Here’s the truth: You didn’t gain those extra pounds overnight, even if that’s the amount of time it took for your favourite jeans to go from comfy to “did I shrink these?”
There are many ways to burn calories and we have listed the easiest ways to turn your body into a calorie burning machine.
1. Divide your food into mini-meals
You don’t have to eat every two hours to keep your metabolism humming—yes, another myth—but for some people, eating a small, healthy snack a couple hours before a meal can help banish cravings and enable them to make wiser food choices because they’re not starving when they finally sit down to eat.
Note: The serving shouldn’t be major—it can be as small as a cup of soup.
2. Do a four-minute workout
Making your workout shorter can help you increase your metabolism for up to 24 hours afterward—as long as you’re also making it harder.
Short bursts of interval training sprinkled throughout your week can increase your caloric burn by increasing excess post-exercise oxygen consumption. And it doesn’t take much.
One study found that as little as four minutes a day can make a difference. Here’s everything you need to know about interval training.
3. Take a walk before dinner
Getting a little movement in before a meal—say, a walk around the block or some gentle yoga—fires up your metabolism, giving you more energy and encouraging your body to burn more calories throughout the day.
4. Get your pumpkin fix
You probably already know that pumpkin is delicious, but the healthy squash may also help boost metabolism.
The trick is in the hefty dose of fiber it provides. Research shows that fiber can rev your fat burn by as much as 30 percent. Aim for at least 25 grams a day—the amount in about three servings each of fruits and vegetables.
5. Drink up
You may be able to jump-start your metabolism as soon as you wake up by drinking a large glass of water. Placing a glass by your bedside before you go to bed and drinking it first thing every morning.
A 2016 study in the Journal of Human Nutrition and Dietetics suggested that people who drink more plain water take in fewer calories, sugar-sweetened beverages, and unhealthy fats than those who drink less.
6. Never, ever skip breakfast
Eat breakfast within an hour of waking up to jump-start your metabolism. Make sure to get enough protein at breakfast, at least 20 grams or the equivalent of 3 ounces, which is approximately the size of a deck of cards.
Breakfast is the time we often miss out on the opportunity to protect our muscles because we can only use about 25 to 35 grams of protein at a time for muscle growth and repair. Doubling up at dinner doesn’t help if you skipped protein at breakfast.
While meat or eggs contain protein, so do dairy, whole grains, nuts, seeds, beans, and veggies—and are therefore foods that may increase metabolism too.
7. Nosh throughout the day
Learning how to burn calories involves changing not just what you eat, but how and when you eat. Consuming several smaller meals instead of three large, heavy meals will help keep your metabolism and energy levels consistent throughout the day.
8. Eat foods high in B vitamins
Foods containing specific nutrients have been shown to play a role in metabolism. Because your body needs help to convert carbs, protein, and fats from food into energy, eating foods high in B vitamins can help facilitate this process.
Try beans, lentils, whole grains, and most deeply colored vegetables such as kale or spinach.
9. Increase lean muscle mass
Muscles aren’t just there to make your body look good—they play a key role in your metabolism.
Making it a habit to get up and get moving throughout the day or engaging in a weekly workout routine with forms of aerobic exercise such as walking, swimming, or cycling, can also decrease your body fat and increase lean muscle mass, which revs up your metabolism.
10. Lift weights
Incorporating light weight-lifting to your fitness routine will build up muscle strength and also boost your metabolism. Muscle is hugely metabolically demanding so the more muscle, the higher the basal metabolic rate.
11. Remember PF3
Garcia recommends including PF3 (protein, fat, fiber, and fluid) in all meals, because these components help keep you satisfied and stabilize your blood sugar. Protein and fiber also require a little more energy to digest than refined carbs. These everyday things drain your energy levels.
One last thing… you should try this odd “carb trick” that burns up to 1 pound of belly fat per day…
“All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