We had no idea about #3. 

You can eat and exercise to boost your metabolism.

Chances are you sort-of know what your metabolism is, it's often referred to as either fast or slow, but you don't know how to get it working more efficiently.

The word metabolism refers to how many calories the body needs to function each day. It is influenced by our age, gender, activity levels and it gradually reduces as we age, mostly due to a reduction in muscle mass.

The good news? By understanding how we can increase our metabolic rate via exercise and eating to help burn calories as effectively as possible, we can support long-term weight control.

Plus, our bodies are pretty good at telling us when we may not be optimising our metabolic rate via our daily food and movement habits. So if you haven't been feeling your best, and can't quite put your finger on why here are some signs that the food and exercise choices which impact metabolic rate may need some attention.

Food and nutrition affects your metabolism.

1. You're gaining weight

At times we may be eating more than usual, or skipping the gym more often than not, so it makes sense that our weight increases. But when we’re exercising as usual and eating well, yet still gaining weight that we need to as ourselves what's really going on.

At times, unexpected weight gain may be explained by medical variables but it may also be that your body has become way too used to your current diet and exercise regime. Mixing it up may be the best thing you can do to get your metabolism pumping again.

Weight gain is a sign of a sluggish metabolism.

2. You can't lose weight

This is a common presentation, especially as we move towards the late 30’s and 40’s. If you're eating well and exercising, it could be due to muscle mass. Either it's not being challenged enough via exercise to burn calories efficiently, or a gradual reduction in muscle mass resulting from insufficient resistance training means that your metabolic rate has become stable.

This means that you need to focus on building muscle mass, or getting the muscle mass you do have to work a whole lot harder via the right training.

Lifting weights will boost muscle mass.

3. You're hairy

This has nothing to do with missing trips to the beautician, but your metabolic rate, which is influenced by a number of hormones in the body. Even slight changes can have a major impact on your metabolic rate.

Specifically, the thyroid hormones T3 and T4 produced by the thyroid gland control a number of key systems in the body. Up to 15% of Australians deal with some degree of thyroid dysfunction, so it's worth paying attention if you suddenly begin to feel especially hot or cold, foggy in the head, exceptionally tired or have hair in new places. All of these are signs that your thyroid isn't working optimally.

Hair sprouting where it shouldn't? Could be your hormones.

4. Your body shape is changing

Another group of hormones that influence metabolic rate, and play a role in the amount of muscle and fat mass, is controlled by the pituitary gland. These hormones also affect where fat is stored.

So if you've noticed that you're gaining weight in a place you never previously carried weight, or are noticing a difference in the way your body gains muscle mass, it may suggest that these hormones need assessing.

Take note if your body shape is changing.

5. You never feel hungry

Hunger offers the simplest insight into what is going on with our metabolism. Ideally, humans will feel hungry an hour or so after waking and three to four hours after eating.

Not feeling hungry at the start of each day may suggest your body is in storage mode and that you are possibly ingesting more calories than you need.

Failing to experience regular hunger throughout the day may indicate your body isn't burning food as efficiently as it should be.

Either way, it comes down to adjusting your food intake. Feeling hungry more regularly is indicative that your metabolism is working hard to digest your food.

No appetite is a cause for concern.