Metabolism: What It Is – and What Actually Affects It
Leave weakness behind – mentally and metabolically.
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Introduction: Why Metabolism Gets Blamed for Everything
Can’t lose weight? “It must be your slow metabolism.”
Gained a few kilos over the holidays? “Probably your metabolism slowing down.”
Metabolism is the go-to scapegoat for anything weight-related.
But here’s the truth: most people don’t understand what metabolism actually is – or how it really works.
At AntiWeak, we believe that strength comes from clarity. So let’s cut through the noise, bust the myths, and give you the real science behind metabolism.
What Is Metabolism?
Your metabolism is the process by which your body converts food into energy. That energy powers everything: breathing, thinking, lifting, sleeping, healing.
Your Total Daily Energy Expenditure (TDEE) is made up of:
→ Basal Metabolic Rate (BMR): ~60–70% of your daily energy use
→ Non-Exercise Activity Thermogenesis (NEAT): movement outside of workouts
→ Thermic Effect of Food (TEF): calories burned through digestion
→ Exercise Activity: the calories you burn from deliberate workouts
So no – exercise isn’t the main calorie-burner.
Your BMR is.
Learn about hypertrophy training ↓
Does a Slow Metabolism Exist?
Yes – but not in the way most people think.
Some individuals have slightly slower or faster metabolic rates due to:
✔ Genetics
✔ Age
✔ Hormones (like thyroid function)
✔ Fat-free mass (muscle vs. fat)
But the differences are often small.
What feels like a “slow metabolism” is usually just lower activity levels, poor sleep, stress, or underestimating calories.
Does Dieting Slow Your Metabolism?
This is where myths run wild – but here’s what the research shows:
→ When you lose weight, your body burns fewer calories simply because it’s smaller now.
→ This is called adaptive thermogenesis – and yes, it can slightly reduce your BMR.
→ But it’s not the diet itself that damages your metabolism.
→ The weight loss is what causes the metabolic change – not the calories.
One study showed that people who lost weight had a lower resting energy expenditure than predicted, but resistance training mitigated much of this loss .
You didn’t “ruin your metabolism” by eating 1500 kcal. You just weigh less now. That’s it.
Can You Boost Your Metabolism?
Yes – but not with magic teas or supplements.
Here’s what actually works:
1. Build Muscle
Muscle is metabolically active tissue. The more you have, the more calories you burn – even at rest.
→ Strength training is one of the most effective long-term ways to support your metabolism.
2. Increase NEAT
NEAT = walking, fidgeting, standing – all non-exercise movement.
Even small increases can lead to big changes over time.
→ Walk more. Take the stairs. Clean your apartment. It counts.
3. Eat Enough Protein
Protein has the highest thermic effect – it takes more energy to digest than carbs or fat.
→ Eating high-protein meals can slightly increase calorie burn .
4. Get Proper Sleep
Sleep deprivation lowers leptin, raises ghrelin, and reduces NEAT.
→ Poor sleep = lower metabolism and more hunger. A double loss.
Common Metabolism Myths (Busted)
❌ “You can’t lose weight because your metabolism is broken.”
→ Extremely rare. True metabolic damage from dieting doesn’t happen in healthy individuals.
❌ “You stop burning fat if you eat late at night.”
→ Total daily intake matters more than meal timing for weight loss.
❌ “You can fix your metabolism with detoxes.”
→ Your liver does that. Don’t fall for scammy solutions.
❌ “Cardio is the best way to boost metabolism.”
→ Cardio helps burn calories, but it doesn’t raise resting metabolism like muscle does.
Final Thoughts: Strength Starts with the Truth
Metabolism isn’t your enemy. It’s not broken.
It’s just a reflection of your current lifestyle, habits, and body composition.
Want to support a healthy metabolism?
→ Build muscle.
→ Eat enough protein.
→ Sleep better.
→ Move more.
→ Be patient.
You can’t out-supplement a weak foundation.
But you can outgrow the excuses.
How AntiWeak Can Help
Leave Weakness Behind – mentally and metabolically.
Ready to grow muscles and mental strength?
Sources:
- Hall, K. D. et al. (2022). Effect of Calorie Restriction on Energy Expenditure in Humans. Nature Metabolism.
- Hunter, G. R. et al. (2015). Resistance Training Increases Resting Energy Expenditure. Journal of Strength and Conditioning Research.
- Westcott, W. L. (2012). Resistance Training is Medicine. Current Sports Medicine Reports.