Fat-burning boosters

It’s time to add the secret ingredient to your weight-reduction recipe—giving your fat-burning capacity a kick in the butt. The trick is to increase your metabolic rate, the rate at which your body uses up the energy it gets from food. Here are some minimal-effort methods that will fire up your calorie carburetor:

Shake up your workout. Have you been stuck in the same-old, same old- exercise routine for as long as you can remember? If so, your muscles are used to these familiar motions and can whiz through your by-the-numbers workout on autopilot. But when you add new moves or activities to your fitness repertoire, your body is forced to work harder to master them, which revs your metabolism. Try spicing up your routine—and waking up your muscles-by hopping on the stationary bike instead of the elliptical trainer, popping a different aerobics tune into your I-pod, or going for a swim instead of your usual power walk.

Get enough protein. You’ve heard it before: Curb your carbs and add protein to your plate. But when you do it sensibly, it’s more than a gimmick. Replacing refined carbs with protein can help you lose weight. Protein has a more complex makeup than carbohydrates, so it requires more energy from your digestive system to break it down. It’s called the thermic effect of food: the extent to which your body literally heats up after a meal. But don’t go overboard piling on the protein. Experts recommend making it only 15 to 20 percent of your daily diet.

Pump Iron. The most basic metabolism mantra: The more muscle mass you have, the higher your overall metabolism is, whether you’re exercising or sitting on the couch. But did you know that you could also get a temporary super boost after a single weight lifting session?

Fidget Freely. Tapping your fingernails, pacing back and forth across your office - sound like annoying habits that your boyfriend or cubemate possesses? Well, it turns out that they’re also calorie-burning boons. Adding in any form of activity that isn’t normally part of your repertoire—no matter how minute—can fire off tons of extra calories a day. The calorie-burn impact of the most minimal movements can make a big difference in your waistline. For example, brushing your teeth burns 3.1 calories per minute, swirling your computer mouse in circle zaps 1.5 calories per minute, changing position in your chair kills 1.9 calories per minute.

Limit your liquor intake. When your drinking, fat accumulates in your liver instead of being transported throughout your body for use as energy. In other words, if your body is slacking in shuttling fat, it’s more likely to store it than burn it off. The answer: try to limit your self to one drink a day; than 12 ounces of beer. And no, you can’t save it up and drink them all on the weekend!

Add bursts to your workout. Interval training can work metabolism magic. In the midst of exercising at your usual cardio pace, sprinkle in some short but seriously heart-pumping sprints. Incorporate these pulse-pounding periods to make your bodywork harder in less time.

Eat mini-meals. Why eat only three times a day when you can eat four or more? Spreading out your normal daily calorie intake among frequent meals will keep your body’s furnace humming at a faster pace. Eating in and of itself boosts metabolism because your body burns calories simply by digesting. Plus, by noshing regularly, you’ll keep your hunger under constant control.

Cop enough ZZZs. When you’re wiped out, your body lacks the energy to execute it’s normal functions, including burning calories efficiently. Most people don’t get the zzzs they need. For maximum body functioning, find your optimal level by testing different sleep durations and seeing which leaves you feeling most rested.

Enjoy Java. Got a serious Jones for Joe? You’re in luck—caffeine jolts your body into speeding up its metabolism. Calorie-burning rate is higher for an hour after downing a cup of coffee, likely due to a slight thermic effect on non-caffeine. Experts recommend staying within 300 milligrams a day.

Get an early start. Fitting in a first-thing-in-the-a.m workout can nudge your body to burn more calories. Why? When you wake up, your heart rate is at its lowest point of the day. Because you have further to go to reach your heart-racing exercising rate, you’ll eat up more calories getting there.

Go H2O overboard. Your tissues, everything from your brain to your kidneys to your liver—need water to function. That means when your body is dehydrated, it can’t break down fat as quickly. Most important, when you’re parched, your blood flow slows, which means you can’t send the nutrients and energy from food into your muscles as quickly. So heed that familiar advice –stay hydrated by downing at least eight eight-ounce glasses of H2O a day.