Well, metabolism (or metabolic rate) is simply put, the “engine” of your body. It’s the process by which your body converts food and drink into energy. And interestingly, your body uses energy even while you sleep, lie on the couch, or scroll through your phone.

Scientists call this your basal metabolic rate (BMR) – this is the number of calories you burn at rest, just for your body to survive. For example, an adult woman who is 165 cm tall and weighs 65 kg burns about 1400–1600 calories daily just for basic functions like breathing, digestion, cell regeneration, and heartbeat. For a man of the same measurements, this number is even higher – around 1700–1900 calories daily.

But here’s the trick: that number can change. And with certain habits, you can increase it – which means your body will use more energy throughout the day, even when you’re not doing anything strenuous. In the long run, this can help you lose weight, boost your energy, and even improve your mood. So, let’s take a look at 6 tricks that can help you rev up your engine.

1. Eat enough – yes, you read that right!
   A lot of people who want to lose weight start eating too little. This is a big mistake. If your daily calorie intake is too low, your body gets the signal that there’s a “crisis” and starts conserving energy. As a result, your metabolism slows down, which means your body burns fewer calories and prefers to get rid of muscle rather than fat. According to the American Mayo Clinic, your body needs at least 1200 calories per day (for women) or 1500 calories (for men) to function normally. If you go below this threshold, you start losing muscle, which in the long run slows down your metabolism even more. So: eat smart rather than little. More small meals throughout the day, rich in protein, fiber, and healthy fats, is the golden rule.
   
   
2. Calculate how many calories your body burns daily
   If you want real progress, it’s good to know your number. There are a lot of free online calculators for calorie calculation, like MyFitnessPal or TDEE Calculator. Enter your age, weight, height, and level of physical activity – and the calculator will show you how many calories your body burns daily. If you want to lose weight, aim for about a 500 calorie deficit per day – this means you’ll lose about half a kilo per week. As the experts from Harvard Health Publishing say: To lose one kilogram of fat, you need to burn about 7700 calories more than you take in.
   
   
3. Regular exercise is the strongest metabolism booster
   If exercise were a medicine, it would be a bestseller. Regular physical activity, especially cardio exercises like walking, running, cycling, or swimming, is proven to boost your metabolism. And not just during exercise, but even for hours afterwards! A study published in the Journal of Sports Science & Medicine showed that 45 minutes of intense cardio increases metabolism for up to 14 hours after finishing. So your body keeps burning more calories even while you’re watching shows on the couch. So set a goal: 30 minutes of cardio at least 3 to 5 times a week. No need to overdo it – even a brisk walk has a big effect.
   
   
4. Muscles are your best friends
   Weight isn’t everything. Two people with the same weight can have very different bodies if one has more muscle and the other more fat. Why? Because muscle burns more energy than fat – even when you’re resting. According to some estimates, half a kilo of muscle burns about 6 calories per day, while half a kilo of fat burns only 2 calories. It may not sound like much, but if you increase your muscle mass by 2–3 kilograms, you’ll burn 50–100 more calories per day – without extra effort. For this, we recommend including weightlifting or bodyweight exercises (squats, push-ups, planks) in your weekly routine. For beginners, 2 workouts per week of 30 minutes are enough. If you’re not sure how to start, consult a fitness trainer or watch some YouTube guides.
   
   
5. Beware of yo-yo diets
   You know when you lose 4 kilos in one week, then gain them back (plus maybe more) in two weeks? That’s called a yo-yo diet, and it’s one of the most damaging habits for your metabolism. When you lose weight quickly, you lose a lot of muscle and water. When you start eating normally again, the body first restores fat, not muscle. That’s why every next weight loss attempt is harder and slower. The British National Health Service (NHS) warns that frequent yo-yo diets can also cause hormonal changes, worse appetite control, and even higher risk of type 2 diabetes. The best advice? Forget quick fixes. Choose smaller but lasting changes instead – healthier food, more movement, better sleep.
   
   
6. Yes, you can eat before bed – but smartly!
   Old advice says: “Don’t eat anything after eight o’clock in the evening!” But research says otherwise. A study published in the British Journal of Nutrition showed that a small evening meal rich in protein can help with muscle recovery and even speed up morning metabolism. In the research, participants who ate 150 calories (e.g., a glass of milk or a cup of cottage cheese) 30 minutes before bed had faster metabolism the next day, and less craving for unhealthy snacks. But note: this only works if you don’t eat too many calories during the day and if you move regularly. So, have a smart “snack” in the evening – something light, high in protein, without sugar and simple carbs.

In conclusion ...

Metabolism is not destiny, it’s a tool. You can strengthen it, improve it, and direct it. Instead of fighting it with starvation or strict diets, work with it. Your body is not your enemy – it’s your partner. Every healthy choice today – from a quality breakfast to an evening walk – has an effect that adds up. And even if you don’t see the results right away on the scale, you’ll soon feel them in your energy, confidence, and health.