The key to weight loss: speed up metabolism and help burn calories! These 4 steps can do it

If you are on a weight loss plan, did you know that your metabolism is your body's furnace. If there is no fuel for too long, the fire will gradually go out and the calories burned throughout the day will decrease? Want to burn more calories with daily activity? Experts tell you how to achieve your goals. Studies show that drinking caffeinated beverages such as coffee, tea, and even soda can temporarily increase your metabolism by 3-4%, and sleeping can also burn more calories!

4 tips to speed up your metabolism and burn calories

1. Eat multiple meals a day

Your metabolism is your body's furnace, and if it goes too long without fuel, the fire will die down and you'll burn fewer calories throughout the day. Eat regularly and eat the right foods, and you can happily cut calories. Studies have found that if the food intake is changed to six small portions a day, although the effect of improving metabolism is not high, it will be more significant than irregular eating.

2. Eat more protein

If you can eat more lean meat, soft cheese, eggs and other high-protein foods at each meal, you can maximize the calorie consumption during the digestion process. A study of college girls found that consuming a high-protein meal increased their metabolism by twice as much as eating carbohydrates.

3. Weight training

"Lean muscle tissue burns more calories than fat muscle tissue, even when you're sitting," says fitness researcher Carolyn Miller. "So the more muscle you have, the more calories you can burn." Studies have shown that if you do weight training twice a week for two months, your muscle strength will be strengthened and the efficiency of consuming calories and burning fat will be significantly improved. Experts also said, "This can increase metabolism by 6-8%, which means you can burn an extra 100 calories a day."

Health Tip: Research suggests that a chemical released in the brain during exercise may suppress appetite.

As long as you do weight training twice a week, after two months your muscle strength will be strengthened and the efficiency of consuming calories and burning fat will be significantly improved.

4. Accelerated heart rate

Experts point out that the more intense the exercise, the higher your metabolism will be during and after the exercise. Most people will faint after a full 30-45 minute cardio session. The best way to deal with this is to take a break and do a one- or two-minute sprint, such as pedaling a flywheel. Experts recommend breaking these two minutes into four 30-second sprint intervals; each 30 seconds is followed by four minutes of easy pedaling and cool-down exercise. Experts say that if you exercise in this way, after half an hour, your body will burn calories at a higher rate.

Studies show that drinking caffeinated beverages such as coffee, tea, and even soda can temporarily increase your metabolism by 3-4%.

Bonus: To take it to the next level, drink coffee!

Studies show that drinking caffeinated beverages such as coffee, tea, and even soda can temporarily increase your metabolism by 3-4%. A study conducted by Danish scientists found that the caffeine contained in a cup of coffee can help you burn an extra nine calories per hour, and it is effective for at least three hours after drinking it. Nutritionists say, "It can help you burn 40-50 calories a day, but drinking too much will only cause palpitations and will not burn more calories."