How to Optimize Your Metabolism for Fat Loss

A fast metabolism makes it easier to lose weight and keep it off. Unfortunately, our metabolic rate drops as we age. Certain medications, stress, and hormonal disorders can make this problem worse. Additionally, not everyone is born with a fast metabolism. Fortunately, there are a couple of things you can do to boost your metabolic rate and turn your body into a fat-burning machine. It all comes down to the choices you make every day.

Eat Protein at Every Meal

Protein plays a key role in fat loss. This macronutrient increases muscle size and strength, accelerates metabolism, and boosts immune function. It also suppresses hunger and sugar cravings, leaving you full longer. Basically, your body uses more energy than usual to break down high-protein foods, which leads to weight loss.

Choose lean protein sources, such as tuna, salmon, poultry, eggs, turkey breast, steak, and low-fat dairy. Another option is ground beef, which offers 18 grams of this nutrient per serving. Organ meat is rich in protein to – just make sure you use leaner cuts. If you’re a vegan or vegetarian, get your protein from lentils, beans, leafy greens, quinoa, nuts, and seeds.

HIIT the Gym

High intensity interval training is a proven way to boost your metabolism. This workout method alternates between short, intense bursts of exercise and rest. For instance, you can run fast for 30 seconds, walk for another 30 seconds, and then repeat. In the long run, HIIT improves body composition, reduces fat mass, and lowers cholesterol levels.

Lift Heavier

The more muscle you have, the faster your metabolism. To build lean muscle, go heavier in the gym. Increase the weights gradually, train at least four times a week, and complete full body circuits once every few days. Strength training will help you burn more calories at rest and prevent muscle loss. A few weeks from now on, you’ll be leaner, stronger, and healthier. For best results, keep your workouts varied and eat clean.