8 Ways to Boost Your Basal Metabolic Rate

How to Test Your Basal Metabolic Rate

Step 1: Go to bed before 11 PM and wake up before 8 AM, ensuring you sleep for 8 hours

Step 2: Weigh yourself before bed and again the next morning. Do not go to the bathroom or drink water during the night

Step 3: Subtract your morning weight from your nighttime weight and compare the data

A difference of 0.8-1.6 jin indicates a normal metabolism

A difference of less than 0.8 jin indicates a metabolism below normal

If your metabolism is low, don't worry. Try the following 8 methods to help boost your metabolism

8 Ways to Boost Your Basal Metabolic Rate

1. Drink Enough Water Daily
Drinking plenty of water has many benefits during fat loss. Drinking a glass of water before meals can increase satiety. If you hit a plateau, drink more water, which can boost your basal metabolic rate. Aim for about 2000 ml of water per day

2. Replace Refined Carbs with Whole Grains
Swap refined carbs for whole grains, such as replacing white noodles with buckwheat noodles or white rice with brown rice. Whole grains are more filling and rich in dietary fiber. Choose low-sugar fruits like kiwi, apples, dragon fruit, and pears

3. Exercise Moderately
Try to stand for a while after meals before sitting down, but avoid immediate exercise after eating. Opt for standing or walking. During fat loss, don't stick to a single type of exercise; combine aerobic and anaerobic exercises. A single exercise type can make your body adapt, reducing calorie burn

4. Ensure Quality Sleep
Sleep is crucial during weight loss. Lack of sleep and staying up late can reduce body function and slow metabolism. Maintain regular sleep habits and develop a biological clock, ensuring 8 hours of sleep per day

5. Include Healthy Fats
Choose oils like flaxseed oil, olive oil, or coconut oil. Eat nuts daily, such as pine nuts or sunflower seeds, and fruits like avocados. These are healthy fats that the body needs but consume them in moderation

6. Eat More Protein
Include protein in every meal, ensuring it makes up 20% of your daily intake. Adequate protein promotes muscle growth, which naturally boosts metabolism, making it easier to maintain a lean body

7. Drink Black Coffee Half an Hour Before Exercise
Drink a cup of black coffee half an hour before exercising. Note that it should be black coffee, not a latte. Coffee helps burn fat and boost metabolism during exercise

8. Increase Daily Physical Activity
If you dislike exercise, here are some simple tips: stand for half an hour after meals, choose green transportation for short trips, and take the stairs more often. In summary: walk instead of riding and stand instead of sitting