For many people struggling with weight management, metabolism feels like a mysterious force working against them. You may eat very little, try every diet available, yet still battle with the scale.
Understanding how metabolism works can help remove the guilt and confusion that often come with weight struggles.
“Metabolism is simply the process by which the body converts food into energy,” explained health specialist and nutritionist Gugu Simelane. “Even when you are resting, sleeping or breathing, your body is burning calories to keep you alive.”
This basic calorie-burning process is known as the basal metabolic rate (BMR). According to Simelane, BMR differs from person to person and is influenced by age, gender, genetics and body composition.
“Some people naturally burn energy faster than others and that is not something you can completely control,” she said.
Muscle mass also plays a key role. “Muscle uses more energy than fat, even when the body is at rest,” Simelane highlighted. “That is why incorporating some form of strength or resistance exercise can support healthy weight management without focusing on appearance.”
Muscle is often misunderstood, especially among those trying to lose weight.
Muscle tissue burns more energy than fat, even when you are resting.
This is why gentle strength or resistance exercises are important.
You do not need to lift heavy weights or aim for a certain body shape; the goal is to support your body so it can use energy more effectively.
Crash dieting is another common mistake.
“When you skip meals or eat too little, the body goes into survival mode,” she said. “Your metabolism slows down and fat storage increases because the body is trying to protect itself.”
Stress and sleep are equally important. “High stress levels raise cortisol, a hormone that encourages fat storage, particularly around the stomach,” Simelane explained. “Poor sleep also affects hunger hormones, making people crave sugary and fatty foods.”
The most important thing to remember is that weight management is not about punishment or deprivation, it is about balance.
Nourish your body with regular, wholesome meals, stay active in ways you enjoy, manage stress and prioritise rest.
Your metabolism is not your enemy.
When you understand and support it, your body responds in healthier and more sustainable ways.
The takeaway, she said, is balance. “Weight management is not about eating less; it is about eating smarter, moving regularly, managing stress and resting well.
When you work with your metabolism instead of fighting it, long-term results become possible.”
Leave a comment