7 Effective Ways To Boost Your Body Metabolism & Burn Calories Efficiently
One way to burn your calories efficiently is through boosting your body metabolism. The rate, which our body burn calories, is called Basal Metabolic Rate (BMR). Having a high metabolism also means giving ourselves more energy and possibly making us feel better.
- BMR refers to the amount of energy expended and calories burned while we are resting. It differs for different individuals mainly by gender, age, height, weight and muscle mass.
- Daily Calorie Intake refers to your amount of calorie intake to meet the amount of energy expended for your daily activities (low, moderate or high)
To lose weight effectively, you need to reduce your daily calorie intake accordingly, based on your goals.
- To lose a little bit of weight – Reduce daily calorie intake by 10%
- To lose reasonable amount of weight – Reduce by 15% to 20%
- To lose large amount of weight – Reduce by 20% or more.
Apart from just reducing daily calorie intake, we ought to learn how to boost our metabolism thus allow our body to burn calories efficiently.
1) Start a Plant-based Diet (though may not significant in my opinion)
Plant-based diet does not mean 100% vegan diet. It only suggests you should include more vegetables in your diet. Why vegan foods increase metabolism simply because they are usually protein-rich (i.e. broccoli, boiled green soybeans or peanuts) and high-fiber (i.e. fruits, vegetables & whole grains), which require twice amount of energy to metabolize as compared to other high-carbo or high-fat foods. Such foods are also usually unprocessed, which take more energy to digest in our body, as compared to refined or processed ones.
Green tea or Chinese Oolong tea can boost metabolism for some people by 4% to 5% more. While spicy foods like hot peppers can boost an additional 10 calories per meal according to studies.
Read more: Top 6 Benefits of Having a Plant Based Diet.
2) Start High Intensive Interval Training (HIIT)
Different from traditional fat-burning cardio workout, HIIT has proven to create an after-burn effect on your body, to continue to burn large amount of calories for up to 24 hours, even after you have completed the workout.
[Image Credit: Elaine Smith’s Lose Weight and Gain Muscle album]
3) Build More Muscles
When you step into the gym for strength or resistant training workouts, you are building muscles. When you grow muscles, your muscle tissues grow too. Unlike fat tissues, muscle tissues are more metabolically active thus burn more calories (4 more calories per pound per day) as compared to fat tissues.
4) Sleep Better At Night
Lab studies show that when you deprive of sleep or facing any sleeping disorder, your metabolism will be affected negatively, particularly our hormones that help to regulate our metabolism and control our appetite at night. Hence getting a good night sleep every day is crucial.
5) Hydrate Yourself Well
Drinking enough water or at least 17 oz. of water can increase the resting metabolism of healthy men and women by up to 30%, while mild dehydration may decrease your metabolism by up to 3%.
6) Stand More, Sit Less
Therefore, here’s another benefit to stand more… to burn extra calories. Prolonged sitting, especially during work, will burn lesser calories as compared to standing. Standing helps to prevent growing of visceral fats (tummy) too.
7) Eat Smaller Meals, More Frequently
Smaller yet more frequent meals will prevent gorging of food and over-eating. Traditional pattern of eating like 3 meals a day has a gap of 5 hours between each meal. This will potentially increase hunger and temptation to gorge. Smaller meals usually contain fewer calories as compared to large hearty lunch.
Last Revised: 18 April 2018