Well, metabolism (or metabolic rate) is simply the "engine" of your body. It's the process through which your body converts food and drink into energy. And interestingly, your body also uses energy when you sleep, lounge on the couch, or browse your phone.

Scientists call this basal metabolism (BMR) – it's the number of calories your body burns at rest just to keep you alive. For example, an adult woman who is 165 cm tall and weighs 65 kg burns about 1400–1600 calories a day just for basic life functions such as breathing, digestion, cell renewal, and heart rate. In men with the same measurements, this number is even higher – around 1700–1900 calories per day.

But here's the trick: this number can change. And with certain habits, you can increase it – which means your body burns more energy throughout the day, even when you're not doing anything strenuous. This can help you in the long term with weight loss, better energy, and even improved mood.

So let's look at 6 tricks that can help you rev up the engine.

1. Eat enough – yes, you read that right!
   Many people looking to lose weight start eating too little. This is a big mistake. If your daily calorie intake is too low, your body receives a signal of "crisis" and starts conserving energy. As a result, metabolism slows down, meaning your body burns fewer calories and prefers to get rid of muscles rather than fat.
   
   According to the Mayo Clinic, the body needs at least 1200 calories a day (for women) or 1500 calories (for men) to function normally. Going below this threshold leads to muscle loss, which further slows down metabolism in the long run.
   
   So, eat smart rather than less. The golden rule is to have several small meals throughout the day rich in proteins, fibers, and healthy fats.
   
2. Calculate how many calories your body burns daily
   If you want real progress, it's good to know your number. There are many free online calorie calculators, like MyFitnessPal or TDEE Calculator.
   
   Input 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, create an approximate 500-calorie deficit per day – meaning you'll lose about half a kilogram in one week.
   
   As experts from Harvard Health Publishing say: To lose a kilogram of fat, you need to burn about 7700 more calories than you consume.
   
3. Regular exercise is the most powerful metabolism booster
   If exercise were a drug, it would be a bestseller. Regular physical activity, especially cardio workouts like walking, running, cycling, or swimming, has been proven to increase metabolism. And not just during exercise but also for several hours afterward!
   
   A study published in the Journal of Sports Science & Medicine showed that 45 minutes of intense cardio exercise can boost metabolism for up to 14 hours after the workout. So your body burns more calories even while watching TV on the couch.
   
   Set yourself a goal: 30 minutes of cardio exercise at least 3 to 5 times a week. You don't need to overdo it – even a brisk walk has a significant effect.
4. Muscles are your best friends
   Weight is not everything. Two people of the same weight can have completely different bodies if one has more muscles and the other has more fat. Why? Because muscles burn more energy than fat – even when you're at rest.
   
   According to some estimates, half a kilogram of muscles burns about 6 calories a day, while half a kilogram of fat only burns 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.
   
   To achieve this, it's recommended to include weightlifting or bodyweight exercises (squats, push-ups, planks) in your weekly routine. For beginners, 2 training sessions per week of 30 minutes each are sufficient. If you're unsure how to start, consult a fitness trainer or watch YouTube guides.
5. Beware of yo-yo diets
   You know when you lose 4 kilograms in one week, then gain them back in two weeks – plus some more? That's called a yo-yo diet, and it's one of the most harmful habits for your metabolism.
   
   When you quickly lose weight, you lose a lot of muscle and water. But when you start eating normally again, the body first replenishes fat, not muscles. That's why each subsequent weight-loss attempt becomes harder and slower.
   
   The British National Health Service (NHS) warns that frequent yo-yo diets can also lead to hormonal changes, poor appetite control, and even an increased risk of type 2 diabetes.
   
   The best advice? Forget about quick fixes. Opt for small but lasting changes – healthier food choices, more movement, better sleep.
6. Yes, you can eat before bedtime – but smartly!
   Old advice says: "Don't eat anything after 8 p.m.!" But research suggests otherwise. A study published in the British Journal of Nutrition found that a small evening snack rich in protein can aid muscle recovery and even boost morning metabolism.
   
   Participants who consumed 150 calories (e.g., a glass of milk or a cup of cottage cheese) 30 minutes before bedtime had a faster metabolism the next day and reduced cravings for unhealthy snacks.
   
   But beware: this only applies if you haven't consumed too many calories during the day and if you exercise regularly. So, treat yourself to a smart "snack" in the evening – something light, protein-rich, without sugar and simple carbohydrates.

In conclusion...
Metabolism isn't fate; it's a tool. You can strengthen, improve, and direct it. Instead of fighting against it with hunger or strict diets, collaborate with it. Your body isn't your enemy – it's your partner.

Every healthy choice today – from a quality breakfast to an evening walk – has a cumulative effect. And while you may not see results immediately on the scale, you'll soon feel them in your energy, self-confidence, and health.