How To Boost Metabolism And Increase Fat Burning

(Last Updated On: January 23, 2023)

Dietary habits can play a significant role in how rapidly the body burns calories and fat. Here are ways to boost the metabolism and increase fat burning. There’s no diet pill that will magically melt away excess pounds, but there are simple ways to increase fat burning and metabolism.

As people age, the basal metabolic rate or the rate at which calories and fat are broken down slows significantly. Unless fewer calories are taken in, gradual accumulation of excess weight in the form of body fat will be the final result. Not only can excess fat be unattractive, it also increases the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

One of the best ways to prevent this outcome is to increase fat burning so those extra calories are burned off instead of stored in the form of fat. What are some of the best ways to do this?

Build More Muscle

Resistance training not only burns calories, but also builds lean body muscle. Lean body mass gives a boost to the metabolism, resulting in more fat and calories being burned. This is one reason men can eat more calories than women without gaining weight. Fortunately, there’s no need to become muscle bound to increase fat burning and metabolism. A consistent weight training workout combined with cardiovascular exercise can give a slow metabolism a much needed kick start.

Eat a Healthy Breakfast

Breakfast really is the most important meal of the day. Studies have shown that people who start the day with a healthy breakfast are less likely to become overweight. Unless the body gets sustenance after an overnight fast, it can go into starvation mode. When this happens, the metabolism slows down to try to conserve energy. To increase fat burning and metabolism, begin the day right with an egg, bowl of oatmeal, or cup of yogurt. It’ll also decrease the risk of snacking on the office box of doughnuts later in the day.

Eat More Protein

Protein consumption has more of a stimulatory effect on metabolism than fats or carbohydrates. Eating a source of protein with every meal is a simple way to increase fat burning naturally. The best protein sources are one that are lower in fat and calories such as egg whites, skinless chicken, turkey, and fish.

Eat Smaller Meals More Frequently

Eating smaller meals every few hours keeps the metabolism primed and increases fat burning. Each small meal should be low in calories and include a source of protein. Frequent meals keep the body from going into starvation mode and help to reduce cravings.

Other Ways to Increase Fat Burning

There’s evidence that the catechins in green tea subtly boost the metabolism. One study showed that drinking three to five cups of green tea a day can burn off an additional fifty calories per day. To get maximum benefit, avoid adding sugar and milk since these are additional sources of calories.

Some studies have also show that hot peppers temporarily boost metabolism, although this increase doesn’t appear to be sustained. The effects of these foods on metabolism aren’t dramatic, but can add up over time.