Understanding metabolism for health and weight loss

Understanding metabolism for health or weight loss is essential for your well-being.

We recommend ways that are not only natural but also healthful. The higher your metabolism, the more energy you will have and a better sense of well-being. The lower your metabolism, the less energy you will have and a lesser sense of well-being.

If you are tired of being tired, increase your metabolism. On this website, we show you step-by-step how to improve understanding metabolism and how to increase your own metabolism.

Your metabolism is all the chemical processes in your body that result in energy production. Understanding metabolism refers to such as breathing, cell growth, controlling body temperature, brain and nerve function, contraction of muscles, and blood circulation. Basal Metabolic Rate (BMR) is the amount of energy (calories) that you need to keep your body functioning at rest.

Your basal metabolic rate accounts for 60 to 75% of the calories you burn every day and determines the rate that you burn calories, and whether you lose weight, gain weight, or maintain weight.

So let's get going to produce the optimum you!

(1) Understanding Metabolism Overview

Often we are tempted to blame lack of energy, or unsuccessful weight loss, or weight gains, on a slow metabolism. However, significant weight gain that occurs in medical diseases such as underactive thyroid gland (hypothyroidism) is uncommon.

Therefore, on this page [as an addition to foods that increase metabolism that you can view on the menu navigation/buttons] we look at other ways of understanding metabolism to sustain energy and increase metabolism. Remember, however, that the correct food is the most effective metabolism booster.

The supporters helping to maintain metabolism are cardio and weight/strength training exercise. These particular exercises provide a protective effect against a drop in metabolism because people lose muscle during weight loss programs that do not include strength/weight training and a significant benefit from such exercises during weight loss is the preservation of muscle.

Here are effective ways to increase metabolism for weight loss. These fat-burning methods can transform your body, your energy levels and your sense of well-being. The higher your metabolic rate, the faster you'll lose any excess body fat and the more energetic you will feel.

Furthermore, they are effective, have worked for many others, and they will work for you. Changing habits isn't easy. If you are an adult, you undoubtedly realize that already.

If you are tired of being tired, if you are tired of being too heavy, then you are ripe for a change.

The first critical step is to commit to what you want to achieve whether it be increased energy, a heightened sense of well-being, weight loss, or all those things.

If you stay at a higher metabolic rate, you will achieve it.

Therefore, to increase your metabolic rate and understanding of metabolism. We show you how.

For example, since it's more difficult to sustain weight loss and increased energy than it is to lose weight initially, it's also important to keep your metabolic rate high once you hit your percentage of body fat target.

How can you increase your understanding of metabolism for health, energy, weight loss, or all three?


Here's how.

(2) Understanding metabolism: the dietary ways

This section is about how to eat well.

Consume only foods that speed metabolism.

Not surprisingly, some foods work well to boost metabolism, and some do not. Avoid eating the ones that don’t; consume only the ones that do.

Which foods should we eat and which should we avoid?

For the full answer, read our 'Foods that Increase Metabolism' page. [Its link awaits you near the bottom of this page.]

It is also listed on the menu/navigation buttons.



(3) Understanding metabolism: feeding frequency

Here are the understanding metabolism guidelines:

  • Eat more frequently than most people, about once every 3 to 5 waking hours.
  • Never go more than 5 waking hours (and 4 may be better) without a meal that has plenty of high-quality protein -- preferably from natural sources. 'Plenty' means to consume the same number of grams of protein daily as your lean body weight in pounds. (So if you are 200 pounds at 25% body fat, consume at least 150 grams of protein daily and spread that consumption over your 4 to 6 meals.)

  • Drink plenty of water—at least 2 or 3 quarts daily.
  • If you have not been eating this way, eat this way for just one week and notice how much better you feel!

If you have a mid-morning, mid-afternoon, and bedtime snack in addition to breakfast, lunch, and dinner, you are already eating six times daily. If you aren’t, it’s not difficult to eat 4 to 6 times daily with a bit of planning.

