Increase your NEAT: NEAT stands for non-exercise activity thermogenesis, which is the energy you burn doing non-exercise activities like fidgeting, walking, and standing. Increasing your NEAT can significantly increase the number of calories you burn throughout the day, helping you get leaner. You can increase your NEAT by standing more, taking the stairs instead of the elevator, and taking frequent walking breaks throughout the day.
Eat protein before bed: Eating a high-protein snack before bed can help increase muscle protein synthesis and improve body composition. Consuming slow-digesting protein sources like cottage cheese, Greek yogurt, or casein protein powder can help your body continue to repair and build muscle tissue overnight, which can lead to increased fat burning and a leaner physique.
Use cold exposure: Cold exposure, such as taking cold showers or exposing your body to cold temperatures, can increase your metabolic rate and activate brown adipose tissue (BAT), which burns calories to generate heat. This can lead to increased fat burning and a leaner body composition. You can start with a cold shower at the end of your normal shower or take a dip in a cold pool. Start with a shorter duration and gradually increase over time.