20 Tricks to Boost Your Metabolism (and burn more fat)

By on January 19, 2016

Torch unwanted fat with these super-effective metabolism boosting tricks —

1. Go hard – Staying at 80 percent of your max heart rate for 10 – 40 minutes can amp your metabolism for up to 19 hours afterward, research published in Obesity notes.

2. Go quick – Doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent, a Colorado State University reveals.

3. Strength train – More lean muscle equals super metabolism boost. Research reveals the more muscle you have, the higher your basal metabolic rate or calories burned at rest.

4. Speed it up and slow it down – Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds and burn more calories long after the workout is over. Try the Tabata Beatdown workout within our Personal Trainer app.

5. Put on weight – Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 %.

6. Pump the jams. Try listening to up-tempo music. It actually makes you exercise harder than listening to slower-paced music, British scientists say.

7. Try a kettlebell workout – Not only does exercising with kettlebells create lean muscle, but a 20 minute kettlebell routine will burn as many calories as running at a 6-minute-mile pace for the same amount of time.

8. Don’t stop – As few as 60 minutes a week of exercise helps keep you from regaining weight after losing it, says scientists at the University of Alabama at Birmingham.

9. Get your arms moving – Using your arms while you walk will burn 20 percent more calories, says research from The Cooper Institute in Dallas.

10. Go heavy – Don’t be afraid to lift heavier weights for fewer reps. It will make your workouts more intense and burn more fat — says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”

11. Get competitive – Playing sports like flag-football, basketball, or soccer not only burns more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.

12. Get more protein – Eating at every meal helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

13. Drink green tea or coffee – Downing five 5-ounce cups of green tea a day boosts metabolism, according to Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Drinking two cups of coffee will also do the trick, one study shows.

14. Don’t dip below 1,200 calories – The average person’s body goes into starvation mode if they eat fewer than 1,200 calories a day. While in starvation mode, our bodies start to conserve energy and our metabolisms slow down drastically.

15. Start your day off right – Eating low-glycemic carbs at breakfast (like as oatmeal or grapefruit) will help you burn more fat during a subsequent workout than eating a high-glycemic meal (such as bagels or cereal), researchers from the University of Nottingham reveal. Try this Cinnamon Banana Overnight Oats Recipe.

16. Graze – Those who go without eating for long periods are more likely to have higher body-fat percentages than those who snack more regularly, one study from the University of Colorado found.

17. Don’t avoid fats – Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim fat faster, research published in the British Journal of Nutrition shows.

18. Stop binge eating – Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning.

19. Eat greens daily – Green vegetables are low in calories, contain essential vitamins and minerals, and fill you up with dietary fiber. Recent research indicates that dietary fiber consumption contributes to an increase in our metabolism.

20. Skip the fruit juice – Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism and satisfying your hunger. Avoid these 10 Junk Foods Disguised as Healthy.