The Basics
Weight change = calories in vs calories out. Nutrition (what you eat) drives calories in. Metabolism (BMR + activity) drives calories out. Both matter.
Metabolism Myths
“Slow metabolism” is often overblown. BMR varies by age, sex, size, and muscle. Extreme diets can lower it temporarily (adaptive thermogenesis), but the main lever is still intake.
Nutrition’s Role
Protein preserves muscle in a deficit. Fiber and protein improve satiety. Food quality affects adherence, not “metabolism boosting” in any magical sense.
Putting It Together
Use TDEE to set intake. Prioritize protein. Be consistent. Track and adjust.