June 14, 2024
Increase your BMR and boost your metabolism with these five simple strategies. From hydration to spice, small changes can have big impacts on your overall health and wellness.

5 Simple Habits to Boost Your Metabolism and Increase Your BMR

Do you feel like you’re doing everything right but still struggling to see results in your weight loss journey? One possible culprit could be your BMR, or basal metabolic rate. This is the number of calories your body burns at rest, and when this number is low, it can be difficult to shed excess weight.

If you’re looking to increase your BMR, there are several strategies you can implement into your daily routine to help you achieve your goals.


Staying hydrated is essential for maintaining proper bodily functions, but did you know it can also help increase your BMR? Studies have shown that drinking water can temporarily boost your metabolism, allowing you to burn additional calories throughout the day.

To improve your water intake, consider investing in a reusable water bottle and carrying it with you wherever you go. Aim for at least eight glasses of water each day and try drinking a glass before each meal to help control your appetite.


Incorporating protein into your diet can help you feel fuller for longer and increase your BMR. This is because the body burns more calories digesting protein compared to carbohydrates or fat.

A high-protein diet doesn’t have to mean eating only meat. You can also add protein to your diet through nuts, seeds, and beans. Consider incorporating healthy protein-rich snacks into your daily routine, such as a handful of almonds or a boiled egg.

Small Movements

While heavy lifting and intense workouts are fantastic ways to boost your metabolism, smaller movements can also add up throughout the day. Consider taking the stairs instead of the elevator, going for a walk during your lunch break, or doing a quick stretch routine when you wake up.

Every bit of movement counts, so try to stay active throughout the day.

Lifting Weights: The Secret to a Faster Metabolism

While small movements can have an impact, lifting weights is the ultimate way to build muscle and increase your BMR. This is because muscle burns more calories than fat, meaning that the more muscle you have, the more calories you will burn at rest.

You don’t have to become a bodybuilder to see results – even incorporating basic weightlifting exercises into your routine can make a difference. Start with free weights or simple machines at your gym and aim for two to three days per week of strength training.

Spice Up Your Life: How Eating Spicy Foods Can Boost Your Metabolism

If you’re a fan of spicy foods, you’re in luck – research has found that capsaicin, the active ingredient in chili peppers, can help boost BMR. This is because capsaicin enhances the production of heat in the body, causing additional calories to be burned.

You don’t have to be a spice connoisseur to incorporate more heat into your diet. Consider adding a sprinkle of cayenne pepper to your meals or incorporating spicy seasonings into your cooking.

Why Skimping on Sleep is Sabotaging Your Metabolism

It’s no secret that sleep is essential for overall health, but did you know it can also impact your BMR? Studies have found that sleep deprivation can lead to a decrease in metabolism, making it harder for your body to burn calories.

To improve your sleep quality, try sticking to a consistent sleep schedule, avoiding electronic devices before bedtime, and creating a relaxing bedtime routine. Aim for at least 7-8 hours of sleep each night to ensure your body is well-rested and prepared to burn calories throughout the day.

The Power of HIIT: How High-Intensity Interval Training Can Boost Your Metabolism

High-intensity interval training, or HIIT, is a form of exercise that incorporates quick, intense bursts of movement with short periods of rest. Not only does this type of workout increase heart rate and burn calories during the workout, but it can also have a lasting impact on your BMR.

HIIT workouts can be tailored to any fitness level and can be done with little to no equipment. Consider incorporating HIIT into your workout routine by alternating between periods of high-intensity movements, such as jumping jacks or burpees, and periods of rest.


If you’re looking to increase your BMR and boost your metabolism, incorporating these five strategies into your daily routine can help you see results. From improving hydration to incorporating more spice into your diet, small changes can add up to make a significant impact on your overall health.

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