People with low metabolic rates burn fewer calories, making it difficult to lose weight even if they eat less. Conversely, those with higher metabolic rates find it easier to shed pounds and keep fat at bay. So, how can you effectively boost your metabolism?

Here are 5 proven methods to enhance your metabolism and reduce your body fat percentage by 6%:

1. Incorporate High-Intensity Interval Training (HIIT) Instead of only doing slow-paced jogging during your weight loss journey, consider incorporating high-intensity interval training. Sticking to a single exercise routine can cause your body to adapt, reducing calorie burn and stalling weight loss. HIIT, a combination of aerobic and anaerobic exercises, only requires about 20 minutes per session to significantly boost your metabolism for over 12 hours. This type of training not only burns fat but also builds muscle, preventing muscle loss and increasing your basal metabolic rate, leading to a leaner physique. Examples of HIIT include fast-paced jump rope, alternating sprints (100 meters of slow jogging followed by 100 meters of fast running), or structured HIIT workouts. These activities keep your body in a high metabolic state, continuously burning calories and reducing body fat.

2. Consume Low-Fat, High-Protein Foods Opt for low-fat, high-protein foods like chicken breast, salmon, mackerel, shrimp, and lean beef. Avoid high-fat meats like pork belly. Preparing meals with minimal oil and salt helps keep calorie intake under control. Your body burns more calories digesting protein compared to fats and carbohydrates, enhancing the thermic effect of food. Additionally, high-protein foods provide amino acids necessary for muscle repair and growth. More muscle mass means a higher basal metabolic rate, allowing you to burn more calories even at rest

3. Replace Sugary Drinks and Cold Foods with Warm Water Drinking 2-3 liters of warm water daily can significantly improve your metabolism. Regular hydration aids in blood circulation and helps avoid false hunger signals, reducing unnecessary calorie intake. Avoid cold drinks, ice cream, and other frozen foods as they can slow down your metabolism and impede your weight loss efforts. Warm water is more beneficial for maintaining an efficient metabolic rate.

4. Prioritize Sleep and Avoid Late Nights Staying up late accelerates aging and reduces your daytime energy levels, leading to lower productivity and slower cognitive functions. In contrast, getting at least 8 hours of sleep per night boosts leptin levels, enhancing fat metabolism. Going to bed early helps you avoid late-night snacking and unnecessary calorie intake. Adequate sleep aids in body recovery and promotes a higher metabolic rate, making you feel more energetic and look younger.

5. Maintain Regular Meal Times Eating regular meals is crucial during weight loss. Skipping breakfast or dinner can signal your body to enter "starvation mode," causing it to store calories more efficiently and hinder weight loss. Consistent meal times help your body maintain a steady metabolic rate, ensuring efficient digestion and calorie burning.

By following these five tips, you can effectively boost your metabolism and reduce your body fat percentage. Remember, sustainable weight loss comes from consistent, healthy habits rather than extreme measures.