If achieving weight loss is a significant objective for you in 2024, you’re probably aware that one of the key determinants of the pace at which you can shed pounds is your metabolism. Metabolism is the body’s process of converting food into energy, essentially burning calories.
Although numerous factors influencing metabolism may be beyond your control, the positive aspect is that there are proactive measures you can take to enhance your metabolic rate. This entails incorporating an effective workout routine and integrating specific foods into your diet.
TikTok: A treasure trove of quick and actionable health tips
In the age of social media fitness influencers, TikTok has emerged as a treasure trove of swift and practical health advice. A notable contribution comes from fitness coach Juhee Shah, who recently imparted her knowledge on enhancing metabolism through a TikTok video.
Here, we’ll explore the three most impactful methods that Shah recommends for giving your metabolism a boost: elevating Basal Metabolic Rate (BMR), enhancing Non-Exercise Activity Thermogenesis (NEAT), and optimizing the Thermic Effect of Food (TEF).
01. Boosting the Basal Metabolic Rate (BMR) by building muscle
According to Shah, an impressive 70% of your daily caloric expenditure is attributed to your Basal Metabolic Rate (BMR). Describing it as the calories burned at rest just by being alive, she emphasizes the significance of BMR in the overall metabolic process.
Given its substantial contribution, one of the most effective strategies to enhance your metabolism and facilitate weight loss is by increasing your BMR, and this can be achieved through muscle building.
Shah recommends focusing on targeted exercises to build muscle for an elevated BMR. She underscores the importance of incorporating strength training into your workout regimen. By participating in activities that challenge and develop muscle, such as weightlifting or resistance training, you can successfully elevate your BMR.
As Shah points out, muscle has a higher resting metabolic rate than fat, meaning that the more muscle you possess, the greater your metabolism will be, ultimately aiding in weight loss.
02. Increasing the Non-Exercise Activity Thermogenesis (NEAT) with more body movement
Moving on, Shah highlights that 15% of your daily calorie burn is attributed to Non-Exercise Activity Thermogenesis (NEAT). This encompasses the calories expended during non-exercise-related movements throughout the day, such as merely navigating between rooms in your house.
Shah’s guidance on enhancing NEAT is straightforward: “Increase your steps and incorporate more movement into your daily routine.” She encourages individuals to introduce more physical activity into their everyday lives.
Simple adjustments like opting for stairs over elevators, taking short walks during breaks, or opting to stand instead of sitting can significantly contribute to NEAT. These unstructured movements, when accumulated over time, play a substantial role in elevating your metabolism.
3. Boosting the Thermic Effect of Food (TEF) with more protein
Lastly, the Thermic Effect of Food (TEF) constitutes 10% of the daily calorie expenditure, representing the energy expended during the digestion and processing of food. Shah’s strategy for optimizing TEF revolves around nutrition, with the third method for boosting metabolism being an emphasis on consuming more protein.
Shah underscores the significance of protein-rich foods in elevating the thermic effect of the calories you consume. Protein, compared to fats and carbohydrates, has a higher thermic effect, resulting in the burning of more calories during digestion and processing.
By including lean protein sources such as chicken, fish, legumes, and tofu in your diet, you can effectively enhance TEF, thereby supporting overall metabolic function.
3 Effective ways to speed up your metabolism in 2024 conclusion
An efficient metabolism is a vital component of overall bodily health, particularly when weight loss is a goal. Adhering to Shah’s recommendations to enhance BMR through muscle development, boost NEAT through regular movement, and increase TEF through the consumption of protein-rich foods allows you to implement practical measures towards a more effective and healthy metabolism.