Calorie burn
5 Ways to Boost Your Metabolism
Sep 16, 2024 | 5:21 AM
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These 5 habits can help you burn more calories whether you’re moving or at rest.
Metabolism is the way your body converts what you eat and drink into energy. Simply put, it affects how many calories you burn each day. While everyone’s metabolism works the same way, the rate at which each person’s metabolism functions is unique. Some factors that influence your metabolism include your age, sex and genetic makeup. These factors cannot be changed. But there are things you can do to help rev your metabolism so you become a better calorie-burning machine.
Studies show you can boost your metabolic rate with the following 5 exercise and eating habits:
- Get enough aerobic exercise. Whether you choose to walk briskly, jog, bike, row or climb stairs, aim to get at least 30 minutes of physical activity on most days of the week. Although metabolism tends to slow about 2 – 4% every decade, moving more can help you burn more calories, even after your workout is over.
- Strength train. Weight lifting or resistance training 2 – 3 times a week helps you increase the amount of muscle you have. The more muscle you have, the higher your metabolic rate will be. In fact, regular strength training can increase your metabolism by about 15%.
- Embrace the power of NEAT (non-exercise activity thermogenesis). Metabolism is also affected by your everyday activities. These include things like tapping your toes, cleaning your house or pacing while you talk. Even standing instead of sitting makes a difference. So whenever possible, keep your body moving even when you’re not formally exercising.
- Don’t skimp on calories. If you are trying to lose weight, make sure you don’t eat too few calories. Drastically reducing calories has a negative effect on your metabolic rate. Your body will work to conserve fat and shed muscle if your caloric intake drops too low. Loss of muscle will reduce your calorie burn.
- Include protein in your diet. Eating protein boosts your metabolism more than eating carbohydrates or fats. Protein also helps you maintain and build muscle mass, which revs your metabolism. Good sources of low-fat protein include lean meats, turkey breast, skinless chicken breast, fish, cottage cheese, low-fat yogurt, tofu and beans.
