Catherine Tanaka
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How to Boost Metabolism & Burn Calories (With Protein Recipe)

Many people struggle to know how to boost their metabolism and burn calories. However, one important factor in weight loss is metabolism. A slow metabolism can make losing weight feel like an uphill battle, which is frustrating for anyone trying to shed pounds. 

With so much information available, figuring out where to start can take time and focused attention to many aspects that could be out of balance.  This is why I have get to support many private clients and run programs to address this. But I’ve got you covered in this article! This article discusses metabolism, its causes, and ways to improve it to burn more calories. Let’s dive in! 

What is Metabolism? 

Metabolism, in simple terms, refers to the countless chemical reactions occurring within your body to maintain your health and vitality. Think of it as a finely tuned machine relentlessly at work, converting food into energy, mending cells, and eliminating waste. Your metabolism plays a significant role in influencing factors such as weight management, energy levels, and even your mood!

Therefore, knowing what factors influence it helps you keep the weight off and feel great. So, the big fat question is: 

What are the key factors affecting metabolism? 

Several key factors can affect how quickly or slowly our bodies burn calories. Let's look at some of these factors in a way that is easy to understand. 

1. Genetics and Age 

One of the most important factors affecting metabolic rate is age. As we get older, our muscle mass decreases, and our metabolism slows down as a result. This means that it takes more effort to burn off those extra calories. 

While you can't change your genes or stop aging altogether, you can still take steps to maintain a healthy metabolism.

2. Gender 

Another factor that can impact metabolic rate is gender. Men tend to have a higher metabolic rate than women due to their larger body size and higher amount of lean muscle mass. However, this doesn't mean women can't increase their metabolism through strength training exercises. 

3. Diet 

Dieting also plays a significant role in metabolic rate. Eating frequent meals throughout the day can help boost your metabolism by stabilizing your energy levels. Including protein-rich foods in your diet is essential, as they require more energy to digest than carbohydrates or fats. 

4. Physical Activity 

Lastly, physical activity is critical for maintaining a healthy metabolism. Even simple activities like walking or taking the stairs instead of the elevator can help increase your metabolism. 

5. Lifestyle choices 

Lifestyle choices can greatly impact our metabolism - that's how our bodies turn food into energy. Eating balanced meals and exercising consistently helps our metabolism break down nutrients and refresh us. 

However, eating junk food or being sedentary can slow our metabolism and make it harder for our bodies to process food. 

Metabolic Rate and Calorie Burn: How to Boost Metabolism 

First things first, let's talk about what metabolic rate is. Essentially, it's how many calories your body burns just by existing. It refers to how fast your body converts food into energy. Even if you spend all day on the couch, your body requires energy to circulate blood, breathe, and more. 

So why does this matter? Well, if you want to lose or maintain a healthy weight, understanding your metabolic rate is key. 

A higher metabolic rate means your body burns more calories even when you're at rest. This can be great news if you want to lose or maintain a healthy weight. Increasing your metabolism through exercise, specifically LIFTING WEIGHT- especially for women out there, and other healthy habits like walking, resting, meditating etc, can boost your calorie-burning potential and energize you throughout the day. 

In contrast, a low metabolic rate means your body burns fewer calories, making losing or maintaining a healthy weight harder. While strength training, appropriate sleep, and a protein-rich diet can boost your metabolism organically, not managing stress, not honouring sleep, avoiding rest and neglecting healthy habits around movement and food can completely hinder your metabolic health.

So, whether you're trying to lose weight or improve your health, metabolic rate, and calorie intake are crucial. And remember, small changes can add up over time. 

Here’s a recipe to savour as you torch your calories.

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

Serves 4
- 2 lemons, sliced
- 1 tablespoon rosemary
- 1 tablespoon thyme

  • 2 cloves garlic, thinly sliced
  • 4 chicken breasts (boneless, skinless)
  • dash salt & pepper
  • 1 tablespoon extra virgin olive old

How to Cook: Lemon Herb Roasted Chicken Breasts

  1. Preheat oven to 425F.  
  2. Layer ½ of the lemon slices on the bottom of a baking dish.  
  3. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
  4. Place the chicken breasts on top and sprinkle salt & pepper.  
  5. Place the remaining lemon, herbs, and garlic on the chicken.  
  6. Drizzle with olive oil.  
  7. Cover with a lid or foil.
  8. Bake for 45 minutes until chicken is cooked through.  

If you want the chicken to be a bit more “roasty” remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!


Because everyone's metabolism is different, knowing how to boost your metabolism is essential. Factors such as age, gender, genetics, and body composition can all affect how many calories you burn each day. 

It's also worth noting that simply cutting calories may not be enough to sustain long-term weight loss. Incorporating regular physical activity into your routine can help boost your metabolism and promote overall health. 

Ready to discover how busy women can look and feel their best over 40? Watch this free masterclass to discover the secret to lasting fat loss: 

About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.