1. Exercise! The combination of resistance training and cardio is your best choice in revving up your metabolism. We are typically focused on cardio and fat loss, but fail to realize what the importance of muscle mass and resistance training are to this subject. Building muscle is important as it requires energy - increasing your metabolism. The more muscle one has, the more energy is required to maintain it. One study published in the Journal of Applied Physiology found that older men and women increased their metabolism by about 100 calories after 6 months of strength training. The combination of both resistance training and cardio can lead to some great fat loss results, compared to just cardio alone.
2. Eat smaller, balanced meals more frequently and consistently throughout the day. Space your meals out every 2 to 3 hours, and centre them around a lean protein source (egg whites, low-fat cheeses, yogurt, lean meats and poultry, and fish). Side your protein with vegetables and/or fruits, beans and lentils, and some whole grains. Eating these smaller, balanced meals more frequently throughout the day will keep you feeling fuller longer; preventing your blood sugar from spiking (discussed further in #3); and helping you from overeating.
3. Stay away from refined grains, and stick to low glycemic carbohydrates. Products made from refined grains and sugars; such as cakes, cookies, pastas, and many breads are typically high glycemic. Eaten alone, high glycemic foods cause a spike in blood sugar, triggering your body to secrete a flood of insulin; storing all the unused energy as glycogen (in your muscles and your liver), and as fat (in your adipose tissue), and likely causing you to feel hungry shortly after consumption. Sticking to low glycemic index fruits, vegetables, bean and lentils, and whole grains (breads and pastas) will help keep your blood sugar levels more stable and keep you full longer.
