Five Effective Ways to Bump Your Metabolic Rate For Weight Loss And Health
It’s important to note that some of the following tactics offer immediate benefits, whereas others mainly benefit your metabolism in the long run. We will break down the differences below.
1. Lift Weights
Strength training benefits your metabolic rate in the short and long term. First, lifting weights burn calories. The average person can expend up to 500 calories in a single workout.
Second, weight training leads to tissue damage, and your body has to expend energy (calories) and resources (carbohydrates and protein) to repair the damage, strengthen your muscles, and promote growth.
Third, building muscle is beneficial for your resting energy expenditure. Muscle is metabolically costly tissue, and your body expends calories to keep it around. According to research, each pound of muscle requires about 13 calories daily (3).
The number isn’t earth-shattering, but add 20 pounds of muscle to your frame, an extra 260 calories burned daily without doing anything.
Further, having more muscle leads to better insulin sensitivity, promoting a better body composition and reducing the risk of metabolic conditions (4, 5). Also, having more muscle means completing more challenging workouts and burning more calories.