Build Muscle with Strength Training
Muscle tissue burns more calories than fat tissue at rest. Regular resistance training, such as weight lifting or bodyweight exercises, helps preserve and increase lean mass. This can raise your resting metabolic rate over time.
Use High-Intensity Interval Training
Short bursts of intense effort followed by brief recovery can increase calorie burn during and after exercise. This afterburn effect, known as excess post-exercise oxygen consumption, may support metabolic rate. For a structured approach, try interval methods described by the American Council on Exercise.
Support Metabolism with Daily Habits
Adequate sleep, consistent meal timing, and proper hydration help maintain energy balance. Drinking water before meals may slightly increase calorie expenditure. Avoid extreme restriction, as very low calorie intake can slow metabolic rate.
