TDEE stands for Total Daily Energy Expenditure, which is the amount of energy (calories) your body burns in a day. If you want to increase your TDEE, you need to increase the amount of energy your body uses.
Many of us want to lose fat or lose weight and often feel stuck even though we push hard at the gym, but we forget to account for the other 23 hours in the day.
Here are some tips to increase your TDEE:
- Increase your physical activity outside the gym: Go on a walk!
- Take a short 5-10 minute walk at the top of each hour or after a meal
- Take the stairs instead of the elevator, walking or biking to work, or do household chores.
- Set a daily step goal & start gradually (We recommend 8k plus a day)
- Get a dog. Jk. Take your dog on a walk around the neighborhood once a day to squeeze in some extra steps.
- Build muscle mass
- Eat more
- Get enough sleep
- Reduce stress
All of these tips make a difference! Keep in mind that everything has to be done at your own pace so that it’s easiest for you to succeed.
When focusing on step count, remember to start gradually and increase your daily steps incrementally to avoid overdoing it. With consistency and determination, you can easily increase your daily steps and reap the benefits of a more active lifestyle.
Building muscle mass will increase tour TDEE. This is because muscle tissue burns more calories at rest than fat tissue. Focus on strength training exercises to build muscle mass.
Everyone wants to eat more and lose weight! Increasing your caloric intake can also increase your TDEE. However, make sure you are consuming healthy, nutrient-dense foods to avoid unwanted weight gain.
Sleep is an essential part of recovery, which helps the body function. Getting enough restorative sleep can help boost your metabolism and increase your TDEE.
Reduce stress: Chronic stress can lead to hormonal imbalances that can lower your TDEE. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises.
Remember that increasing your TDEE requires consistent effort and patience. Make small changes to your lifestyle and gradually increase the intensity and duration of your workouts.
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