1, strengthen muscle exercise, our bodies are constantly consuming calories, even if we lie down every day, we are also consuming calories. However, people with more muscles have much higher resting metabolic rate. In order to maintain their own needs, each kilogram of muscle consumes 12 calories a day, while each kilogram of fat can only consume about 4 calories. Although this gap seems small, it will be very obvious over time. In addition, after resistance training, the muscles of the whole body are activated, thus improving the daily average metabolic rate.

2, improve the intensity of exercise, aerobic exercise may not be able to exercise large muscles, but it can improve the metabolic rate within a few hours of exercise. The point is that you have to put some pressure on yourself. High-intensity exercise can improve resting metabolic rate more significantly and permanently than low-intensity exercise. In order to achieve this effect, you can try to take a more NB fitness class in the gym, or change your usual walk to jogging.

3, drink plenty of water, the body needs water to consume calories. Even if there is a little water shortage, the metabolic rate will slow down. The survey found that people who drink 8 glasses of water a day will consume more calories than those who drink 4 glasses of water. Keep your body hydrated and drink a glass of water before every meal. In addition, fruits and vegetables with more water are also good, at least better than pretzels and potato chips.