determined by the amount of muscle you have.
Also, your body burns more calories digesting protein-rich foods than carbohydrates or fats. To maximize fat-burning potential, eat lean protein with complex carbohydrates every 3 – 4 hours. Examples of lean protein include chicken breast, fish, egg whites, nonfat yogurt, turkey, bison, pork and lean ground beef. As with every other nutrition principle, no need to go overboard.
3. Lift some iron.
The greater the amount of lean muscle mass you have, the more calories your body requires. Therefore, spending time pumping iron or participating in other resistance training will increase your metabolic rate all day.
Apovian suggests strength training twice weekly. “Working out with weights is the best way to build muscle. Studies have shown that doing so just two times per week can significantly increase muscle mass and burn fat,” she says.
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4. Get your zzzs.
Not getting enough sleep can lead to muscle breakdown and a slower metabolism.
Dr. Megan Williams, owner of the Elemental Weight Loss Clinic in San Antonio, Texas, says sometimes the best workout for your metabolism is just going to sleep!
“Sleep is crucial for helping metabolism. When one does not get adequate sleep—7 to 9 hours per night, hormones like ghrelin, the hormone that drives hunger can rise. Cortisol levels can also increase, and this will result in higher levels of abdominal fat.”