Speed up Your Metabolism

Don't bemoan the fact that you were born with a sluggish calorie-burning system. Turbocharge it with these tips—some even work in your sleep!

Jen Ator

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.

To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine.

To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.

1. When you roll out of bed
Eat (a good) breakfast Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?

Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

2. When you're at work
Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Undo damage with dairy Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

3. When you go food shopping
Choose organic produce You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to foodnews.org/fulllist for the most (and the least) contaminated foods, then adjust your shopping list accordingly.

Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-­fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

4. When you work out
Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Aus­tralian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps.

Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

5. When you get home
Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue.

Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

Fitness Rules to Break

Position your hands shoulder-width apart

You often see this in instructions for upper-body moves like bench presses and lat pulldowns. Why? Because it gives you a stable starting point. But that doesn't mean you need to stay there set after set.

"Spreading your hands a few inches farther out stresses more of the inner portion of your biceps; bringing your hands in a few inches builds more of the outer part," says New York City personal trainer Steve Lischin, M.S. Switch up your position after every set for balanced strength and overall tone.

Crunches for a flat belly

Turns out Pilates abdominal moves are superior to crunches for sculpting your midsection and uncovering those abs, according to a study at Auburn University Montgomery in Alabama. An exercise called "the teaser" is especially effective. It activates 39 percent more of your rectus abdominus muscle (that's your six-pack) and 266 percent more of your external obliques (your love handles).

To do it: Lie face-up on a mat. Lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees. Raise your hands toward the ceiling. Lift your torso and straighten your legs, so your body forms a V. Hold for one second, then roll back down, keeping your legs raised. Do 8 to 10 reps.

Squats = a perfect bum

To flaunt that sexy bikini bottom by your when-will-winter-end beach getaway, try doing hip extensions instead of squats. The move hits 55 percent more of your hamstring muscle and 79 percent more of your glute muscle, according to a study by the American Council on Exercise.

To do it: Get on your hands and knees. Keeping your knees bent, lift your right heel toward the ceiling, then lower it back down to the starting position. Do 12 reps, then repeat on the other side.

Eat lots of extra protein for less jiggle and more tone

While it's true that protein is a vital muscle food, your body can use only so much of it. "Any extra protein calories you take in will be stored as fat," says Molly Morgan, R.D., owner of Creative Nutrition Solutions in Vestal, New York. "As a general rule, remember that 20 percent of your calories should come from protein."

So if you're eating an 1,800-calorie diet, try to shoot for a maximum of 360 calories, or 90 grams, of protein each day. Low-fat milk and cheese, broccoli, and chicken are all good sources of lean protein.

Up-down-up-down. Repeat.

Instead of raising and lowering a weight (or your body weight) in one continuous motion, pause for a second about halfway up, continue the movement, then pause again about halfway down.

"In a set of eight to 12 repetitions, you'll add only an extra 16 to 24 seconds to each set, but you'll exhaust your muscles," Lischin says. Translation: You'll fry more fat without sucking much more time out of your schedule.

Watch yourself in the mirror while you work out

While the occasional glance at your reflection to check form is a good idea, for exercises that involve balance, such as the one-legged squat, you'll get a bigger boost if you face away from the mirror and close one eye. Doing so activates neural pathways between your brain and your muscles that you don't otherwise use.

"That forces your body to establish better balance," says Carter Hays, C.S.C.S., a speed and strength coach at D1 Sports Training and Therapy in Franklin, Tennessee.

Burn the most calories with cardio

According to a recent University of Southern Maine study, 30 minutes of weight training burns as many calories as running at a blazing six-minute-per-mile pace for the same amount of time. (And it has the bonus of building more muscle tone than running.) What's more, unlike aerobic exercise, lifting weights has been shown to boost metabolism for up to 39 hours after you finish your last rep.

Interval training--short, all-out sprints interspersed with periods of rest--has yielded similar benefits. For optimal results, do a total-body weight-training workout three days a week, resting at least a day between sessions, and do intervals on at least two of the off days.

