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If you think the only way to boost your metabolism is through exercise, think again! Use these food tips to start increasing the amount of calories you burn, maximizing your energy, and start seeing those unwanted bulges melt away!

Water, water, water. Hydrating yourself with water encourages optimal bodily function and speeds up the metabolism. If you don’t like drinking plain water, try adding lemon, lime, or orange zest. Drink at least 2 L of water day not including the water you drink during workouts.

Eat a small amount of protein along with complex carbs every 2-3 hours. This would be 6 small meals a day. Eating frequently will make your body feel fully satisfied and will not go into starvation adaptation. Combining protein and carbs will cause a substantial decrease in cravings and prevent spikes in your blood sugar giving you increased energy throughout the day to burn more calories!

Fill up on fiber. This can be found in whole grains, fruits, vegetables, and beans! Be sure to drink plenty of water whenever you are consuming high fiber foods to have normal bowel movements. Fiber will help keep you full for a longer period of time. It is recommended to consume 25-40 g of fiber a day. Start looking at labels to find the fiber content in your favourite foods.

Don’t go past the point of hunger. Skipping a meal triggers a starvation response in the metabolism, which makes it slow down, reserving any energy from food it may receive. Eating more frequently will cause your body to consistently burn the food up and will not store food as fat.

Sugar is the white poison. Sugar will send metabolism into a slow downward spiral. All simple sugars and refined sugars must be extremely limited to keep the metabolism burning quickly. A few examples include white breads, white rice, candy, regular sodas, and syrups.

Complex carbohydrates from vegetables and fruits satisfy the needs of an active body. Each meal should include generous servings of both!

Essential fats. It may sound funny, but heart healthy fats in your diet are very important in moderation to burn fat. Consume heart healthy fats such as fish, flax seeds/oil, nuts, seeds, avocado, olives, and nut butters. Be careful, it may be difficult to control portion sizes of these tasty foods. A serving size of nuts and seeds is a small handful, and 1 tablespoon of nut butter is 8 g of fat and considered 1 serving. Omega 3’s are a fantastic heart healthy fat that also help preserve lean body mass among many other health benefits. Udo’s oil, flax, fish, and Omega 3 fish oil pills are all rich in Omega 3’s.

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Replies to This Discussion

White rice is not good ???
Say it isn't sooo !!!!!

You really picked the wrong geographic area to point that out in, where almost every meal is served with a 5 pound bag of white rice.
This one might cause some contention !!!

I like your highlight though of " Don’t go past the point of hunger" not too many people talk about this, that skipping meals is a double whammy for you. You don't eat so you can loose weight, then when you get to a point you are sooo hungry and eat something, the body basically stores it all because it thinks you might be starving. Many people I hear talk about skipping meals to loose weight. BAD idea !

Some of the skinniest people I know are eating all day long... grazing. It's hard to NOT see them snacking on something.

Thanks for the food quality info !
Good point Curtis! Well if you do end up eating a lot of white rice at least pair it up with some lean protein ;-)

Yes, going hungry is never a good idea... not only we will slow down our metabolism but also loose the hard earned muscles in the process. I also saw many situations where a person would go hungry whole day and then consume a large amount of calories in the evenings... bad scenario.

I personally believe in balance... If you are not an athlete dieting for a competition, you should be able to enjoy life and eat anything you like ... as long as it's in moderation ;-)
This was very informative. Most often, I slide by on one meal a day. Busy, Busy, Busy... I'll buy more apples and nuts upon which to snack throughout the day.

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