Your body's metabolism affects how quickly you burn fat to lose weight. The metabolism is a group of chemical reactions in the body that converts food into energy. The basal metabolic rate, or BMR, refers to the number of calories needed to complete this process. If you are able to boost your BMR, you can maximize your body's fat-burning capabilities and lose weight. Remember to talk to your doctor before changing your diet and exercise plan.
Step 1
Cut back calories gradually from your diet. Starvation or crash diets can cause your body to burn fat less efficiently. Instead, aim for a gradual weight loss of 1 to 2 lb. per week by eating 500 fewer calories per day. Track calories by writing down all foods that you consume daily.
Step 2
Eat five to six small meals daily. Keep your metabolism revved up by eating small meals throughout the day instead of three square meals.
Step 3
Build lean muscle mass. Strength training builds more muscle and increases your BMR. Lift weights at least three times a week. Resistance exercise machines, such as leg presses and pull-up bars, can be used to work the upper and lower body muscles. Give the muscles a day to rest between workouts.
Step 4
Include 30 minutes of regular aerobic exercise in your day. Activities to consider include jogging, swimming, cycling and tennis. If you are unable to set aside 30 minutes, aim for two 15-minute workout sessions.
Step 5
Burn fat by adding more physical activity to your day. Chores and errands can help you lose weight. Some examples are walking to work, taking the stairs instead of the elevator and parking far from the entrance to a store.
Tips and Warnings
- Speak to your doctor if you suspect a medical condition is adversely affecting your ability to burn fat. He may wish to rule out thyroid disease, Cushing's syndrome or another disorder affecting your metabolism.
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