Best 7 fat burning tips

Jumpstart your metabolism: Best 7 fat burning tips (Thinkstock photos/Getty Images)

It is frustrating when you commit yourself todiet and exercise, only to stare back at the same number on the scale day in and day out. There doesn't seem to be any good explanation as to why you're not losing weight. Then someone suggests the "M" word: Metabolism. Follow these simple tips by Mike Jackson, Nutritional Consultant at supplementing.com and Physique Transformation Specialist, to jumpstart yourmetabolism and start burning fat.

Fat burning tip to get sexy # 1: Eat less, but don't starve
Many dieters sabotage their own metabolism early on in their weight loss programme by making drastic cuts to their calorie count.

Consuming fewer than 1000 calories a day tells your body to start storing food and slowing metabolism to prepare for starvation. This may help you lose some initial weight, but as soon as you start consuming a healthy portion of calories again, you will gain it all back.

You will also be completely drained of energy. When your body stores nutrients, you don't have anything left to burn for energy.

Decreasing your caloric intake is important for weight loss, but don't take it too far. Instead, eat healthier foods with lower calorie counts that fill you up and leave you energised.

Fat burning tip to get sexy # 2: Eat the right foods
Your diet also has a lot to do with your metabolic rate. Eating a well-balanced diet ensures you have the nutrients necessary to properly process and regulate incoming carbs.

Protein, for example, is an important part of your diet. Protein builds muscle, and because muscleburns energy faster than fat, boosting your protein intake raises your metabolism.

Calcium is another area to watch for. Calcium-rich foods actually help the body metabolise fat more efficiently. One study even revealed that calcium helps burn belly fat.

Spicy foods like hot peppers can also increase your metabolism temporarily. Peppers contain the compound capsaicin, which exudes heat and boosts metabolism. You can take advantage of these benefits by adding some bell pepper or cayenne pepper to your eggs, stew, or anything else you want spiced up. If you aren't a fan of spicy foods you can take advantage of capsaicin's benefits by taking cayenne supplements.

Fat burning tip to get sexy # 3: Drink plenty of water
In addition to a balanced diet, you should also be drinking plenty of water. Cold water changes the body's internal temperature. As your body, works to heat it, your metabolic rate increases and more calories are burned.

These benefits were validated in a German study involving 14 participants who drank 500 ml of water. During the study, the metabolic rate of these subjects jumped a third within 10 minutes of drinking the water. It remained high for another 30 to 40 minutes.

Based on these findings, researchers estimated that increasing water consumption by 1.5 liters a day would burn an extra 17,400 calories a year. That's an extra five pounds you no longer have to worry about.

To make sure you drink the proper amount of water daily, put five rubber bands around your wrist every morning. After you drink a 16 ounce glass of water, take one rubber band off. This will help you keep track of how much water you drink daily.

Fat burning tip to get sexy # 4: Work out with interval training
Sticking with the same exercise routine day in and day out won't just make you bored, it stagnates your metabolism. Keep things fresh with interval training. Interval training involves changing the intensity of your workout throughout each session. For example, if you walk for fitness, try jogging for one minute every five minutes. On a bicycle, shift into a higher gear for one minute every five minutes. If you're a swimmer, try speeding up every other length.

This boosts your metabolism and allows you to burn more calories in the same amount of time.

For the best results, exercise five to seven days a week for 30 to 60 minutes.

Fat burning tip to get sexy # 5: Build muscle with weight training
Cardio isn't the only way to boost your metabolism through exercise. Weight training is equally important.

Because muscle burns more calories than fat, muscle continues to burn fat even when you are at rest. By increasing lean muscle mass through weight training, you are improving your metabolism and burning more calories in the process.

The best way to boost your metabolism through weight training is by complete structural and compound exercises with little downtime in between. Focus on high-intensity training that uses large muscle groups.

This maximizes calorie burn and leaves your metabolism running at a high rate both during and after your workout.

Fat burning tip to get sexy # 6: Catch up on your zzzs
Nearly every aspect of your physical and cognitive state is compromised when you don't get enough sleep. That includes your metabolism.

Although it's recommended that people get at least seven hours of sleep a night, the metabolism functions best with nine hours. Unfortunately, most people today sleep for an average seven and a half hours or less. Shift workers suffer the most, averaging just five hours of sleep a night.

Sleep is essential for metabolic function because the body releases important hormones that regulate everything from the immune system to protein breakdown during sleep. When you don't get enough of these hormones, your body is unable to perform basic metabolic functions like breaking down carbohydrates.

By contrast, getting enough sleep ensures your hormonal levels are balanced and your metabolism is in good order.

Fat burning tip to get sexy # 7: Moderation in all things
Remember, metabolism is just one piece to the weight loss puzzle. A healthy body should be your overall goal. So even if as you're not burning many calories as you'd like, if your body is healthy, you should be happy. To achieve this, eat a balanced diet, exercise regularly, stay positive, and get enough sleep. The change in your body may surprise you in ways you haven't anticipated
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