Wednesday, June 4, 2014

Boosting Metabolism - SUPER Easy Tips to Use


Today, I wanted to give you a quick read of some useful tips, that you can start using today, to help in fat and weight reduction.  Short, simple and to the point.

Boosting metabolism is what we all want to do to step up our efforts for body fat reduction and weight loss.  This is a very quick journey through some tried and true (TnT sound familiar) techniques to help you succeed.  Each of our bodies burns calories at a different rate, but how fast your body burns calories depends on many things. Some people inherit a fast metabolism – not me but I am not mad! Men tend to burn more calories than women, even while resting due to the muscle mass they carry. And for most people, men and women, metabolism slows steadily after age 40.  Since we cannot control our age, gender, or genetics, there are other ways to help improve your metabolism.

Below are a few easy tips to incorporate. Use as many or as few as you want.

Build Muscle
When you have muscle, your body constantly burns calories, even when you're doing nothing.  The resting metabolic rate of your body is much higher with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate. So ladies this is the number one reason to do resistance training.

Water, Water and More Water
Your body needs water to process calories. If you are even slightly dehydrated, your metabolism may slow down. In one scientific study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Step Up Those Workouts
Aerobic exercise cannot build big muscles, but it can rev up your metabolism in the time during and the hours immediately after a workout. The key is to push yourself as hard as YOU can go.  Remember this is all relative to where you are.  If you can walk, then walk but if you can run add some running cycles to the workout. High intensity exercise delivers a bigger and longer rise in resting metabolism than low- or moderate-intensity workouts. High intensity interval training is a wonderful addition to your regular workouts 1 -2 times per week.

Eat and Snack Smarter with Smaller Size Meals
Eating smaller meals, more often can help you lose. The body stays fueled.  Having a small meal or snack every 3 to 4 hours keeps your metabolism revved, so you burn more calories over the course of a day.  When you eat larger meals with more than 4 hours in between, your metabolism slows down between meals. Studies have also shown that people who snack regularly eat less at mealtime.
Drink Black Coffee or Green Tea
Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise. If you're a coffee drinker, you probably enjoy the energy and concentration perks. Ummm I love black coffee.
Drinking green tea provides the combined benefits of caffeine and catechins (type of antioxidant), substances proven to rev up the metabolism for a few hours. There is scientific evidence to suggest that drinking 2 cups of either tea or coffee may push the body to burn more calories during moderately intense exercise for a short time.

Changing Your Protein Profile
Digesting protein takes more calories than the digestion of fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Spice It Up
Some spices have natural chemicals that can jump start your metabolism into a higher gear. Adding a tablespoon of chopped red or green chili pepper to foods can boost your metabolic rate. The effect is temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes. I also find I cannot eat as much as there is something to be said when you cannot feel your tongue or your lips while you eat.

No Crash Diets
Crash, starvation or deprivation diets -- those where you are eating fewer than 1,200 (women) or 1,800 (men) calories a day -- are bad for anyone trying to rev their metabolism. These diets may help you to drop pounds, which comes at the expense of good nutrition, however the weight lost is rarely sustainable. The downside of this is that you will loss precious muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains more weight faster than before the diet.

WORK IT WEDNESDAY BONUS VIDEO - XHIT with Kelsey Lee and Cynthia Dallas Full Body Fat Burner 



  1. I think eating snacks is the best advice for anyone. It keeps your metabolism moving alllll day long!

    Xo, Belen

    1. Belen

      you are so right - and also you don't get overly hungry when you eat every couple hours

  2. Love this post. Thanks Mimi for the tips.

    1. Trulyric

      you are so welcome. If there are topics that you would like to know more about let us know. Thanks for reading.


  3. Replies
    1. Thanks Mz A keep tuning in for more and more information. We are also open to suggestion if there is something that you need or want more information on.

      Thanks for reading

  4. Great tips! Definitely incorporating these!

    1. ..and so easy to do - not some complicated formula, right??

