Increase exercise frequency or intensity

Your metabolic rate slowsTrusted Source as you lose weight. As weight declines, the progressive reduction in metabolic rate can make continued weight loss difficult.

However, exercise has been shown to help counteract this effect.

ResearchTrusted Source suggests that when it comes to losing weight, fat, and belly fat, aerobic training is more effective than resistance training. That said, resistance training also has a lot of health benefits, so a combination of the two might be best for overall health.

If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.

In addition, your metabolic rate increases in response to fidgeting, changing posture, and similar types of physical activity.

These types of activity are known as non-exercise activity thermogenesisTrusted Source, or NEAT. NEAT can have a major effectTrusted Source on your metabolic rate, although the amount varies significantly from person to person.

An easy way to increase your NEAT is by standing up more often, including using a standing desk.