Introduction: Turn Up the Heat on Fat Loss
If you’ve ever wished your body could burn more calories while doing less, you’re not alone—and the answer lies in one powerful word: thermogenesis.
Thermogenesis is your body’s natural process of producing heat, and with the right strategies, you can intentionally amplify this process to burn more calories, shed body fat, and increase energy expenditure—even at rest.
From thermogenic supplements and fat-burning foods, to optimizing resistance training and boosting your daily movement, this guide will show you how to activate and maximize thermogenesis for better results.
Whether you’re in a cutting phase, dialing in your body recomposition, or just trying to rev up your metabolism—this is the edge your fat-loss plan is missing.
What Is Thermogenesis?
The Heat Behind Your Metabolism
The term thermogenesis comes from the Greek word thermos, meaning heat. In metabolic terms, thermogenesis refers to the production of heat as a byproduct of energy metabolism—the process of burning calories.
All metabolic processes produce heat as a natural thermodynamic inefficiency. The more heat your body generates, the more calories you expend. Thermogenesis is a key contributor to your total daily energy expenditure (TDEE) and plays a direct role in fat loss and metabolic health.
📚 Source: PubMed – Thermogenesis and Energy Balance
Types of Thermogenesis
Thermogenesis can be broken into three main categories:
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Diet-Induced Thermogenesis (DIT)
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Exercise-Associated Thermogenesis (EAT)
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Non-Exercise Activity Thermogenesis (NEAT)
Let’s break them down.
Diet-Induced Thermogenesis (DIT)
Also known as:
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Thermic Effect of Food (TEF)
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Specific Dynamic Action (SDA)
DIT refers to the energy your body uses to digest, absorb, metabolize, and store nutrients. It’s the "caloric cost" of turning food into fuel. While it only accounts for roughly 10% of your total daily calorie burn, DIT still plays a crucial role in boosting metabolism and supporting fat loss.
Thermic Effect by Macronutrient:
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Fat: 9 calories per gram → TEF = 0–3%
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Carbohydrates: 4 calories per gram → TEF = 5–10%
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Protein: 4 calories per gram → TEF = 20–30%
Example: If you eat a 500 kcal meal, ~50 kcal could be burned through DIT—depending on macronutrient composition.
📚 Source: Westerterp, K. – Metabolic Research, 2004
✅ Pro tip: Eating meals rich in lean protein, complex carbs, and healthy fats can slightly boost the thermic effect of food, aiding in metabolism and fat loss.
Basal Metabolic Rate (BMR)
Your basal metabolic rate is the number of calories your body burns at rest to sustain life. It includes energy used for:
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Breathing
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Circulation
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Cell repair
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Brain function
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Temperature regulation
BMR accounts for roughly 60% of your total daily energy expenditure (TDEE) and is often used interchangeably with resting metabolic rate (RMR).
BMR is calculated after fasting and complete rest, while RMR is measured under less strict conditions—but both represent your minimum daily energy needs.
📚 Source: NIH – Resting Metabolic Rate Explained
Exercise-Associated Thermogenesis (EAT)
Physical activity contributes significantly to daily caloric burn. This is known as Exercise-Associated Thermogenesis or Thermic Effect of Physical Activity (TEPA).
This form of thermogenesis includes:
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Structured exercise (e.g. lifting, cardio)
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Unstructured movement (e.g. walking the dog, taking the stairs, household chores)
There are two metabolic pathways at play:
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Aerobic metabolism: Uses oxygen to burn carbs and fat during low- to moderate-intensity exercise.
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Anaerobic metabolism: Converts stored carbohydrates (glycogen) to ATP during short bursts of high-intensity work.
Both contribute to thermogenesis, with high-intensity workouts causing greater caloric afterburn (also known as EPOC—excess post-exercise oxygen consumption).
📚 Source: LaForgia et al., 2006 – EPOC Review
Non-Exercise Activity Thermogenesis (NEAT)
NEAT includes all daily activities that aren’t sleeping, eating, or structured exercise. These small movements add up—and they matter.
Examples of NEAT:
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Walking your dog
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Cleaning the house
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Taking the stairs
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Grocery shopping
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Standing while working
NEAT can vary by up to 2,000 calories per day between individuals based on lifestyle, job, and movement habits.
📚 Source: Levine et al., 2005 – NEAT & Obesity
Use Thermogenesis to Your Advantage
Thermogenesis isn’t just a buzzword—it’s a biological process that helps you burn more calories, increase metabolic efficiency, and improve body composition.
By understanding how DIT, EAT, BMR, and NEAT work together, you can:
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Structure your nutrition to increase TEF
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Move more throughout the day to boost NEAT
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Incorporate resistance training and HIIT to maximize EAT
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Support long-term fat loss by increasing total daily energy expenditure (TDEE)
The more efficient your thermogenic response, the easier it is to create a sustainable calorie deficit and transform your physique.
How To Increase Thermogenesis
Burn More Calories, Boost Metabolism, and Improve Body Composition
If your goal is to burn more calories, shed body fat, and increase your metabolic output, understanding how to increase thermogenesis is key. Thermogenesis refers to your body’s ability to produce heat through metabolic processes. The more heat you generate, the more calories you burn.
