Why is boosting metabolism the ultimate goal of weight loss? An individual’s metabolic rate determines the daily calorie expenditure. Those with a robust metabolism can burn more calories daily, making it harder to accumulate fat, thus naturally maintaining a slim figure. For those aiming to lose weight, a high metabolic rate can accelerate the weight loss process.
How can one effectively enhance their metabolic rate? Learn these 9 methods to burn more calories every day!
Firstly, adequate water intake is crucial. When the body is dehydrated, the metabolic cycle slows down, and fat metabolism decreases. Ensuring sufficient daily water intake, such as 8-10 cups per day, can effectively reduce hunger and speed up fat breakdown.
Secondly, supplementing with low-fat, high-protein foods like chicken breast, milk, soy products, salmon, shrimp, and eggs, which are all high-quality proteins, requires more energy for the body to break down, prolonging satiety and reducing the likelihood of overeating. It is recommended to include a fist-sized portion of high-quality protein per meal, preferably prepared with low oil and salt.
Thirdly, increasing muscle mass is essential. Muscle is an energy-consuming tissue, and for every kilogram of muscle gained, the body can burn an additional 70-100 calories. As we age, muscle mass decreases, but regular strength training can stimulate muscle growth and effectively increase the basal metabolic rate.
Fourthly, choose low-GI carbohydrates such as brown rice, oats, potatoes, whole wheat bread, buckwheat, Chinese yam, and lotus root, which are slower to raise blood sugar levels compared to white rice and buns. During weight loss, supplementing with an appropriate amount of these staples can provide sustained satiety. A fist-sized portion per meal supplies the body with carbohydrate energy, fuels metabolism, and helps prevent fat accumulation.
Fifthly, engage in high-intensity interval training. High-intensity workouts can increase the metabolic rate in a short time, burning fat while also exercising muscles, preventing muscle loss. After training, the body enters a state of super oxidation, making calorie burning more efficient, which is conducive to developing an easy-to-thin physique. We can plan 2-3 high-intensity workouts per week, such as jumping rope, interval running, or HIIT training, all of which are excellent exercise choices.
Sixthly, soak your feet frequently. Foot soaking aids in health preservation, accelerates blood circulation in the legs, causes slight sweating, helps improve dampness, dispels cold from the body, enhances sleep quality, and allows for more efficient body repair and metabolic rate increase.
Seventhly, aim to sleep by 11 PM. Sleep is the golden period for the body to rest and recover. Those who often stay up late have increased appetite, are more prone to overeating, and have a higher chance of gaining weight. We should sleep early, avoid late-night snacks, prevent excessive calorie intake, and ensure good sleep from 11 PM to 7 AM for the body to function more efficiently.
Eighthly, take at least 8,000 steps daily. Sedentary individuals experience hindered blood circulation, muscle degradation, and easier fat accumulation. We should utilize spare time for activity, such as walking for half an hour during commutes and taking a 15-minute walk after meals, to accumulate 8,000 steps throughout the day and increase metabolic activity.
Ninthly, eat three meals regularly. Irregular eaters are more likely to gain weight compared to those with regular meal patterns. Irregular eating causes the body to forget when the next meal will be, leading to excessive fat storage with each meal and a decrease in metabolic rate, which is not conducive to weight loss.
