1. Boosting Basal Metabolic Rate (BMR) By Building Muscle
According to Shah, a whopping 70%, of your daily caloric expenditure comes from your Basal Metabolic Rate (BMR). In her own words, your BMR is simply "How many calories you burn at rest just being alive." Since this makes up such a large portion of your metabolism, one of the best things you can do to increase your overall metabolism and lose weight is to boost your BMR. And that can be done by building muscle.
To increase BMR, Shah advocates for building muscle through targeted exercises. Shah highlights the importance of incorporating strength training into your workout routine. By engaging in activities that challenge and build muscle, such as weightlifting or resistance training, you can effectively boost your BMR. As Shah suggests. Muscle burns more calories at rest than fat, so the more muscle you have, the higher your metabolism.
2. Increasing Non-Exercise Activity Thermogenesis (NEAT) With More Movement
Next up, Shah points out that your Non-Exercise Activity Thermogenesis (NEAT) accounts for 15% of daily calorie burn. This involves the calories expended during non-exercise movements throughout the day—like simply moving between rooms in your house.
Shah's advice on increasing NEAT is simple: "Take more steps and move your body more throughout your day." She encourages individuals to integrate more physical activity into their daily lives. Simple changes like taking the stairs, going for short walks during breaks, or choosing to stand instead of sit contribute significantly to NEAT. These movements outside of structured exercise sessions add up and contribute to a higher metabolism over time.
3. Boosting Thermic Effect of Food (TEF) With More Protein
Finally, the Thermic Effect of Food (TEF) constitutes 10% of daily calorie expenditure and refers to the energy expended during the digestion and processing of food. Shah's approach to optimizing TEF is centered around nutrition; She says the third way to boost your metabolism is by eating more protein.
Shah emphasizes the role of protein-rich foods in increasing the thermic effect of the food you consume. Protein has a higher thermic effect compared to fats and carbs, meaning you burn more calories digesting and processing it. By incorporating lean protein sources like chicken, fish, legumes, and tofu, individuals can enhance TEF and support overall metabolic function.