Your body's metabolism is the key to how efficiently you burn fat for energy. Metabolism is the process of how your body changes what you eat and drink into energy. The number of calories your body uses is your basal metabolic rate, often referred to as BMR or metabolism, and there are varying factors that determine your personal BMR, according to MayoClinic.com. Your body size, muscle mass, gender, age, daily calorie consumption and physical activity all play a role in how efficiently your body burns fat. Raising your metabolism through diet and exercise will help your body burn fat more efficiently.
Step 1
Perform cardiovascular exercise daily. Walking, jogging, running, dancing and swimming are all cardiovascular exercises that help your body utilize energy from fat stores. Fitness.gov recommends beginning with 20-minute cardio sessions, three times a week and building up to 40-minute sessions daily to gain the fat-burning benefits of cardiovascular exercise.
Step 2
Increase muscle density through strength training. The more muscle you have the more efficiently your body will burn fat for fuel. Increasing your muscles mass does not mean you need to bulk up, according to the National Institutes of Health. Doing basic strength training will increase the density of your muscle without increasing the size. Basic strength training can include body weight exercises, such as push-ups, squats and sit-ups, free weight exercises with dumbbells or machine exercises.
Step 3
Eat to increase your metabolism. The higher your metabolism the more fat your body will naturally burn. Eating foods that keep your body functioning properly can help your metabolism stay high. Make every calorie count by choosing foods that are nutrient dense, such as lean proteins like lean beef, turkey, chicken, fish and tofu; complex carbohydrates, such as brown rice, whole grains, fresh fruits and vegetables; and essential fatty acids from nuts, seed and oils. Avoid foods that are high in calories and nutrient poor, such as processed, refined or high-sugary foods.
Step 4
Eat small meals frequently throughout the day. Dividing up your daily caloric intake into five or six meals throughout the day provides your body with energy and avoids a drop in blood sugar. Eating five to six small meals a day helps increase your metabolism for more efficient fat burning all day, according to "Eat Clean" author Tosca Reno. Balance your protein, carbs and fats in every meal to keep your energy and metabolism high.
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