Fat burners are ergogenic aids designed to curb your appetite and speed up your metabolism. They are not regulated by the FDA, and as a result, their efficacy is in question. Taking something that you are unsure of is risky, and it can lead to harmful side effects. In the worst of cases, it can even be fatal. If you want to boost your metabolism safely, take a natural approach that involves food and exercise.
Step 1
Consume foods that are dense in nutrients, such as fruits, vegetables, chicken breasts, fish, venison, whole grains, beans and low-fat dairy products. Avoid foods that slow down your metabolism such as burgers, fries, pizza, white bread, candy, cakes, cookies and sugar-laden cereals. These items are high in empty calories, and they can slow your metabolism.
Step 2
Eat multiple meals every day, and start eating as soon as you get up in the morning. Start your day with a bowl of high-fiber cereal with low-fat milk. Space meals 2 to 3 hours apart afterward, and make sure they contain balanced portions of protein and complex carbs. For example, eat a baked chicken breast with steamed Brussels sprouts and brown rice for dinner. Eating every few hours can boost your metabolism, keep your energy levels elevated and your hunger under control.
Step 3
Drink ice cold water and avoid sugary beverages. When you drink ice cold water, your body has to burn excess calories to warm it up to body temperature, causing a slight boost in metabolism. Stay away from soda, sugar-sweetened lattes, sweetened teas and alcoholic beverages, as they can slow the rate at which you burn calories.
Step 4
Sprinkle red pepper flakes over your food to add a spicy kick. According to the New York Times, a meal containing a spicy dish, like a bowl of chili, can temporarily increase metabolism by about 8 percent over a person's normal rate. This is due to capsaicin which is a substance found in hot peppers. If you don't like red pepper flakes, chop up some jalapenos and put them in your salads.
Step 5
Lift weights to build metabolically active muscle. Target as much of your body as possible by doing bench presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Do 10 to 12 reps, three to four sets and work out three times a week.
Step 6
Perform high-intensity interval training three times a week on the alternating days from your weight training. High-intensity cardio alternates bursts of high and low intensities and can boost your metabolism for hours after you have finished your workout. Start with a five-minute warmup, then go all out for 20 seconds, then moderately for 40 seconds. Alternate back and forth for 20 minutes and finish with a five-minute cooldown. Apply interval training to any type of cardio you enjoy.
Things You'll Need
- Lean meats
- Whole grains
- Fruits
- Vegetables
- Beans
- Hot peppers
- Ice cold water
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