1. Increase muscle mass: Muscle consumes more energy than fat, so increasing muscle mass can improve basal metabolic rate. You can do strength training, do some weight lifting or push-ups and other gravity exercises to increase muscle mass.
2. Increase aerobic exercise: Aerobic exercise such as jogging, swimming and cycling can increase the heart rate and accelerate the metabolic process. It is best to do at least 150 minutes of aerobic exercise every week.
3. Balanced diet: Maintain a reasonable diet, including the intake of various nutrients, especially protein and cellulose. Protein can increase satiety and help control diet, while cellulose can promote gastrointestinal peristalsis and accelerate metabolism.
4. Small amount of meals: divided into 5-6 small meals, once every 3-4 hours, which helps to keep blood sugar stable and improve metabolic rate.
5. Drink enough water: Drinking water can help metabolize waste and increase energy consumption. Drink at least 8 glasses of water every day.
6. Improve the quality of sleep: lack of sleep will reduce the metabolic rate. Establish good sleep habits and ensure adequate sleep for 7-8 hours.
7. Reduce stress: Long-term stress will lead to hormone imbalance and slow metabolism. Stress should be relieved through proper rest, relaxation and coping skills.
Please note that everyone's metabolic rate is slightly different, so you should adjust your diet and exercise style according to your own situation. If you want to further improve the metabolic rate, you can also consult a dietitian or fitness coach.