How To Burn Fat & Increase Metabolism

Without the right plan, weight loss can be a slow, frustrating process. Too many dieters make the mistake of sacrificing muscle and slowing their metabolisms, leading to future weight gain. When diet is approached correctly, the body is prepared to keep weight off, not gain it back. The key to permanent, healthy weight loss is to burn fat, while raising the metabolism.

Step 1

Eat frequently. Long gaps in between meals cause your body to conserve calories, slowing your metabolism. Small amounts of food eaten every few hours can keep your metabolism up because your body is always processing food. Small feedings also prevent your body from storing unused calories as fat.

Step 2

Raise your protein intake. Protein has a profound effect on metabolism because of how complex a process it to digest and assimilate it. Replace 100 g carbohydrate with the same amount of protein every day and you will burn more calories, even at rest. Use whole food sources like eggs, chicken and lean beef.

Step 3

Keep sugar out of your diet. In order to make sure your body is burning fat, make fat the most available option. When you eat sugar and simple carbohydrates, your blood sugar spikes, and your body will use the sugar, not fat for energy. When you limit your carb intake to unprocessed sources like oats and vegetables, your blood sugar rises minimally, opening the door for more fat to be burned.

Step 4

Eat healthy fats. Unsaturated fats like nuts, avocado and olive oil help lower bad cholesterol, as well as suppress appetite. Have 100 to 200 calories of unsaturated fat with each meal and you will notice less hunger and stable energy levels.

Step 5

Walk every day. Brisk walking for 30 minutes per day is enough to burn up to 1000 extra calories per week. Even better, low intensity exercise like walking allows the body to burn a high percentage of calories from stored body fat.

Step 6

Drink a lot of water. Water is by far the single most important nutrient for life. Water is essential for everything from nutrient delivery to temperature regulation. When your body is dehydrated it will not be able to burn calories optimally. Dehydration can also fool you into thinking that you are hungry, causing you to overeat. Drink at least 64 oz. water per day.

Tips and Warnings

Fitness goals are easier to accomplish with a friend. Rather than go at it alone, invite a friend or family member to get into shape with you. The moral support could mean the difference between success and failure.
Always consult a physician before attempting major lifestyle changes.