Resting metabolic rate (RMR) is a measure of how many calories you burn while you are at complete rest.
Increasing your RMR is a powerful strategy in your weight loss journey. By understanding your RMR and implementing strategies to increase it, you can burn more calories throughout the day, even when you're not exercising.
Building muscle, staying active, and eating enough protein are three simple and effective ways to boost your metabolism and support your weight loss goals.
Note that the key to sustainable weight loss is a balanced approach that combines a healthy diet, regular physical activity, and a focus on maintaining overall health.
Build more muscle
Strength training is one of the most effective ways to increase RMR because muscle tissue burns more calories than fat, even when you're not active.
Incorporating resistance training such as weight lifting, bodyweight exercises, or resistance band exercises into your workout routine can help increase muscle mass, which in turn increases your RMR. Aim to do resistance training at least 2-3 times a week to start seeing results.
Stay active all day long
Exercise is essential, but staying active throughout the day can also help increase your RMR. Activities like walking, standing, climbing stairs, etc. contribute to your total daily energy expenditure. At the same time, they can prevent your metabolism from slowing down during periods of inactivity.
Try incorporating more movement into your day by taking short walks, using a standing desk, or doing simple stretches during breaks.
Eat enough protein
Protein has a higher thermic effect (thermic effect of food - TEF) than carbohydrates and fats, meaning your body burns more calories digesting and processing protein.
Additionally, consuming adequate protein can help preserve muscle mass while losing weight, preventing the drop in RMR that often accompanies dieting. Try to include a lean protein source at every meal, such as chicken, fish, tofu, or beans.
