Why do some people fail to lose weight despite a healthy diet - and others seem to lose weight effortlessly?

The body's energy sources - and what they really do. Our body obtains energy primarily from two main nutrients: Carbohydrates and fats. Proteins also provide energy - but only if the other sources are insufficient or are specifically converted in the metabolism. However, their main function lies elsewhere.

Carbohydrates: the fast energy supplier Carbohydrates are the body's preferred source of energy - especially for the brain, muscles and red blood cells. They are converted into glucose, which is quickly burned in the cells. The liver stores any surplus as glycogen, which the body can draw on when needed.
Fats: the long-term accumulator. Fats provide the most energy per gram - more than twice as much as carbohydrates. They are mainly used when the body needs energy over a longer period of time, e.g. at rest or during endurance sports. They are also essential for the formation of cell membranes, hormones and the absorption of fat-soluble vitamins.
Proteins: building materials with energy backup. Proteins consist of amino acids, which the body uses to build muscles, hormones, enzymes and immune cells. Proteins only serve as a source of energy when there are too few carbohydrates and fats available - for example during long periods of fasting. However, their main purpose is to maintain and build up the body's own substance. In addition to macronutrients, your body also needs micronutrients and secondary plant substances to efficiently control your metabolism.

Here is an overview:

Vitamins:

• B vitamins (B1, B2, B6, B12, niacin, folic acid, biotin): Essential for energy production from food.
• Vitamin D: Regulates hormone balance, immune function and muscle performance.
• Vitamin C: Important for the formation of carnitine, which supports fat burning.
  
  Minerals & trace elements:
• Magnesium: Activates over 300 enzymes, central to energy production.
• Zinc: Supports enzyme functions, hormone formation, regeneration.
• Iron: Essential for oxygen transport - no active energy metabolism without iron.
• Iodine & selenium: Important for the thyroid gland - the control center of metabolism.
  
  Secondary plant substances:
• Polyphenols (e.g. from berries, green tea, turmeric): Can have an anti-inflammatory effect and support cell metabolism.
• Enzymes (e.g. from pineapple, papaya): Promote digestion and nutrient absorption.
• Dietary fiber:Regulates digestion, influences blood sugar levels and promotes a healthy microbiome - which in turn influences metabolism.

What is really going on in your body when you eat, move or simply breathe?

What happens when your metabolism is out of sync?
A disturbed metabolism often manifests itself subtly - or quite obviously:

• Sudden weight gain or loss
• Persistent tiredness despite sleep
• Digestive problems or loss of appetite
• Hormonal imbalances (e.g. thyroid)
• Long-term illnesses such as diabetes
• A weakened immune system
• Concentration problems due to a lack of energy supply in the brain

And how can you actively support your metabolism to gain more energy and well-being - without taking a miracle pill?

Can you actually speed up your metabolism?

It is difficult to “boost” your basal metabolic rate directly. But there are proven ways to increase your total energy consumption in the long term:

Nutrition as the key: Are there any metabolism boosters?

Some foods can gently support the metabolism:

But be careful: a bar of chocolate with 600 calories provides energy - but hardly any nutrients. Half a chicken without the skin has the same calorie value, but has a completely different effect on your metabolism.