Weight loss isn’t only about eating fewer calories. Effective weight loss programs also include strategies to speed up metabolism. Fortunately, there are multiple ways you can do this. Below are eight simple methods.
Move Your Body
All body movement burns calories. The more active you are, the higher your metabolic rate becomes. Even very basic activity, such as standing up regularly, walking around or doing household tasks, makes a major difference in the long run.
This boost in metabolic rate is technically known as non-exercise activity thermogenesis (NEAT). In severely obese individuals, NEAT may account for a significant portion of the daily calorie expenditure due to the extra burden they have to carry around.
There are several ways in which you can boost your NEAT. If you spend a lot of time sitting, here are a few strategies:
- Stand up regularly and walk around
- Take the stairs whenever possible
- Do household tasks
- Fidget, such as bouncing your legs or tapping your fingers
- Chew calorie-free gum
- Use a standing desk
If you have a desk job, using a standing desk may increase the number of calories you burn by 16%. Another study showed that spending one afternoon standing burned an extra 174 calories, compared to sitting.
Even seemingly insignificant activities like typing may increase your metabolic rate by 8%, compared to doing nothing. In the same way, fidgeting can make a significant difference.
One study found people who sat motionless for 20 minutes temporarily increased their calorie expenditure by 4%, compared to when they lay motionless. In contrast, fidgeting while seated increased calorie expenditure by a whopping 54%.
Regular exercise is highly recommended for anyone who wants to lose weight or improve their health. But even light activities like walking around, doing household tasks or fidgeting, can give you an advantage in the long run.