Many people wonder why some individuals seem to burn energy effortlessly while others struggle, even with disciplined eating and regular exercise. The difference often comes down to metabolism — the complex internal system responsible for turning food into energy, supporting cell repair, and maintaining hormonal balance. The encouraging news is that your metabolism isn’t fixed. According to specialists, it can be improved at any stage of life with the right habits.

Two medical experts — New York–based weight-management physician Dr Sue Decotiis and Beverly Hills board-certified doctor Dr Maz Ghodsian — shared practical, science-backed strategies to help maintain an efficient metabolic rate throughout the day.

At the core of a healthy metabolism is movement. Dr Decotiis explains that staying active, whether through structured workouts or simple daily tasks, can make a noticeable difference. She also emphasises eating within an 8- to 12-hour window, which may help the body use stored fat more effectively. Maintaining adequate protein intake, moderating sugary and starchy foods, prioritising vegetables for fibre, and staying well-hydrated all contribute to smoother metabolic function.

Dr Ghodsian highlights the critical role of muscle mass. Muscle tissue naturally requires more energy than fat, even at rest. This means strength training and regular movement support a higher baseline metabolic rate. He encourages avoiding long periods of sitting, choosing protein-rich meals, and getting good-quality sleep. Natural sources of caffeine or green tea may provide a gentle metabolic lift when paired with physical activity.

A consistent routine plays a huge part in keeping metabolism steady. Beginning the day with light movement, a balanced meal, and exposure to natural light can help regulate the body’s internal clock, which influences metabolic hormones. Both experts caution against extreme dieting or skipping meals, as such practices may signal the body to conserve energy rather than burn it.

Meal timing also contributes to metabolic efficiency. Keeping eating within a defined window may help insulin function more effectively, potentially supporting the body’s shift from constant digestion to using stored energy. For those who spend long hours seated, short breaks and alternating between sitting and standing can prevent metabolism from slowing down.

Sometimes, a sluggish metabolism isn’t just about daily habits. Factors such as ageing, hormone changes, stress, insufficient sleep, low muscle mass, and certain medications may all play a role. Long-term, sustainable habits — including strength training, balanced nutrition, proper hydration, and stress management — remain essential for keeping metabolism stable.

There has been growing interest in GLP-1 medications often used for weight management. These drugs support metabolic processes by helping insulin work more effectively, which may be useful when metabolism slows due to age or hormonal factors. While they improve metabolic health, they do not necessarily increase resting metabolic rate. Weight loss itself can slightly reduce baseline calorie needs because a smaller body requires less energy.

Ultimately, experts agree that metabolism responds best to consistency. Regular exercise, nutritious meals, hydration, quality sleep, and sustainable routines build a body that uses energy efficiently. Even small lifestyle adjustments — such as increasing protein intake, shortening meal windows, or adding simple daily movements — can produce meaningful results over time. The goal is not a temporary boost, but long-term metabolic health that supports overall wellbeing.