This is one of the ways to understanding metabolism.

Why does it work?

It’s because, in terms of its "thermic effect," protein has twice the power as either of the other two macronutrients, namely, fats or carbohydrates.

Your body has to work much harder to digest proteins than to digest fats or carbs, which means that it will use many more calories in the process of digestion and absorption than otherwise.

Furthermore, eating sufficient protein frequently will keep you in a positive nitrogen balance, which indicates that your body is building lean muscle tissue.

This is very important since muscle is your metabolic furnace that will increase the energy your body uses 24 hours a day. Building more muscle [see below] is another way of understanding metabolism. it’s psychologically easier to eat more frequently than less frequently. If you’ve been waiting too long between feedings, you’ll quickly begin to feel better.

By keeping your carb intake low, you’ll avoid blood sugar swings.

It’s important to drink plenty of clean water. Among other things, this will help your body process the protein. We suggest drinking at least 2 quarts daily and at least 3 quarts if you are exercising hard or doing a lot of physical work.

It's best to avoid other liquids, especially those that contain calories.

(4) Understanding metabolism: a metabolic furnace

This is about how to create your own metabolic furnace.

It’s helpful to categorize physical exercise into different kinds, the kind that increases metabolism and the kind that does not.

There are two kinds of physical exercise that are not ways to increase metabolism, namely, stretching and balance exercises.

(However, we recommend that everyone do some stretching exercises twice weekly after either fitness or strength training.

If you are over 50, we recommend doing balance exercises twice weekly whenever you feel like it.)


The two kinds of physical exercise that are both important ways to increase metabolism are fitness training (cardio) and strength training.

Strength training increases lean muscle and lean muscle is your metabolic furnace. Hence, we recommend that you do a strength training workout about twice a week. Proper strength training will fire up your metabolic furnace and burn calories 24 hours a day. Young or old, male or female, everyone can lose body fat by increasing lean muscle.

You are never too old to begin. For more information, go to the relevant pages for our free strength training and weightlifting programs. We are proud of them. Especially if you are a beginner, they provide a solid orientation. You will find the direct links to our strength/weight training pages listed on our site map/index.

(5) Understanding metabolism exercise: mild cardio


Cardio exercise is either mild or intense.

Both kinds increase metabolism because they cause you to burn more calories both during and, for a while, after exercising.

Brisk walking burns fat maximally at about 60 to 65% of your maximum heart rate. Up to 55% of the calories burned will come from fat after about 20 minutes (depending upon your fitness level).

So it's best to walk for at least 30 or 45 minutes. Since the injury rate spikes, it's best not to walk for more than 60 minutes. Walking before your first meal of the day accelerates fat burning from walking.

For more information, and for our free Walking for Weight Loss Plans (one easier plan, one harder plan), visit the walking for weight loss pages of our website. You will find the direct links to those pages listed on our sitemap/index.

Some people hate any kind of exercise. They may ask, "Is it possible to eat certain foods to increase metabolism without doing any exercise?"

Yes. If you eat correctly, that's perfectly possible. Just follow the eating recommendations on this website. So, even if you are unable or unwilling to exercise, there's good reason to be optimistic.

If, though, you are willing to walk (even if you don't initially enjoy it), that -- combined with eating well, of course -- is sufficient reason to be very optimistic.

Because brisk walking has psychological as well as physiological benefits, even if you don't like regularly doing it initially, don't be surprised if you come to look forward to it!

The best fat-burning exercise alternative, however, is not mild fitness exercise like brisk walking. It's reserved for those who enjoy exercise or for those who are willing to do it.

There are two problems with brisk walking or any kind of mild fitness exercise.

First, it takes quite a bit of time.

Second, because it is very good at burning fat while exercising, what you are doing is training your body to store fat for you next exercise session!

(If you have tried walking to lose weight and it hasn't worked, that probably explains it.)

So, in addition to eating correctly, the best natural ways to increase metabolism are strength training and intense fitness exercise (namely, GXP, HIIT, or PACE).

