BOOST , INCREASE , SPEED UP YOUR METABOLISM TO LOSE WEIGHT NOW!

JEN ATOR womenshealthmag.com

Eat (a good) Breakfast

Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

Brew Up Some Green Tea

"It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

Grab Some Metal

Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

Mix Things Up with Intervals

You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fatincluding thigh and core flabcompared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

Hit the SackEarly

When you sleep less than you should, you throw off the amounts of leptin and ghrelinhormones that help regulate energy use and appetitethat your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

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Drink Seltzer Instead of Soda (Even if It's Diet)

Unless you live in a bubble, you know both drinking your calories and artificial sweeteners accelerate weight gain. So ditch the sweet drinks, and switch to soda water. Jazz it up with a squeeze of lemon, lime, or orangeor add cucumber slices or pomegranate seeds.

Eat More Protein and Less Sugar at Breakfast

Switch from cereal, toast, and muffins to yogurt, nuts, nut butter, and eggs to give yourself the fuel you need in the a.m. You wont miss carb-crashing in an houryoull notice you feel more energized and satisfied longer.

Start Having a Mid-Morning Snack

If you have more than a few hours between breakfast and lunch, start eating a small snack between the two meals. A few strategically placed, healthful calories at that time will keep you from overeating and being too hungry at lunch. Think nuts and veggies, rather than packaged snack foods.

Read he Sugar Count on Labels

There are about a Million names for sugar out there, and you dont want any of 'em to top the ingredient lists on foods you're putting into your mouth. Make a rule not to sink your teeth into nutrient-poor, weight gain-causing ingredients. Swap your sweets for natures candyyes, I mean fruit!and youre on your way to weight loss.

Ditch the Bread and Try a Lettuce Wrap

Bread is not the devil, but it really doesnt offer a lot of nutritionand does bump up the calorie count. Replace your usual sandwich holder with a romaine or cabbage leaf. It works with just about anything youd put between two slices.

Give your serving spoons a break, and replace them with a -cup measuring cup. It may feel a little institutional to serve an exact portion, but it will help you learn how much you should be eating when it comes to rice, quinoa, or any of your favorite grains.

Start Each Meal with a Full Glass of Water

There's a reason this suggestion feels played out: Drinking water before you eat helps you to meet your fluid rec for the day, which in turn boosts your metabolism and helps you figure out if your hunger is truly hunger or actually thirst.

Knit, Apply Lotion, or Do a Puzzle While Watching TV

Too many people pack on weight because they eat in front of the tube. Keep your hands busy so they arent busy putting chips between your lips. Decide you no longer eat on the couch with a remote in your hand, and thats a tweak youll be able to show off in your swimsuit by summertime.

Always Leave at Least One Bite on Your Plate

You'll feel so empowered by not eating that last mouthfuland this will help you realize that you don't need to eat the whole thing to feel satisfied.

A secret of Eastern cultures is that they may consume hot tea and soup at every meal and sometimes in between. Why does this give you such a weight-loss boost? You naturally have to eat hot foods slower, so you end up taking in less. Plus, all of that water from the tea and soup help you feel more satisfied (see slide eight).

Eat Your Veggies First at Every Meal

You know how there can be a full plate in front of you, but your first bite is of the pasta? Make your first few bites vegetableseven better if they make up the majority of what's on your plate. Filling up on nutrient-dense, low-calorie veggies firstbefore you even consider eating your protein and starchwill help you slim down without thinking about it.

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When you have to work to open up each nut, you're much less likely to over-indulge on them. Plus, the stack of shells is a good visual reminder of how many you've already eaten.

Make Your Snacks Healthy Grab-and-Go

Prepare a bunch of containers of pre-portioned nuts, dried fruits, high-fiber crackers, and pumpkin seeds. Being prepared is empowering and keeps you in controlso you're less likely to raid the vending machine.

Don't Add Too Much Variety

Eating in a repetitive way may feel a little uninspired, but it also helps you eat less. Research shows that eating the same things helps you to consume fewer calories. Save the variety for the veggiesits hard to overdo it on those.

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