice from your coach on balancing nutrition and exercise to keep your metabolism working efficiently. Share your wins and tips in your team chat or the MAN v FAT Facebook community to stay motivated. Every workout, every meal choice, and every good night’s sleep helps your body work smarter, not harder.