As a Sports Physiologist and Fitness Trainer, I am frequently “What are the “secrets” for boosting metabolism”? What “magic pill” could they possibly take or special food combinations could they use to make their bodies a fat burning furnace? There is no “magic pill”, the answer is found anywhere, used habitually without any harmful side effects, and it only costs you a simple commitment to a healthy lifestyle. Here are some “secrets” to help you find the results you are looking for:

1. Aerobic exercise. This is the easiest way to keep your body burning excess calories and using fats. Perform at least 30 minutes of moderate intensity exercise 5 days per week. This ../includes walking at a brisk pace, jumping rope, swimming laps, going for a run, riding your bike, or taking an aerobics class. Any activity that gets your heart rate up to about 60% of your maximum or enough to feel like you were breathing hard.

2. Pump Some Iron. You do not need to be a body builder in order to get some metabolism boosting benefits from weight training. You can do as little as 2 resistance sessions per week to improve your lean muscle mass. Muscles are constantly burning calories, even at rest, so boosting your muscle mass by even a couple pounds can jump-start your furnace.

3. Eat More Often. This is often the most appealing option to everyone. Eating 3 small meals and 2 snacks throughout the day keeps your furnace burning continuously. If your body has a constant supply of energy it never has to slow down and wonder when food is coming. Your goal should be to eliminate energy lulls and metabolism slowing hours between meals. You don’t allow yourself to feel hungry.

4. Eat More. Most people who are trying to lose weight often cut calories. This may sound like a simple solution, eat less and lose weight. This never works! Restricting your calories to a point where you are not getting enough to sustain your basic energy needs, your metabolism will actually slow down. You may lose weight at first but your body to go into a fat preserving mode and hold onto any calories that it gets. Calories that are consumed will be saved for energy. An easy way to figure out if you are getting enough calories for your basic needs (without adding in extra activity needs) is to take your weight and multiply it by 10 (females) or 11 (males). You want just the right amount of calories to ACHIEVE YOUR POTENTIAL.

5. Avoid Diet Pills. Metabolism boosting pills contain harmful stimulants that can cause heart rhythm disturbances and even sudden death. Not only are these pills dangerous but they also fool your body into thinking that your metabolism is enhanced when it is actually your heart rate. This pattern leads to overeating and under activity because your heart feels like it just worked out but you really didn’t. Jet start your heart the right way, get to the gym!

6. Avoid FAD diets. Fad diets and fasting are a reversal of fortune. It is the wrong way to attack creeping obesity and declines in metabolism. The ever popular low carb and high protein diets maybe produce quick weight loss but do not work to enhance metabolism and keep the weight from coming back. The simple fact is that 50-60% of your body weight is water. Getting rid of carbohydrate stores you reduce your body weight simply by reducing the water volume that come along with carbs. Fat burns in the flame of carbohydrates, which means that normal metabolic breakdown of FAT, cannot occur without sufficient amounts of carbs. Certain metabolic compounds from carbs are necessary in fat breakdown. Without the carbs, fat are not broken down. Too much protein in your diet and not enough carbs causes ketosis, which damages normal organ functioning. Too much of any energy source such as carbs, fat, and even protein can convert and be stored as fat.

Balance, variety, and moderation are the keys to boosting and maintaining your metabolism. This may mean major lifestyle changes for the better, but it can be done. One can achieve a long term speedy metabolism with the help of a qualified exercise physiologist, nutritionist, and/or personal trainer to develop. Get addicted to the “magic pill” for life and boost your metabolism the right way!