Losing weight metabolically means giving your body all of the tools it needs to burn fat readily and prevent storing it. By choosing the right foods, eating them at the right times and including both resistance and cardiovascular exercise, you can lose weight faster than you ever thought possible. In fact, you do not even need to give up all the foods you love because indulging occasionally will help you burn fat faster. Follow a few guidelines to lose weight metabolically.
Step 1
Eat six times a day to boost metabolism, suppress hunger, control blood sugar and build lean metabolically-active muscle, says author David Zinczenko, "The Abs Diet." This means three slightly smaller main meals with three snacks built-in around them. Consider adding whey protein to smoothies for a quick and healthy snack between meals.
Step 2
Consume approximately 40 percent carbohydrates, 30 percent protein and 30 percent healthy fats at each of your meals. According to Mackie Shilstone's, "The Fat Burning Bible," this is the most effective ratio of macronutrients for burning fat metabolically. You may need to do some counting at first, but once you get the hang of it you will be able to visualize and eat healthy instinctively.
Step 3
Select foods that work with your body to promote fat burning and discourage fat storage. Lean proteins like chicken, fish, turkey and eggs have a thermic effect that speeds up metabolism, says "Combat the Fat" author Jeff Anderson. Choose low-glycemic or slow-digesting carbohydrates like oatmeal, brown rice, whole-grain breads and pastas or quinoa. Do not forget to include healthy fat burning fats from omega-3 fish oil, avocados, nuts, seeds and olive oil.
Step 4
Perform at least three 30 to 60 minute resistance training workouts per week. According to David Zinczenko, this form of training elevates metabolic rate for up to 48 hours. In fact, a technique known as NA or negative accentuated sets can further boost metabolism for up to 72 hours, according to "Xtreme Lean" authors Jonathan Lawson and Steve Holman. Simply count a slow six seconds while lowering the weight on any exercise.
Step 5
Add 30 minutes of cardiovascular training immediately after your workout, says Anderson. Weight training burns your muscle-stored glycogen---a form of carbohydrate---which means that your body must tap into stored body fat for energy during your cardio session. Choose activities you enjoy if you do not like the cardio machines at the gym. Examples include biking, jogging, swimming or recreational sports.
Step 6
Eat one cheat meal, on one day every week. Dieting triggers the body to slow down metabolic rate as a defense mechanism against starvation. To speed your metabolism up you must trick your body into burning more fat by briefly increasing caloric intake, says Zinczenko. Have a couple pieces of pizza and a bowl of ice cream, for example, but do not use this as an excuse to binge or quit your metabolic diet.
Tips and Warnings
- For a delicious and healthy protein smoothie, blend one or two scoops of whey protein, 8 oz. of skim milk or water, three ice cubes, 1 tsp. psyllium husk, 1/2 frozen banana and 1 tbsp. flax oil or peanut butter. Consult with your doctor before beginning any new diet or exercise plan.
- Never eat fewer than 1,200 calories in a day, which will actually slow down your metabolic rate. Use only one NA or negative accentuated set per exercise to avoid excessive muscle soreness.
Things You'll Need
- Whey protein
References
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Combat the Fat;" Jeff Anderson; 2008
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
Member Comments