Metabolism and Body Weight: What's The Link?


Metabolism has a direct impact on body composition and energy levels. Even the slightest imbalance can result in weight gain, hormonal disorders, fatigue, and nutrient deficiencies. Though most people associate metabolism with weight loss, this complex system does much more than just regulate your weight.

Let's see how metabolism works and why it's so important to your health!

The Role of Metabolism
At the most basic level, metabolism is a set of chemical reactions that allow your body to convert dietary nutrients into energy. Every time you eat a cookie or drink a smoothie, your body works hard to digest and break down the nutrients consumed. Once digestion is complete, it uses the micro and macronutrients from food to support its daily functions. Your metabolism is what makes these things possible.

Every second, thousands of metabolic reactions take place in your body. The nutrients ingested keep your cells healthy and functioning at their peak. Digestion, breathing, sleeping, and other bodily functions would not be possible without metabolism.

This factor also plays a key role in bone health. According to science, metabolism impacts cartilage and synovial joint function. If it's out of balance, your risk of osteoporosis and musculoskeletal diseases increases.

Metabolism and Weight Loss
How much you weigh depends a lot on your metabolism. This process regulates the way in which your body uses energy for fuel. A high metabolic rate makes it easier to lose weight and keep it off. This means your body is more efficient at processing the nutrients from food.

Some people have a faster metabolism than others. We all have at least one friend who can eat everything in sight without gaining weight. However, there are ways to naturally boost your metabolic rate and improve body composition.
Strength training, for instance, increases resting metabolic rate and influences fat distribution. The same goes for high-intensity interval training (HIIT). Steady state cardio has the opposite effect. It slows down your metabolism and puts your body in a catabolic state. This leads to muscle loss, reduced strength, and low energy.

Your metabolism dictates how many calories you burn at rest. Thus, it makes sense to focus on increasing your metabolic rate. The faster your metabolism, the higher yourenergy expenditure will be.

Factors That Influence Your Metabolism
From genetics to activity levels and dietary habits, there are various factors that influence your metabolic rate. For example, people with a large body frame and more muscle burn more energy throughout the day. Men have a faster metabolism due to their muscle mass.

In general, athletes burn more calories at rest because of their high activity levels and muscular bodies. Compared to fat tissues, muscle requires more energy to sustain itself. Exercise promotes hypertrophy, which in turn, speeds up your metabolism and improves body composition.

As you age, your metabolic rate drops. This explains why most people tend to gain weight after age 35 or so. The decrease in metabolism is due to the loss of lean mass. After age 34, you lose about 10 percent of your muscle mass per decade. Less muscle equals a slower metabolism. The good news is that you can prevent this issue by staying active and eating clean.

Your diet influences metabolism. For instance, high-protein diets have been linked to a faster metabolic and increased fat oxidation. Protein influences the hormones that regulate body weight, such as testosterone and HGH. It also improves insulin response, which further prevents weight gain.
To sum things up, a faster metabolism makes weight loss easier. No matter your age, you can rev up your metabolic rate by tweaking your diet and exercise routine. Unless you have an underlying condition, such as hypothyroidism, you should be able to ignite your fat burning engine through lifestyle changes.


  • Metabolism regulates every function in the human body, from breathing and digestion to bone growth. This process influences the way in which your body uses nutrients for fuel. 
  • A high metabolic rate makes it easier to lose weight and keep it off. 
  • High-protein diets, strength training, HIIT, and certain foods can naturally boost your metabolism and improve body composition.