There are two types of people in the world: those who lose weight just by breathing and those who gain weight even by drinking water. Naturally, most people want to belong to the former group. So, how can you boost your basal metabolic rate? Here are seven methods recommended by experts.
1. Eat Protein-Rich Foods
Protein increases the ‘TEF’ (Thermic Effect of Food), which is the heat produced by our bodies during digestion. According to a 2021 study, protein generates more heat than carbohydrates, making it effective in boosting the basal metabolic rate. It’s important to eat protein before consuming carbohydrates during meals. This helps better balance insulin and reduces hunger.
2. Weight Training
People with more muscle burn calories even while lying on the couch watching TV. By increasing muscle mass through weight training, you naturally boost your basal metabolic rate. Popular exercises include squats, deadlifts, pull-ups, lunges, and planks.
3. High-Intensity Interval Training (HIIT)
HIIT is one of the most effective ways to boost your basal metabolic rate. It involves cycles of intense exercise for 20-60 seconds followed by 10-60 seconds of rest, maintained for 20-30 minutes. This exercise is excellent for improving cardiovascular endurance and strength.
4. Get Enough Sleep
Sleep is essential for recovering our immune system and removing toxins from our bodies. According to a 2018 study, people who get comfortable sleep for 6-8 hours can better regulate their metabolic functions. Lack of sleep increases cravings for sugary foods and drinks, making sufficient sleep crucial.
5. Drink Plenty of Water
Water helps stimulate metabolism and burn body fat. A 2019 study found that just drinking water can improve metabolism. Water is essential for digestion and metabolism, so it’s important to stay well-hydrated.
6. Intermittent Fasting
Intermittent fasting, which restricts meal times and frequencies, is effective in boosting basal metabolic rate. Fasting for 18 hours and eating within a 6-hour window promotes fat breakdown. Various studies show that intermittent fasting is effective not only for weight loss but also for boosting basal metabolic rate.
7. Drink Green Tea
Green tea contains active ingredients (EGCG) that promote metabolism. Green tea is much more effective in boosting basal metabolic rate compared to caffeinated coffee or tea. It improves gut health, aids metabolism, and makes weight management easier.
Conclusion
There are various ways to boost your basal metabolic rate, but consistent practice is key. By following the seven methods introduced above, you can maintain a healthy and energetic lifestyle. You too can create a body that loses weight just by breathing!
References
- Healthline, “How to Boost Your Metabolism”
- PubMed, “Effects of Diet on Metabolism”
- Journal of Applied Physiology, “High-Intensity Interval Training and Metabolic Rate”