Did you know that you can burn calories without moving at all? In fact, you burn them every day just by staying alive—it’s called your basal metabolic rate (BMR), and it actually accounts for most of the calories you burn through in a day.
Simple changes to what you eat can spike your BMR and help you burn more fat. For example, increasing your protein intake burns more calories because protein takes more energy to digest than carbs or fat. It’s also more filling, helping to keep you satisfied so you don’t risk overeating. In addition, A 2009 study in the journal Amino Acids found that protein consumption close to a resistance workout improved muscle gains.
Aim for at least one gram of protein per pound of your body weight every day.