Is it possible to lose fat and burn calories without spending hours at the gym? You bet it is! Ever wonder why your friend can go through a box of cookies without gaining a single pound and just 1 cookie goes straight to your hips? The reason is metabolism, that built-in little power plant inside you that burns up the calories all day long. Your metabolism slows down as you get older. Your body burns more calories when your 25 than when your 35. We found some easy things that you can do to fire up your fat burning metabolism. Try these quick and easy tricks.
Maintain adequate calorie levels.
Cutting calories to extremely low levels can actually backfire on you and cause you to not lose weight. So, if you suddenly drop your calorie intake by 1000 calories your body will act defensively. Your body will assume that you are starving and your metabolism will automatically slow down, plummeting by as much as 45%. That leaves us with the question, how many calories should I consume? Experts tell us that you can safely lose anywhere from half a pound to two pounds a week if you multiply your current weight by 11, (For example, if you’re 150 pounds, aim for around 1,650 calories a day) depending on your level of activity
Don’t be a breakfast skipper. The history of the word breakfast tells us that this meal is really breaking the overnight fast. Your metabolism slows down throughout the night while you sleep and eating is what kick-starts it into action again in the morning. Eating a good breakfast of 300 to 400 calories will help you burn more calories and lose weight quicker than waiting until lunchtime to break your fast. Aim for high fiber carbs in the morning. They take longer to digest and won’t cause rapid changes in your blood sugar, thereby holding off hunger longer.
Protein is good.
Getting plenty of protein can boost your metabolism. Research has shown that eating protein can cause you to burn 150 to 200 more calories a day. Here’s why….. Protein is made up mainly of amino acids, which are harder for your body to break down [than fat and carbs], so you burn more calories getting rid of them. Experts say you should make sure that 10 to 35 percent of your total daily calories come from protein. So if you are trying to lose weight on an 1800 calorie diet plan, about 360 to 630 of those calories should come from protein, such as fish, chicken, low-fat cheese, yogurt and legumes.
It’s OK to Nibble.
This one sounds like it would be contradictory but no, it really works. Eating lightly through out the day, small little snacks, keeps your metabolism rate humming. Eating 5 – 6 smaller meals instead of 3 larger meals has also shown to prevent overeating when you do eat. Having a midmorning or afternoon snack of some fruit or yogurt gives your metabolism a boost during those hours between meals when your rates normally sag.
Spices are the spice of life.
According to many studies, adding hot peppers into you soup or stir-fry will temporarily boost you resting metabolic rate. Compounds found in cayenne and jalapeño peppers can stimulate your body to release stress hormones such as adrenaline, speeding up your metabolism and increasing your ability to burn calories. The spiciness of the food gave pepper-eaters less of an appetite making them feel more full and satisfied.