How metabolism works, and the everyday movement that makes the biggest difference

Where your daily energy goes

Your body uses energy in a few ways. Most of it goes on simply keeping you alive, breathing, pumping blood and keeping you warm, even at rest. A small part is used to digest food. The rest goes on movement of every kind. That last part varies the most between people, and from day to day.

Everyday movement counts most

Walking to the shop, climbing stairs, cooking, gardening, standing while you talk on the phone. None of this feels like exercise, yet across a whole day it can use far more energy than a 30 minute workout. Someone who sits from the morning drive to late evening uses much less than someone who potters about all day.

Many adults spend more than 7 hours a day sitting. The NHS page on the health benefits of exercise explains why long periods of sitting are a health risk in their own right.

Simple ways to move more

• Stand up every half hour during desk work or long evenings.
• Walk part of the journey. Get off the bus a stop early or walk to Bicester North instead of driving.
• Take the stairs whenever there is a choice.
• Turn chores into movement, like hanging washing outside or a quick tidy of the garden.

Muscle, your energy engine

Muscle uses more energy than fat, even when you are resting. Losing weight too fast or without enough protein can mean losing muscle along with fat. The NHS strength exercises are a simple way to keep it, twice a week. Our article on why muscle matters explains this in detail.

Sleep and appetite

A short night does not change your metabolism dramatically, but it often makes you hungrier and less active the next day. That combination quietly tips the balance. For practical tips, read our page on sleep and appetite.

What does not work

No single food, drink or spice will speed up your metabolism enough to make a difference to your weight. Very strict diets can make your body use a little less energy, which makes them harder to keep up. Steady habits beat quick fixes every time. If you want to keep active without a gym membership, our guide to weight loss without the gym has ideas.

A morning that gets you moving

Coming to the club for breakfast before work, open from 6:30am on Mondays and from Wednesday to Friday, and from 7:30am on Saturdays, is already a reason to get up and out. At Bicester Nutrition, your first assessment is free.

If you think a medical condition such as an underactive thyroid may be affecting your weight, see your GP. This article does not replace medical advice.