What Really Influences Your Metabolism?

We hear it all the time: “My metabolism just isn't what it used to be.”

And yes, your metabolism can change over time. But getting older does not mean you're stuck with a “slow metabolism” and there's nothing you can do about it.

Your age, activity level, body size, muscle mass, genetics, hormones, and lifestyle can all play a role in how your body uses energy.

What Is Your Metabolism?

Simply put, your metabolism is how your body uses energy.

Your body needs energy for everything from breathing and pumping blood to walking, exercising, digesting food, and building muscle. Even when you're sitting on the couch, your body is still burning calories.

At Rise, we can see an estimate of this through your resting metabolic rate (RMR) on your InBody scan. Your RMR is an estimate of how many calories your body burns at rest based on factors like your height, weight, and muscle mass.

Why Muscle Matters

One of the biggest things we focus on at Rise is maintaining and building muscle, especially as we get older.

Strength training helps you hold onto muscle, while getting enough protein helps support that process. Instead of looking for a supplement or quick fix to “boost” your metabolism, focus on the basics: lift weights, eat enough protein, and move more.

Be Careful With Crash Diets

Eating as little as possible might make the scale drop quickly, but that doesn't necessarily mean you're setting yourself up for long-term success.

Very restrictive diets can be difficult to maintain and can lead to muscle loss. Eventually, many people return to their old eating habits and find themselves right back where they started. This is why we care about more than just the number on the scale. Looking at changes in muscle and body fat can tell us much more.

Focus on What You Can Control

You can't control every factor that affects your metabolism, but you can control a lot.

Strength train consistently. Keep moving throughout the day. Prioritize protein. Avoid extreme diets. Most importantly, give your body time.

The goal isn't to starve yourself for quick results. It's to build habits you can actually maintain while still having energy, feeling good, and getting stronger. It's a marathon, not a sprint.

If you have questions about your nutrition, training, or InBody results, talk to one of our coaches at Rise Personal Training. We can help you figure out what makes sense for you.