Lean on intense workouts to torch calories? That solution, while worthy, is just one part of the equation. Did you know that most of the calories you burn in the day don’t directly come from sweating, lifting, or hitting your step goals? Here lies the power of your resting metabolic rate (RMR), aka the foundation of metabolism.
Understanding the basics of metabolism and your RMR can change the way you think about—and ultimately act upon—weight loss, energy, and long-term health. Keep reading for key intel.
Simply put, metabolism is the sum of all bodily processes that convert food into energy. According to Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness in Salem, Massachusetts, it fuels essential functions that keep us alive, including:
- Digestion
- Breathing
- Blood circulation
- Hormone regulation
- Tissue repair
Jowett likens metabolism to a busy highway system. “When the roads are supported and traffic flows, everything gets where it needs to go,” she says. Here, your metabolism will work as it should, thus promoting solid energy and weight management. But traffic jams—in the form of common issues like chronic stress, poor sleep, and nutrient gaps—congest those roads and contribute to slow or sub-optimal metabolism. “In other words, your metabolism is a mirror of how nourished, supported, and regulated your body is,” Jowett continues.
The good news is that metabolism isn’t fixed. If it’s currently on the slow side, it’s well within your power to rev it up. The first order of business: boosting your resting metabolic rate.
Your resting metabolic rate refers to the number of calories your body burns—you guessed it—at rest. Yes, you burn calories all day, every day, even if you do little more than sit at a desk all day and slump into the couch at night. (Though, of course, a bit more movement will do your body a world of good.)
Per Jowett, RMR is the starting point of your true calorie needs. After all, most of us will burn the majority of our calories (up to 60 to 70 percent) at rest—even if you regularly hit the gym, are a Pilates princess, or clock over 10,000 steps a day.
While your resting metabolic rate is influenced by constant factors such as your age, height, and gender, Jowett tells us it also adapts (for better or worse) to shifting factors like your:
- Weight
- Muscle mass
- Hormones
- Sleep quality
- Stress levels
- Dieting history
You’ll want to improve your RMR if you feel sluggish, want to lose weight or maintain it, or simply feel and function better. Fortunately, there’s no shortage of proven ways to boost your resting metabolic rate so you can optimize the foundations of metabolism—all without leaning on fad diets or fleeting trends that could end up throwing your goals off course.
Here are 5 Diet and Lifestyle Hacks That Can Truly Move the Needle:
1. Strength train
Strength training (aka resistance training) is one of the absolute best ways to boost your metabolism. “Muscle is metabolic money: the more you have, the more energy you burn around the clock,” says Jowett. In other words, more muscle mass means a higher calorie burn every single day—even when you’re doing nothing at all.
Strength training at least twice a week is crucial not only for your metabolism but also for your overall health and longevity. If you’re on a weight loss journey (with or without GLP-1s), strength training is even more important to prioritize. Weight loss pulls from fat and muscle, and losing the latter can end up slowing your RMR down.
2. Prioritize sleep
Getting a good night’s sleep is often easier said than done, but it’s essential to aim for 7 to 9 hours of shut-eye nonetheless. “Poor sleep creates a breakdown state in the body, even in very healthy, active individuals,” says Jowett. “If my clients are trying to lose weight or build muscle, tracking sleep is non-negotiable.”
The secret to better sleep lies in a few basics: rising and waking at the same time each day, following a calming sleep routine, and setting up a cool and dark sleep environment.
Tip: To go the extra mile, Jowett recommends using the RISE Sleep Tracker app for cost-effective, comprehensive data on the state of your sleep. You can also consider taking sleep-supporting supplements—like Mighty Night for deeper sleep or Dream Team Magnesium to promote pre-ZZZ relaxation—to round out your nightly routine.
3. Get enough protein
Protein is a nutritional overachiever. For starters, it’s satiating (so you’ll feel fuller and thus snack less) and necessary to build and maintain muscle. Per Jowett, it’ll also boost your metabolism since it has a higher metabolic ‘cost’ to digest—meaning your body burns more calories digesting it compared to carbs and fat.
Wondering how much protein you need daily? The recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight, but that’s only enough to cover your bases at a minimum. To optimize your intake while active or to manage weight, it’s more ideal to aim for 1.2 to 1.6 grams of protein per kilogram of body weight. (For someone who’s 150 pounds, this would look like 82 to 109 grams of protein.) Another easy rule of thumb is to aim for around 30 grams of protein at each meal, and enjoy good sources of protein for snacks.
4. Avoid extreme diets
Crash diets might help you lose weight in the short term, but they actually run the risk of slowing down your metabolism. You’re much better off sticking to balanced meals for your weight and well-being alike. “Avoiding extreme calorie restriction and constantly skipping meals will help protect metabolism long-term,” says Jowett.
5. Stay hydrated
According to Jowett, hydration is an often-overlooked but fundamental part of the metabolic equation. “Having enough water with proper mineral balance in your body allows your cells and organs to function super efficiently, burns more fat, and can even have an acute increase in calorie burning,” she says. She recommends sipping up on half of your weight in ounces of water daily, as well as monitoring your urine color (ideally drinking enough H2O until it’s pale yellow) and energy patterns to gauge your hydration status.
