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Health & Fitness

5 Secrets for Firing Up Your Metabolism

Do you know anyone who pigs out on fast food and pizza all the time, but remains rail-thin? When asked for their secret, they are sure to tell us, “I just have a fast metabolism.” It’s enviable, isn’t it? Some people are naturally born with fast metabolisms, but there are also ways to trick the body into burning more calories all day long. Here’s how!

1. Eat more protein. Protein is the building block of muscle. The more lean muscle mass you have, the more calories you burn just doing everyday tasks.

2. De-stress. The hormone Cortisol interferes with your metabolism and causes you to store more fat – notably belly fat. Some find that a great way to relax and unwind is by participating in yoga and tai chi. But first and foremost, you’ll want to make sure you’re getting at least 7-8 hours of sleep each night to keep your hormones (and appetite) in check.

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3. Add Cardio. A high-intensity cardio workout can increase your metabolic rate by 37 percent for up to 14 hours after you work out. So you’re not just burning calories as you exercise, but at rest too. If your workout is particular rigorous, you can burn up to 200 more calories hours after you’ve left the gym.

4. Add resistance training. Lifting weights helps you build more muscle, which will keep your metabolism high. At the bare MINIMUM, two or three times a week, you should add 15 to 30 minutes of strength training onto your workout. For those just looking to up their metabolism (and stay healthy), this is as simple as doing a few circuits of squats, planks, lunges and push-up, or any combination of exercises that use multiple muscle groups. Aim for 12-20 reps for each set of each exercise. If you are new to training, unsure of where or how to start, or just want to get the most out of the exercises you do, I highly recommend consulting with a personal trainer.

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5. Eat more fiber. Eating fiber helps stabilize your blood sugar levels and keeps your metabolism up to speed. The antioxidants in fruit and vegetables can also benefit your body. Ideally, you should take in 25 to 30 grams of fiber each day. Some of your best foods include nuts (walnuts, pecans), seeds (sunflower), berries, and fibrous vegetables (kale, broccoli, spinach). Even dark chocolate has a fiber benefit...but don't overdo it!

That's it for this week. I'll be back next week for more exclusive workout tips.
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