Weight loss may seem complicated, but it actually comes down to one simple thing: calories in versus calories out. The only way to lower your body fat percentage is to eat fewer calories than you burn. If you take in more calories than you need, they will be stored as fat.
The amount of calories burned on a daily basis depends on several factors, such as your age, gender, activity level, metabolism, diet, muscle to fat ratio, and health condition. Another key factor is thermogenesis. This term refers to the process of heat production in your body. Certain foods and supplements increase your body’s core temperature and accelerate fat loss. In thermogenesis, your body uses stored energy for fuel, which increases fat oxidation. Carb cycling, exercise, fat burners, and meal timing can speed up this process and help you slim down.
So, are you ready to get started? Here are four tips for burning more fat through thermogenesis:
Eat More Protein
Compared to carbs and fat, protein requires more energy to digest. Every time you eat high protein foods, you burn calories. That’s actually a good example of how thermogenesis works. Ingesting more calories from protein and fewer calories from other macros can increase your energy expenditure.
When you eat fatty foods, such as butter or oil, about three percent of those calories are used for digestion. When you consume high carb foods like grains or cookies, your body uses 10 percent of the calories ingested to break down and digest food. By filling your plate with turkey, chicken, fish, and dairy products, your body will use 30 percent of those calories to digest food. For example, a 100-calorie chicken breast requires 30 calories to be processed during digestion. This means you’ll take in only 70 calories instead of 100.
A diet rich in protein can boost thermogenesis, suppress your appetite, and melt fat away. If you want to lean down, eat at least one gram of protein per pound of bodyweight. This way, your metabolic rate will increase and you’ll burn more calories throughout the day.