Build Muscle with Strength Training
Muscle tissue burns more calories at rest than fat tissue. Regular strength training can raise your basal metabolic rate over time. Focus on compound movements like squats and deadlifts for greater energy expenditure.
Stay Active Throughout the Day
Non-exercise activity thermogenesis, or NEAT, includes walking, standing, and fidgeting. These small movements add up and can increase your total daily calorie burn. Short walks after meals may also support metabolic function.
Eat Enough Protein and Stay Hydrated
Protein has a higher thermic effect than fats or carbohydrates, meaning your body uses more energy to digest it. Drinking water may also temporarily boost metabolism, according to research on water-induced thermogenesis.
For more details on metabolism and calorie needs, visit this overview from the National Institutes of Health.
