You can make losing weight easier by increasing your metabolic rate. Metabolic rate is the rate at which your body burns up calories. For a person consuming 2500 calories a day, and burning 2500 calories a day, their weight stays the same. However, the person consuming 2500 calories a day and burning 2000 calories a day will have an average weight gain of 1lb a week.
You can speed up your metabolic rate which in turns increases the rate your body burns fat. This, in turn, enables loss of belly fat.
Your body burns calories to provide energy for three main functions:
1) BMR (basal metabolic rate).
That is the calories burnt by your body just because you are alive and is about 60% of the calories burned by the average person.
2) Burning Calories for Activity.
This is the energy the average body uses for everyday movements from lifting a pen to write to doing basic household tasks. This will use another 30% of the calories being consumed.
3) The “Thermogenic Effect”.
The body burns these calories during eating, digesting and absorbing food into the body.
You can affect all three of these metabolic measures to increase the loss of belly fat.
How to lose belly fat by increasing your metabolic rate
1. Build Muscle to Lose Belly Fat
Every pound of muscle you put on your body burns about an additional 50 calories per day. This is because muscle burns more calories than other body tissue even when you are not exercising.
2. Keep Moving and Burn Belly Fat
Although the average person burns around 30% of calories during their daily activity, those who are described as having a sedentary lifestyle may use 10% or less. Just remember I have told you that and making a conscious decision to increase your daily movement will increase the belly fat burn. Regular routines do not have to be the realm of the gym. A regular cleaning routine for housework rather than a day on the sofa and doing two jobs the next day keeps the body moving.
3. Eating Spicy Food
No. Do not put the local Mexican or curry house on speed dial. Many curries produced for the Western market are as bad as fast food calories wise. Though there is evidence to show that spices such as chillies can raise the metabolic rate by up to 50% for up to 2 hours after you finish eating your meal.
4. Changing Your Eating Pattern to Lose Belly Fat
Eating smaller regular meals keeps your metabolism going faster than less frequent big meals. This may be due to the “thermogenic effect” mentioned earlier being kept working on rather than being switched off for a couple of hours between meal times. Just be sure to avoid foods high in fat or sugar. It may also reduce the urge in some to go on eating binges.
5. Exercising to Lose Belly Fat
The best exercises for reducing body fat? There is not one. What you need is a combination of both aerobic and anaerobic exercise. As said earlier, the weight training exercises to build muscle benefit even after the exercise is finished as the muscle is fat-free mass. Aerobic exercises require longer periods, increase fat burn, and oxygen levels in the body during the exercise routine.