The 3 'Most Effective' Ways To Speed Up Your Metabolism

1. Increasing BMR Build Muscle Basal Metabolic Rate accounts for 70% of daily caloric expenditure, according to Shah. She defines BMR as "How many calories you burn at rest just being alive."

Since this makes up so much of your metabolism, boosting your BMR is one of the best ways to lose weight and raise your metabolism. To achieve that, grow muscle.

2. Moving More Increases NEAT Shah says 15% of daily calorie burn comes from non-exercise activity thermogenesis (NEAT). Daily non-exercise motions like walking around the house burn calories.

Take more steps and move your body more throughout your day." She recommends more daily exercise. Taking the stairs, walking short distances during breaks, or standing instead of sitting boost NEAT. 

3. Increase Protein to Increase TEF Finally, the Thermic Effect of Food (TEF) accounts for 10% of daily calorie expenditure and is the energy used to digest and metabolize food. Shah optimizes TEF through nutrition, saying protein is the third strategy to enhance metabolism.

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