Here are four science-backed strategies to increase thermogenesis and turn your body into a more efficient fat-burning machine.
1. Thermogenic Supplements
Thermogenic supplements are specifically formulated to increase heat production in the body, enhance metabolism, and support fat oxidation. When taken consistently, these ingredients can help increase resting energy expenditure and accelerate weight loss.
Top Thermogenic Ingredients:
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Green tea extract (EGCG)
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Turmeric (Curcumin)
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Ginger root
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Capsaicin
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Caffeine
Green Tea Extract
Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), a powerful antioxidant that stimulates fat oxidation and inhibits enzymes that break down norepinephrine, the hormone responsible for mobilizing stored fat.
✅ Benefits:
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Increases resting calorie burn by 3–8%
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Enhances fat burning during exercise by up to 17%
📚 Reference: Dulloo et al., 1999 – American Journal of Clinical Nutrition
📖 RELATED ARTICLE: Can Green Tea Help You Lose Weight
💊 Recommended Product: Therm – 50mg Green Tea + 20 active ingredients, 90 servings
Turmeric (Curcumin)
Turmeric’s active compound curcumin has been shown to inhibit fat cell growth, improve insulin sensitivity, and prevent weight regain after fat loss. Its thermogenic potential comes from reducing inflammation and improving metabolic function.
📚 Study: Di Pierro et al., 2015 – European Review for Medical and Pharmacological Sciences
✅ Results showed up to:
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4.91% total weight loss
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8.43% reduction in body fat
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6.43% drop in BMI
💊 Recommended Product: Turmeric – 750mg (95% curcuminoids + 5mg BioPerine), 60 servings
2. Physical Activity
Exercise is one of the most effective ways to increase thermogenesis. The more lean muscle you build, the more calories you burn at rest. This is because resting muscle tissue burns ~6 kcal per pound per day, compared to fat which burns almost nothing.
Why Resistance Training Works:
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Builds lean muscle mass
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Raises resting metabolic rate (RMR)
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Increases caloric burn post-exercise via EPOC
EPOC (Excess Post-Exercise Oxygen Consumption)—also known as the afterburn effect—refers to the elevated calorie burn your body experiences after intense workouts while it repairs muscle tissue and restores balance.
📚 Reference: LaForgia et al., 2006 – Sports Medicine
✅ Heavier loads and longer training sessions = greater EPOC
3. Thermogenic Foods
Certain foods have a higher thermic effect, meaning they require more energy to digest—thus burning more calories in the process.
Macronutrient Thermic Effect:
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Protein: 20–30%
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Carbohydrates: 5–10%
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Fat: 0–3%
Example: If you eat 100 calories from protein, 20–30 calories are burned just processing that protein.
Best Thermogenic Foods:
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Lean meats (chicken, turkey, bison)
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Whole eggs
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Legumes and lentils
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Greek yogurt
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Quinoa and oats
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Chili peppers (capsaicin)
✅ A mixed diet of lean protein, complex carbs, and healthy fats can elevate diet-induced thermogenesis (DIT) by 5–15% of your total daily energy expenditure.
📚 Reference: Westerterp, 2004 – Metabolism Research
4. Non-Exercise Activity Thermogenesis (NEAT)
NEAT refers to the calories you burn through non-exercise daily movement—everything from walking the dog to doing dishes to tapping your foot.
While it seems small, NEAT can make up a huge portion of your daily energy expenditure, especially in active individuals. Increasing your NEAT is a low-effort, high-return strategy for boosting metabolism.
Ways to Increase NEAT:
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Take walking breaks during work
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Use stairs instead of the elevator
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Stand while working or take walking meetings
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Fidget (yes, it counts!)
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Do household chores mindfully
📚 Reference: Hagger-Johnson et al., 2015 – American Journal of Preventive Medicine
✅ A 12-year cohort study of 12,778 women found that higher NEAT, including fidgeting, was linked to reduced mortality from sedentary behavior.
Thermogenesis Boosting Summary:
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✅ Use thermogenic supplements like green tea extract and turmeric
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✅ Prioritize resistance training to build muscle and activate EPOC
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✅ Eat high-protein, whole food meals to boost DIT
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✅ Stay active daily to increase NEAT
Burn more calories—even at rest—by making thermogenesis work for you, not against you.
Conclusion: Heat Up Your Metabolism, Cool Down Your Body Fat
Your body is constantly burning energy. The trick is learning how to turn up that internal furnace and keep it working for you around the clock. Thermogenesis isn’t magic—it’s science-backed strategy, and it can be leveraged through daily choices that boost your metabolism and improve body composition.
Here’s your formula:
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✅ Add clinically studied thermogenic supplements like green tea extract and turmeric
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✅ Train with intention—especially resistance training for long-lasting metabolic effects
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✅ Fuel your body with high-protein, whole foods to increase the thermic effect of food
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✅ Stay active all day with NEAT movement to keep burning even outside the gym
Burn smarter. Train harder. Live leaner.
Master thermogenesis—and let your body do the fat-burning for you.
Need help building a routine or choosing the best products to support your goals? We’ve got your back—let’s take your transformation to the next level. 💪🔥
