We often hear about metabolism and its importance helping us lose weight. But what exactly is metabolism, and how can you make yours to work harder for you?

Metabolism is a series of chemical reactions that converts the food we eat into energy. This energy powers everything we do, from thinking to moving, healing, growing, and even aging. When people eat, they take in energy in the form of sugars (carbohydrates), proteins, and fats. So the body must break down these substances so the energy can be distributed to and used by the body’s cells. Molecules in the digestive system are broken down into amino acids, fats are broken down into simple sugars, such a glucose. The process of breaking these substances down and using them for energy is called metabolism.

Metabolism is very complicated chemical process, so it is easier to think of it in its most basic sense: metabolism is something that influences how easily you can gain and lose weight, or how easily you store or burn calories. Everyone burns calories at something called a basal metabolic rate, or BMR. This is the rate at which your body burns calories while at rest. Everyone has different BMR, which a large part is inherited.

But you can actually change your BMR by doing certain activities and eating certain foods. For example, over time regular exercise can increase your body’s BMR. Adding more muscles to your body will also increase your BMR – muscle burns more calories than fat (about 6 calories per pound, versus 2 calories per pound). Finally, your eating habits – the time at which you eat and you intake of spice or other metabolism-friendly foods – can increase your BMR.

Use the following principles to make the most of your BMR and take your weight loss program to the next level.