Rest between sets

"Less rest increases your calorie burn and adds a cardio component to strength training," says New York City personal trainer Lindsay Dunlap, N.A.S.M.

Try supersets: two exercises performed back to back. For example, you might do a set of pushups immediately followed by a set of seated cable rows, then rest a minute before repeating.

Weigh yourself daily for motivation

The scale measures water and muscle, too. It's not a great indicator of fat loss. For a better--and more, um, hands-on--progress report, place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch.

"You're holding pure fat," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you rarely decide to skip a session.

staying motivated

Intro

Workout boredom, plateaus, and injuries can all sidetrack your fitness training. But with the right inspiration, you can work through those barriers. When obstacles threaten to keep you from working out, try some of these quick and easy motivational tips to stay on track. These instant motivators will rekindle your passion for working out--the greatest motivator of all.

You're Too Tired to Exercise

Make a Date Set up a standing date with a friend whose fitness level matches yours--your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.

Have a SnackWhen you run low on fuel, the extra energy demands of exercise lead your body to decide, "She's overdoing it--we need to conserve some fuel by slowing down her metabolism," says Michele Olson, PhD, professor of health and human performance at Auburn University in Montgomery, AL. That's the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out. Put on Your Shoes Think baby steps--if you truly don't feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you'll probably put more energy into your chores.

Pump More IronAs a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day--choose lean meats or legumes, leafy greens, and whole grains. Don't forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.

Fuel up Early Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night--exactly the opposite plan for optimal energy and weight loss.

Wet Your Whistle Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don't rely on thirst as a measure of need--to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.

Revive an Old Workout Routine

Make It Fun "Try to link exercise with happiness, social activity, and escape," suggests Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself up to think of movement as your birthright every hour on the hour." Join an African dance class, or try inline skating. Instead of dreading sweat, think of it as calories pleasantly leaking from your body.

Pile on the Rewards Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes, says Howard Rankin, PhD, psychological advisor to the national Take Off Pounds Sensibly (TOPS) organization in Hilton Head, SC. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish--little indulgences you wouldn't ordinarily give yourself.

Borrow a Dog or a Toddler"There's nothing like chasing after a 3-year-old to keep you running without even realizing it," says Susan Bartlett, PhD, assistant professor of medicine at Johns Hopkins School of Medicine in Baltimore.

Try IntervalsInterval-style exercise--Spinning classes, for example--raises your metabolism both during and after the exercise. Steady activity--say, 30 minutes on a treadmill--burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout. Make a Mix Tape Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage bloodflow. If music doesn't work, try a book on tape. "Anything pleasurable you can link to exercise will help motivate you," says Rankin.

Cover All Your BasesDo you include each of the triumvirate--cardiovascular, strength, and flexibility--in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. "It's best to have a variety of plans so you can do something 5 out of 7 days a week," says Olson.

Create an Exercise MenuGet to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class. Missing your kids? Bundle them into the car and head for the local soccer field.

Check Out a New VideoThe library's lending period is a great built-in change period. Use one video for 2 weeks, return it, and try a new one. Your muscles will benefit from the variety.

Your Workout Isn't Working

Change Anything Change the intensity, frequency, or duration of your exercise at least once a month--try a harder step class, add one more walk a week, or pause your video and do 5 extra minutes of lunges and jumping jacks. This level of variety challenges your muscles to keep "learning" and meeting new challenges so they can burn more calories and fat, Olson says.

Up Frequency First By increasing frequency, you'll automatically spend more time burning calories and add another workout time to your schedule. Start with one extra 10-minute walk or weight session per week, and after it becomes a habit, increase the time or the intensity.

Check Your Expectations"Within three workouts, the heart already becomes more efficient," says Olson. Congratulate yourself for running upstairs without losing your breath; celebrate when your thighs no longer rub together. Changes in weight, fat percentage, and muscle development may take a little bit longer, sometimes up to 2 months.

Return to the 1950sOpen the garage door manually, switch the channels on the TV without the remote, and wash your car (and dishes) by hand. Hang your wash outside instead of throwing it into the dryer. It's estimated that in the past 25 years, laborsaving devices have decreased the number of calories we burn by 800 per day--that's 1.5 pounds per week.

