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Burn fat 4 Dummies - 7 Ways to boost your metabolism

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Boosting your metabolism is a great way to start losing weight and you can do it rapidly if you follow some or all of the tips below.

What is metabolism?

Metabolism is the rate at which your body converts the food you eat into energy and burns it off as calories. The quicker you burn calories the quicker you will lose weight and lose the fat that you are concerned about.

Men’s metabolism is different from women’s and therefore the rate at which they lose fat is different. Men’s stomach’s are the last place to lose the fat so an all round fat loss plan is needed. Women lose fat on their belly’s quicker than men so women can expect to lose their belly fat quicker than men.

For all of us, we use up this kind of energy (calories) in 3 ways:

• 60-70% to power our body for all its daily functions, to keep us going. This is otherwise known as basal or resting metabolic rate


• About 30% in exercise and other physical activities


• The remaining 10% in eating food since the processing and digesting that's involved requires energy. This is also known as the thermic effect of food

The fastest ways to boost your metabolic rate

1. Exercise

By far the quickest way to boost your metabolic rate. The food you eat will be burned quicker when you exercise.

The top ten exercises are: Walking, running, hill climbing, cycling, step aerobics, swimming, squash, rowing, cross country skiing.

Doing exercise for 30 – 40 minutes per day can keep your metabolism working for several hours. A morning workout and evening workout would be ideal for burning the most fat and calories.

2. Weight training

You can incorporate weight training into your daily gym routine. Building up all your muscle groups will do wonders for your metabolism.

Very few people know that the more muscle you have the quicker your metabolism is going to work even in it’s resting state. This is due to the amount of energy needed to feed all your muscles.

3. Always eat your breakfast.

Always start your day with a good breakfast. It kick starts your metabolism into working and will keep it going for a few hours before your next meal. If you miss breakfast your metabolism will not start working until your next meal, which means it could be 12 -16 hours

4. Eat more often and less

It has been shown that the more times you eat, properly, throughout the day the more fat and calories will be burned. This is due to the fact that after every meal your metabolism starts working and slows down after an hour of eating. If you fire your metabolism up often you will burn off more calories and fat. So instead of having 3 big meals per day have 6-8 smaller meals throughout the day. This might sound strange but if you think about you will eating less but more and so you will not feel the need to snack on junk throughout the day.

Eat your biggest meals before 6pm and make your dinner your smallest meal of the day. After 6-8pm your body is starting to slow down as you are starting to rest more after work.

5. Eat more calories

Don’t skimp on the calories, the less calories you eat the less your metabolism will work. It needs fuel to keep it going and to power your body. There is a myth that the less calories you eat the more weight you will lose, this is true to an extent however this is only true for people who consume much much more than their calorie intake should be. For example people who are obese sometimes eat more than 4 times their recommended daily calorie intake, so of course if they cut down and are eating less calories their weight will go down. However for the average person they need to stick to eating, at least, their recommended daily calorie intake; 1900 for women and 2500 for men.

6. Eat more protein

Eat more foods like chicken or fish as your body uses more energy to digest foods like these than carbohydrates or fat.

7. Drink plenty of water

The process of burning fat and calories needs water to work effectively so the more water you drink the easier it will be that your metabolism will work to its optimum state.

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Burn Fat 4 Dummies - 4 facts about dieting your should know

Burn fat 4 Dummies - 4 Facts about dieting you should know

Fact 1

Did you know that more than 750 million people worldwide are overweight, and that more than 22 million children under 5 years are overweight as well?

THE TRUTH: Today's average American adult is 7 to 14 pounds heavier than one thirty years ago.

Fact 2

Our clients lost an average of 22 lbs the first month, and the average over one year is 13 lbs per month. It is recommended by most doctors all over the world.

THE TRUTH: Today, most diets promise unrealistic numbers like 10-15 lbs every 10 days. This is very unsafe. It is dangerous and you will mostly lose water weight and muscle weight. It will make your body go YO-YO dieting, when you diet you lose muscle-weight (Which is good) when you start eating normal then you will gain fat-weight (Which is bad)…

Fact 3

Science has shown that most people start dieting for the wrong reason, and soon to find out that they motivation goes away and stop dieting and gain even more weight after wrongly approaching it.



THE TRUTH: Most people that do start dieting start it off for the wrong reason and they soon find out that their motivation factor goes down and so does their dieting. The first step is to make sure you have targeted goals, you set an end date you want to reach that goal and the biggest motivation factor is to have a diet-partner.

Fact 4

The diet industry doesn’t care if you lose weight or not!



THE TRUTH: In Western cultures, we are bombarded by commercial after commercial promoting this healthy eating food, or this gym, or that celebrity’s new fitness video / diet program / recipe book/miracle weight loss program. The images are everywhere. Commercials, together with the press, extols the virtues of being so thin you look ill.



"Weight Loss Help" is at hand, bleats the diet industry, "Just buy our product" ... but does the diet industry have your best interests at heart?

The simple answer is a highly resounding NO, they do not.



The diet industry needs dieters to keep buying and consuming their products so they can make fat profits to pay their shareholders with. The real problem with the diet industry is that in order to make maximum profits they need to cut their costs down to a bare minimum. They do this by padding our food with food with fillers and cheap components.



Now, you may say, "But it's not sugar so it's healthier" or "It's FDA approved" or any other pre-programmed component. Let me tell you what aspartame is - it's a neuro-toxin, plain and simple. To make this even easier to understand - it kills your brain! It's dangerous!

5 Tips for losing weight with Burn Fat 4 Dummies

Tip #1:
Set a goal!

To lose weight you will want to know how much weight you want to lose. Have a target weight in mind and make sure it is exact and know how much you are losing.

Tip #2:
Bin the daily scales routine

Don’t jump on the scales every day, choose a day of the week and on that day step onto the scales in the morning and keep track of your weight.

Tip #3:
Track your progress

You will be more motivated if you track your weight loss. Set up a simple spreadsheet or write down your weight every week when you weigh yourself. This way you will stay motivated to keep losing weight and know your plan is working.

Tip #4:
Eat regularly

Skipping meals throughout the day simply does not work. A lot of dieters think by missing meals they will lose weight. The truth is your body needs fuel regularly, if it doesn’t get it your body thinks it has to store food in case of emergencies. When your body gets used to food coming regulalrly it will not need to store it for emergencies. This increases your metabolism and with an increased metabolism you will lose more weight.

Tip #5:
It’s all in the water

Did you know by drinking plenty of water every day your body will burn an extra 4500 calories per month. Drinking plenty of water, 2 litres per day, will increase your metabolism.