  5. This is great. Thanks!

    1. ....you are welcome and thanks for reading

  6. Hey Cynthia, glad to see you're back this week. The last few weeks I have been totally into Body Combat and Body Pump, I think I'm addicted. So... are you saying that it's okay to drink black coffee before a workout? And what is the best thing to eat before working out or after working out? Do you think you might share an example of a typical meal for yourself... I'm terrible with snacks. Thanks Cythinia

    1. Carolyn - I have to say Body Pump is AWESOME. I just love it and yes it is addicting. Body Combat as well, I did at a fitness conference and OMG - we were all trainers taking this class and it was hard - this was fun and fast paced. I will drink only a small amount of coffee or tea an hour or more before my workout for the boost if I need it. I also do a light snack 2 hours before a workout. My stomach has to be completely empty for me to be comfortable during my workout. You have to find what works for you.
      These are all pre and post workout things I like - depends on if I have access to a kitchen or I have to carry something with me. I just try to mix it up so I am not eating the same things all the time. I also go easy on bread - even whole wheat.

      Pre workout examples -
      1/4 piece of fruit and 10 almonds
      1/4 cup Greek yogurt and 1/4 cup blueberries
      1 egg white and 1/2 slice whole wheat toast
      1 tsp peanut butter and 1/2 slice whole wheat bread
      1/2 cup cottage cheese and 1/4 cup fruit
      small salad, tuna with avocado

      Post workout examples -
      protein shake with almond milk, fruit and spinach
      cup of lowfat milk with a medium banana
      protein bar (with less than 10 g sugar and with 10 - 30 g of protein and all ingredients that you can pronounce)
      egg whites and 1 slice whole wheat toast
      tuna and whole grain crackers.

      Typical meal for me -

      morning snack - 2 boiled egg whites and 1 small apple with 1/2 thin slice of avocado

      my lunch today - 2 cups mixed greens with tomatoes, onions and orange peppers, 2 oz grilled salmon with 3 small avocado slices and red wine vinegar as a dressing.

      Make sure your snacks are balanced with carb, protein and good fat. Pay attention to serving sizes.

      Let me know if that helps.

    2. Thanks Cynthia, this is wonderful information and I will let you know how it works for me. In the near future I would like to hear your thoughts on some of those natural detox drinks. I think I may have over did it with a detox, I felt like I had the flu.

  7. Great information and loved the video. Those videos are helpful.

    1. Angela ..thanks

      Again there are so many really good videos out there. XHIT is just one group that I like. I did get my DH and nephew to help me with a video and one day I will publish that BLOOPER ha ha. So I think I am better at getting you info and leaving the videos to the pros. Thanks for stopping by.


  8. Good advice but I would add that your fat profile needs also to be diverse and once you hit menopause your digestion slows down and you will in all likelihood only need a meal every 4 hours and not every 3.

    1. Hi Carol

      your digestion is tied to your activity and food/water intake levels. If you have no medical issues or are taking meds that may impact digestion - if you continue to be active during your menopausal years and continue to eat appropriately (balanced with fiber) a profile of eating every 2 - 3 hours is possible. My Mom is 75, walks daily, dances 2 times per week and in general is active and eats every 2 - 3 hours without issue to her digestion. To push eating out every 4 hours or more can slow the metabolism, has you hungrier when you do eat and potentially make you eat even more.

      I am not sure what you mean about your fat profile needs to be diverse....but would love to explore that more with you. Reply back and we can discuss that right here.


  9. Thank you so much sharing I was taking a trip last week and the nice TSA lady asked my about green tea packs I had and if it really works. She stated that she has tried this and tried that. I told her if she does anything at all...to drink plenty of water and drink green tea straight at least twice a day. Combine that with being active...it she be a great starting point. I'm happy to see that I wasn't pulling something out my butt. Love all the info and the video. Look forward to more.


Thank you for taking time to comment ;-)

mimi g.