The thing is difficult to explain so I will try to put my best effort to make it clear:
Metabolism is the balance between the processes that anabolic (that build tissue and absorb energy) and catabolic processes (that degrade compounds and release energy). 2) I will try to be even clearer. If we had to talk about our daily life. Training is a catabolic process, because the muscle is broken (it is not so but I try to be clear); while rest and nutrition are anabolic, because they build muscle ... reason why the three things must be in "balance" and be respected in order to achieve a change.
The same happens when it comes to lowering body fat; if the processes that stimulate excess fat (excessive meals, sedentary lifestyle, etc.) are greater than the processes that degrade body fat (sports physical activity, non-sports physical activity, eating quantity and ideal quality, etc.) the amount of fat will start to increase.
By this I mean also that there is no process that stimulates more your metabolism, than the good habits sustained over time. The training, nutrition and adequate rest make the difference and improve your metabolism. Add non-sport physical activity such as using stairs instead of an elevator, walking more, etc ... and take your body to a metabolic equilibrium.
