If you boost your metabolic rate (the rate at which your body burns energy), you burn more calories. This is an advantage for fat loss and knowing the factors that can achieve this will help you get better results.
The average 70kg person burns around 1 calorie per minute at rest. Walking burns 3 to 4 calories per minute and you’ll burn around 8 to 10 calories per minute running fast.
Put simply, the more effort you put into moving your body, the more calories you burn. Just by getting out of bed, you double your metabolic rate. Walking triples it and an intense fitness session can generate a 10-fold increase in metabolic rate.
Every kilogram of muscle on your body burns around 10 calories per day at rest. It may seem minimal, but over a year it adds up. By contrast, body fat burns only 4.5 calories per kilogram per day.
Eat more protein
Protein in food takes more energy to digest and absorb than carbohydrate or fat. Your body has to work harder to digest and absorb calories from protein-rich foods like eggs, fish, chicken and lean meat.
This doesn’t mean you should overload on protein. You still need to keep your diet balanced.
Eat enough calories
Avoid crash diets to help you minimise the typical slowdown in metabolic rate associated with caloric restriction.
Significant lean muscle loss, as well as fat loss, will likely result from continuing on a severe calorie restricted diet for days and weeks. The key message is don’t starve yourself.
Consume chilled water