Your metabolism is the total amount of energy your body needs per day. It is made up of three individual components:
1. Basal Metabolic Rate (BMR) = the amount of energy your body needs at rest
2. Thermal effect of activity (TEA) = the amount of energy your body uses during physical activity, such as exercise
3. Thermal effect of food (TEF) = the amount of energy your body uses ingesting, digesting, utilizing, transporting, and eliminating food
These three things combine to give your Total Daily Energy Expenditure, TDEE for short, which is what most of us simply call metabolism.
Below we have listed some essential tips to help you burn fat and increase your metabolism:
One of the fastest and most efficient ways to burn fat fast is by lifting heavy weights, this goes for both men and women. Not only do heavier weights activate more muscle fibres, they also increase your resting metabolism. This basically means your are able to continue burning calories at a higher rate, even when you’re doing nothing.
Shredding body fat can be very straight forward and can simply be achieved by incorporating minor changes into your diet and training routine. When it comes to training there are many essential variables that must be managed, one of them being rest periods. Rest periods are of course essential as they allow the body time to recover and prepare for the next set of exercises, but they can also be tweaked to up the intensity of your workout and create a fat burning effect. By shortening the time you take between exercises to as little as 10 to 30 seconds, you can increase your resting metabolism and the intensity of your workout.
Okay, this may sound crazy, but did you know that the Institute of Medicine stated that a diet be made up of 25 to 35 percent fat? Turns out, high-fat foods like nuts, avocados and healthy oils can help you lose fat faster than other diet approaches! Just be sure to figure how much fat you actually need in your diet, and of course… always avoid trans fats.. they’re still not healthy.
You should avoid drastically cutting your calories as this can actually have an adverse affect of fat loss. Quick and drastic weight loss can cause issues with your body’s metabolism and muscle mass, often when people try to cut their calories too much they end up losing muscle mass, and this is exactly what causes serious issues with slowing down your metabolism, muscle is your body’s most potent and active tissue for burning calories and body fat.