The ability to optimise metabolism, combined with effective exercise and nutrition to manage weight naturally, has grown as our understanding of the science around it has improved.

Researchers continue to explore the complex relationship between metabolism, exercise and nutrition. By understanding how metabolic processes differ from person to person, they can see what it is that optimises our training, and ultimately improve the practical application of exercise science.

Manage exercise, nutrition and lifestyle habits

When it comes to maintaining or losing weight naturally, it is critical to optimise your metabolism by managing exercise, nutrition and lifestyle habits. Minimising or removing unhealthy habits, such as low or no exercise, poor sleep, high stress, and eating a large amount of processed foods, can all positively improve your metabolism.

For those trying to lose some weight or get healthier, an important, highly underestimated factor is a well-functioning metabolism. Your metabolism determines how many calories your body uses up – the more active your metabolism, the more calories you burn.

As we get older, our metabolism naturally slows down, which can lead to lower energy levels, less activity and gradual weight gain – even if you’re eating less. Having an active metabolism supports cellular mitochondria (the cell’s powerhouse) in producing more energy, therefore reducing the effects of ageing.

Because of human skin’s need for constant renewal, it is one of the most energy-demanding organs of the body and therefore benefits enormously from an optimised metabolism. Simply focusing on your metabolism will help with maintaining supple skin tissue, giving you a healthier, more youthful appearance.

The simple strategies below, consistently adhered to, will help keep your metabolism active, while supporting your health and weight management efforts.

Hydrate: water plays an essential role in metabolism and helps flush out toxins. Aim to drink between 1.5-2.5L of water a day, depending on your body size and activity level.

Move: the more you move, the more active your metabolism becomes, therefore regular movement, including light activity, keeps metabolic rate elevated for hours. This effect multiplies with exercise.

Prioritise sleep: sleep is crucial for cell health, regeneration, and minimising physical and mental fatigue. Lack of sleep increases secretion of the hormone ghrelin, which makes you feel hungrier during the day, contributing to weight gain, or the inability to lose or manage weight, making it harder to stick to healthy eating habits.

Focus on good nutrition: by maintaining a strong focus on foods that support good metabolic health, such as vegetables, whole grains, high-quality proteins and fats, your body is optimally fed and your metabolism fuelled to sustain the best version of yourself.

When all of these strategies are consistently used, most people will be able to hit or maintain their target weight or wellness goals. However, while this article promotes natural ways to optimise metabolism, it must be noted that under certain circumstances at either end of the wellness continuum, there are individuals who may require some additional medical support.