Build Muscle with Strength Training
Muscle tissue burns more calories at rest than fat tissue. Regular resistance training, such as weightlifting or bodyweight exercises, can increase your resting metabolic rate over time. Consistency matters more than intensity for long-term metabolic support.
Move More Throughout the Day
Non-exercise activity thermogenesis, or NEAT, includes walking, standing, fidgeting, and household tasks. These small movements add up and can meaningfully increase total daily energy expenditure. Short walking breaks after meals may also help with blood sugar control.
Eat Enough Protein and Stay Hydrated
Protein has a higher thermic effect than carbohydrates or fat, meaning your body uses more energy to digest it. Drinking water before meals and staying hydrated through the day may support metabolic processes. For more details on how the body uses energy, visit this overview from the National Institutes of Health.
