To make weight loss easier and faster, it's important to increase your body's calorie-burning capacity by boosting your metabolism. Your metabolic rate determines how quickly your body can burn the calories you consume. If you consume 2,500 calories a day and burn the same amount, your weight will remain constant. But if you consume 2,500 calories and burn only 2,000, you'll gain about a pound a week.
Fortunately, your metabolic rate is not fixed and there are ways to speed it up to help you achieve your weight loss goals more quickly.
Building muscle is one effective way to increase your metabolic rate. Each additional pound of muscle you have can increase your body's calorie-burning capacity by 50 calories per day. Regular weight training can increase your metabolic rate by up to 15 percent, as metabolically active muscle burns more calories than other types of body tissue.
Increasing your daily activity levels is another effective way to accelerate your metabolic rate and burn more calories even when you're not exercising. This can be done by simply moving more throughout the day, such as by:
- Bending your legs instead of standing
- Touching your feet or fingers
- Stretching periodically
- Changing your position or walking back and forth
- Using the stairs instead of the elevator
- Walking while on the phone
- Regularly tensing and releasing your muscles
- Parking farther away from your destination
Eating spicy foods like chili peppers can also boost your metabolic rate by up to 50 percent for up to two hours after consumption. And if you engage in vigorous exercise like running or cycling, your metabolic rate will remain elevated for a period of time after your workout, helping you burn more calories even while at rest.
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