Holistic healthy weight loss - How to boost your metabolism naturally
Losing weight without the risk of relapse or constant frustration – is that even possible? Yes, if you approach it holistically! You don't just check to see if the scale shows a number you don't like, but support your body on all levels – nutrition, exercise, sleep, and stress management.
In this article, our expert Gaby von Madeyski explains how you can gently but effectively boost your metabolism so that your body remains permanently balanced.
1 - What does “holistic” weight loss actually mean?
"Holistic" means looking at the whole person, not just calories and pounds. Your body is a complex system in which hormones, organs, muscles, and nerves work together.
A holistic approach therefore includes:
- Healthy eating instead of one-sided diets
- Regular exercise instead of hours of exhaustion without a plan
- Rest and sleep as an integral part of the weight loss process
- Mental health and stress reduction
Goal: not only to lose weight, but to feel fitter, more balanced and full of energy!
2 - Understanding metabolism
Your metabolism is like the engine of your body - it determines how efficiently energy from food is converted into movement, warmth and regeneration.
It is influenced by:
- Muscles: More muscle mass = higher basal metabolic rate
- Hormones: Thyroid, Insulin, Cortisol & Co
- Age & Genetics: not changeable, but influenceable by lifestyle - keyword epigenetics
- Nutrition, sleep & activity: Your strongest levers
Important: a “slow metabolism” is rarely congenital - it is often the result of too little exercise, muscle loss and an unbalanced diet
3 - Natural ways to boost your metabolism
a) Nutrition - give energy, not take it away
- Protein-rich meals (fish, pulses, eggs) increase calorie consumption through the “thermal effect”
- Fiber-rich foods (whole grains, vegetables) keep blood sugar stable
- Healthy fats (avocado, nuts, olive oil, Omega 3 oil) support hormone production
- Drink enough water - even slight water deficiency can slow down metabolism
b) Exercise - muscles as a metabolism booster
- Strength training builds muscle and increases basal metabolic rate
- Interval training (HIIT) boosts your metabolism for hours
- Everyday exercise such as climbing stairs or walking adds up (NEAT effect)
c) Sleep - the underestimated weight loss aid
- 7-9 hours of sleep keep your hunger hormones (leptin & ghrelin) in balance
- Too little sleep increases cravings, especially for sugar and fat
- A dark, cool sleeping environment and regular bedtimes help improve sleep quality .
d) Stress management - slow down
- Chronic stress increases cortisol -> blocks fat loss
- Meditation, breathing exercises, yoga reduce stress hormones
- Regular breaks and time in nature act like a reset button for the body
4 - A word about the weight loss injection
In recent months, there has been a lot of talk about so-called "weight loss injections" such as GLP-1 agonists (e.g., semaglutide). These can help reduce feelings of hunger in certain medical cases. However, it's important to remember that they are not a substitute for a healthy lifestyle. Without a balanced diet, regular exercise, and long-term changes in habits, weight often returns after discontinuation. Furthermore, side effects can occur that require medical monitoring.
Losing weight holistically means seeing such medical assistance – if at all – only as part of a comprehensive plan, not as a standalone solution.
5 - Common mistakes when losing weight
- Eating too little: The body switches to “energy saving mode”
- Only endurance training: Muscle mass falls by the wayside
- Irregular sleep: Hormones get messed up
- Constant calorie counting without considering the nutrient profile
Conclusion:
Losing weight holistically means understanding your body, supporting it, and giving it what it needs.
Instead of one-sided diets that drain your energy, focus on individually tailored nutrition, exercise, sleep, and stress balance - and you'll not only be slimmer, but also fitter, healthier, and happier.
Start with the basics: drink more water, get the right nutrients, do strength training 2-3 times a week, go to bed an hour earlier in the evening - and watch your body get back on track, step by step.
If you would like to receive a tailor-made plan for a healthy metabolism, please contact me for a free initial telephone consultation via my website www.praxis-madeyski.de
