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What to burn more fat without a lot of extra effort? Try these tips to speed up your resting metabolic rate (RMR)—the amount of energy needed to keep muscles and organs functioning. Then you will burn more calories, even when sitting around doing nothing.

Eat Pepper

Studies have shown that eating peppers, such as cayenne and jalapeno, stimulates metabolism by increasing the body's release of stress hormones like adrenaline. Adding pepper to your foods can burn an extra 20 calories a day.

Lift Weights

Lifting weights builds muscle mass which requires a higher RMR. Studies haves shown that lifting boasted RMR nine percent over 18 weeks by adding four pounds of muscle mass. Adding two pounds of muscle mass will burn about 65 extra pounds a day.

Caffeine

If you can handle the jolt, two cups of strong coffee may raise your RMR an average of 12 percent over the next tree hours causing your to burn an extra 21 calories a day.

Fidget

Fidgeters burn more calories, as much as extra 300 calories a day, than non-fidgeters.

Eat Protein

RMR rises after eating protein and you feel mote satiated and less likely to snack. Increasing your protein intake can burn an extra 20 calories a day.

Get Intense

Intervals—short, intense periods of exercise during the regular workout—stimulate the release of adrenaline, which increase RMR. This "after-burn" effect lasts for about half an hour after your workout and can burn an extra 70 calories.