4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236

Wits & Weights | Smart Science to Build Muscle and Lose Fat

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?
Philip (@witsandweights) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.
👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook.
Today, you’ll learn all about:
5:23 Strength training for calorie burn
8:25 Impact of NEAT on Metabolism
10:37 Nutrition's role in metabolism
12:15 Daily lifestyle activity boost
14:34 Listener feedback on nutrition coaching
15:01 Recovering from metabolic adaptation
16:12 How sleep affects your metabolism
18:03 Sustainable strength training tips
19:27 Adding more steps easily
28:07 Outro
Episode resources:

• Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android

Related episodes:

• 7 Surprising BMR Facts (Your Metabolism Isn't Broken)
• How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)

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챕터

1. 4 Ways to Increase Your Metabolism by 500 to 1000 Calories per Day | Ep 236 (00:00:00)

2. Increase Metabolism for Sustainable Fat Loss (00:00:01)

3. Unlocking Sustainable Fat Loss Through Metabolism (00:05:23)

4. Boosting Metabolism and Sustainable Fat Loss (00:15:01)

5. Building Sustainable Metabolism and Fitness (00:21:01)

6. Community Support for Metabolism Boosting (00:28:07)