Metabolism: How It Works and What You Can Actually Change

Metabolism is the set of chemical reactions that turn food into energy. Your body burns calories just to keep your heart beating and lungs breathing — that’s your basal metabolic rate (BMR). Genes, age, body composition, hormones, and medicines all shape BMR. The good news: you can influence several of these factors with simple daily choices.

Everyday moves that boost metabolic rate

Lift weights. Muscle burns more calories than fat even at rest. Two or three strength sessions a week makes a real difference. Do compound moves like squats, deadlifts, or push-ups — they work lots of muscles fast.

Prioritize protein. Eating protein at each meal helps preserve muscle and raises the calories you burn during digestion. Aim for lean sources like chicken, fish, beans, eggs, or dairy. A rough target is 20–40 grams per meal depending on your size and activity.

Move more outside the gym. NEAT — non-exercise activity thermogenesis — is the small stuff: walking, taking stairs, standing more. These little actions add up and often beat a single long workout when it comes to daily calorie burn.

Sleep and stress matter. Poor sleep lowers hormones that support metabolism and appetite control. Chronic stress raises cortisol, which can encourage fat storage. Try to get 7–8 hours of sleep and build small stress breaks into your day: short walks, breathing, or stretching.

Medications, hormones, and the metabolism link

Some drugs change weight and metabolism. For example, antipsychotics like olanzapine (Zyprexa) often cause weight gain and raise blood sugar and lipids. Steroids such as prednisone can increase appetite and shift fat distribution. On the flip side, treatments that boost thyroid hormone or testosterone can raise metabolic rate.

If you start a medication and notice big weight changes, ask your prescriber about alternatives or monitoring. Our site covers several meds and their metabolic effects — from antipsychotics to fertility drugs like Enclomisign — so you can have a clearer conversation with your clinician. Don’t stop or change prescriptions on your own.

Watch labs, not just the scale. If a medicine is likely to affect metabolism, ask for baseline and follow-up checks for fasting glucose, A1C, lipids, and weight. Early detection makes fixes easier.

Daily habits beat quick fixes. Crash diets lower metabolic rate and burn muscle. Small, consistent habits — strength training, enough protein, steady movement, quality sleep, and sensible calories — change metabolism without extreme measures.

When to see a doctor: sudden unexplained weight gain or loss, new extreme fatigue, signs of high blood sugar, or if you suspect a medication is the cause. Your provider can run tests, adjust drugs, or refer you to a dietitian. Small changes now save time and health later.