Invest in a TrainerA certified personal trainer can fine-tune your workout for extra results without wasted time and effort. Find a trainer you like, and then schedule follow-up visits four times a year--those dates will give you built-in goals to strive for. One hour of training costs $50 to $70--buddy up with a friend to share the cost. Hit the Weights--Right Now Now that she's nearing 40, Olson dedicates 70% of her efforts to resistance training. She says many women over 40 could benefit from starting with weight training even before they start cardio--a stronger woman is less likely to be injured in a step class or while walking. Weight training develops the strength of the all-important core muscles in the trunk, lower back, and hip area, making your body better equipped for cardiovascular challenges. To start, substitute strength training for at least one of your regular workouts.

Move at Every ChanceWomen may unconsciously avoid extra lifestyle activity if they've already worked out, thinking, "I got my exercise for the day." Forget that type of reasoning. Instead, take all opportunities to challenge your muscles. At the grocery store, grab a basket instead of a cart. Move firewood by hand instead of using a wheelbarrow. Help your college-age nephew move into his dorm.

Bounce Back from Injury

See a Doctor Sometimes injuries like broken toes or shin splints tempt us to avoid the doctor out of the mistaken belief that "nothing can be done." This isn't the time for self-healing--get to the doctor.

Request a Scorecard While you're at the doctor's office anyway, have her do some blood work--your earlier weight loss efforts may have resulted in a drop in your cholesterol, triglycerides, and blood-sugar levels, says Jenna Anding, PhD, RD, assistant professor of nutrition at the Texas Cooperative Extension in College Station. Even if your injury tempers your weight loss rate, you can draw motivation from this hard evidence of how your health has already improved. If your doctor can't squeeze in a quick blood check during your visit, schedule an annual physical exam before you leave the office and you can look forward to having these measurements taken.

Get a ReferralYour primary physician may tell you just to rest and "stay off it" for a while; in that case, ask your doctor if a physical therapist can help. She can give you appropriate stretches, show you alternative weight exercises, or introduce you to a new activity, like yoga, that could help your injury heal sooner and may even help prevent a recurrence.

Learn from MistakesInjuries are our body's way of telling us we're doing something wrong--and better to learn your mistakes sooner rather than later. Trying other activities will challenge and shock your body, and you'll get faster results. After you've healed, you'll jump ahead even faster. Reclaim Control Instead of getting stuck in the "poor me" mind-set, focus on something you still have total control over: your eating. Now is an excellent time to evaluate your eating habits and look at ways you can minimize this minor roadblock, says Anding.

When Nothing Works

Few things are more frustrating than doing all the right things and getting none of the expected results. If you feel like you're not getting anywhere, ask yourself these questions.

Are You Weight Training?Many women hold off on weight training until they lose some weight because they think cardiovascular workouts are faster at burning calories. But depending on how intensely you work out with weights, your metabolism can stay elevated for as long as 48 hours afterward.

Are You on Medication? Some prescription drugs, such as antidepressants, hormone replacements, and steroids, list weight gain as a possible side effect. Check with your doctor to see if your medications may be to blame.

Are You Getting Enough Sleep?Sleep not only gives you energy, but it also protects your body's muscle-building and fat-burning efficiency. Trade Leno in for an extra hour of sleep and help your body adjust to an earlier bedtime with a soothing shower, a cup of warm milk, and low lights.

Are You Eating Breakfast? Your hectic morning schedule could be robbing you of your easiest metabolic rewards. When you skip breakfast, your metabolism slows by 5%--definitely enough to keep the last 10 pounds clinging on. Are You Already at a Good Weight? Excited by the initial results of your weight loss plan, you may have readjusted your goal downward to a more ambitious weight, a goal that may now be frustrating you. Ask yourself if you really need to keep losing or if you're just fixated on a number. Sometimes a plateau is actually a good, comfortable weight.

01/19/2005 Copyright (c) Rodale, Inc. 2004