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This past weekend, I met a man at a dinner party who shared with me the difficulty he is having losing weight. He said that he has not always been overweight, but he gained about 40 pounds in the last several years when his career and lifestyle became more sedentary. He said he was frustrated, because he was "doing everything right" but the fat just wouldn’t come off.
Here’s what he meant by "doing everything right": He was eating a lot less, he was eating less frequently, and he was eating a "low-fat" diet. In other words, he was sabotaging his efforts to lose weight by slowing down his metabolism.
If you want to maximize your fat-burning potential, you’ve got to crank up your metabolism. Here are seven ways to do it:
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Don’t starve yourself. Cutting too many calories is a sure way to slow down your metabolic rate. It will also ensure that you are more likely to lose muscle rather than fat. Instead, focus on eating MORE foods that are protein-rich and nutrient-dense.
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Eat more frequently. By eating five to seven small meals and healthy snacks throughout the day, you will ramp up your metabolism and be less likely to overeat. This will also help to maintain stable blood sugar levels, which also contributes to fat loss.
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Don’t skip breakfast. This is the meal that is most commonly skipped, and many of the people who do it think they are doing themselves a favor by eliminating those calories. Nothing could be further from the truth. Numerous studies have shown that eating a protein-rich, low-glycemic breakfast is essential for healthy weight loss
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Eat healthy fats. One of the biggest weight-loss myths is that "fat makes you fat." The truth is that healthy fats can help make you thin. These are the fats you find in nuts, fish, fish oil, naturally raised meats, olive oil, and avocados.
- Manage your blood sugar levels. Maintaining stable, low blood sugar levels is one of the best things you can do to prevent your body from storing fat. Do it by avoiding sweets, processed foods, and starchy carbohydrates.
- Drink green tea or water. These are, by far, your two healthiest beverage options, and they both help to maintain a healthy metabolism.
- Alternate between interval exercise and resistance training. By exercising with resistance, you build muscle. Muscle is active tissue, so the greater your muscle mass is, the higher your metabolic rate will be. And by exercising in intervals at high intensity, you not only burn fat and calories during your workout, but for many hours afterward.
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