(6) Understanding metabolism exercise: intense cardio


If mild fitness exercises are the best natural ways to increase metabolism during exercise, why are strength training and intense fitness exercise the best natural ways to increase metabolism using exercise?

It's because they both produce more fat burning after exercising. That's important because we spend a lot more time not doing exercise than doing exercise.

Since both strength training and intense fitness training are more intense than mild fitness training, they must take less time.

Ideally, we recommend two strength training sessions each week. Each session should take about 30 or 40 minutes.


We recommend either two or three intense fitness workouts weekly. Even including warm-ups and cool-downs, they only take about 10 to 20 minutes each.

That's less than 2 hours of exercise weekly. If you are willing to do that as well as to eat well, there's every reason to be wildly optimistic about your chances of achieving lasting weight loss!

That's especially true if you also throw in just one brisk walk of 30 to 60 minutes once weekly.

We mentioned above how to find out exactly how to do strength training. What about learning how to do intense fitness exercise? Just click here:

If you are not already doing intense fitness exercise and want to begin, we recommend GXP rather than HIIT. To learn exactly how to do GXP [Graded Exercise Protocol], go here:

You may or may not do any intense cardio. If you do it, it must be brief and infrequent, no more than three times weekly. For more information, see the page link further down this page.

If you use GXP, once you can do a 3 minute work period of GXP, please don't stop there! Go on and, progressing slowly but steadily, build up until you are doing 5 and eventually 10 minutes.

If you then want to switch to HIIT or PACE, go right ahead, with your physician's approval. Because it's so effective, they seem very popular. They are many ways to do them, and, although we don't offer a page on them, do an online search for it, and you'll quickly find many alternatives.

There you have the way of understanding metabolism in action: eating correctly, walking, and strength training combined with intense cardio are the very best natural ways to increase metabolism and your understanding of metabolism.

If you follow our suggestions about them (along with any special instructions your physician may have, of course), you will be able to use them all until your dotage. Doing them as we suggest is doing them in a safe, sustainable way.

If you use these best natural ways to increase metabolism, you, too, may enjoy natural health, energy and lose any excess body fat.


(7) Web pages related to understanding metabolism

To assist you in understanding metabolism, the following pages of our website will help you further.




Foods that Increase Metabolism



Strength Training



Running (intense cardio)



Recommended books for for this page

The books are available at Amazon.com and Amazon.co.uk usually in Kindle and paperback form, and sometimes as hardbacks. If you found the metabolism useful, these books are excellent reading suggestions.

Understanding metabolism: EATING CORRECTLY:

  • D. E. Bradford, COMPULSIVE OVEREATING HELP: HOW YOU CAN STOP FOOD CRAVINGS, FOOD ADDICTION, OR EMOTIONAL EATING IN 6 SIMPLE STEPS!

  • A. Wright and D. Bradford, BELLY FAT BLAST: HOW TO LOSE STOMACH FAT FAST WITHOUT HUNGER!


  • Bradford, HOW TO EAT LESS -- EASILY!

  • Bennett & Sinatra, SUGAR SHOCK!

  • Eades and Eades, THE PROTEIN POWER LIFEPLAN

  • Wansink, MINDLESS EATING

Understanding Metabolism: EXERCISING CORRECTLY:

  • D. E. Bradford, WEIGHT LIFTING: BASIC MOVES FOR EFFECTIVE TRAINING FOR MUSCLE BUILDING IN MINIMUM TIME!

  • A. Sears, P.A.C.E.

  • Lauren & Clark, YOU ARE YOUR OWN GYM

  • Poliquin, GERMAN BODY COMP PROGRAM

  • On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions for understanding metabolism based on experience and our many, years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.






    A link to the external video, for those who might want to save it.


    Video: 30 min HIIT workout




    The page is now complete. We do hope you found the metabolism page informative and that it helps on your journey to health and weight loss.





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