Get a boost

Here are 10 ways to boost your metabolism... from AOL:

If you want to lose weight, you've got to do more than just cut calories, you need to overhaul that metabolism, which is easier than you think, says Wendy Chant, author of "Crack the Fat-Loss Code." Here, Chant reveals her top 10 strategies for revamping that metabolism. Follow these rules, and you may never have to diet again.

1. Pig out every 18 days

Your body gets used to the way you eat, which means if you're eating the same amount of calories at every mini-meal every day, you'll hit a diet plateau. That's why Chant suggests overeating every 18 days, especially if your metabolism is super sluggish. On that day, go crazy and eat whatever you want. "If you think of your body as a fireplace, the more logs you add, or food in this case, the hotter and faster the fire will burn," she says, adding that her clients love this strategy during the holidays.

2. Vary your environment

People who live in warmer climates tend to have a slower metabolism than those who reside in colder regions. But don't think you have to relocate to stoke that metabolism. Instead, switch between hot and cold temperatures several times a day. For instance, if you live in the South, escape the air conditioning and sit outside in the warmth for a few minutes. Reverse that if you live in the North.

3. Eat every two to three hours

Whenever you eat, your core body temperature rises, which makes you burn calories. In a day's time, these small metabolism-revving spikes burn as many calories as a 30-minute workout, Chant says, citing a study from the University of Western Australia. So rather than eating three big meals a day, eat mini meals every two to three hours, keeping portions in check.

4. Break free from stress

Whenever you're stressed, your body releases a hormone called cortisol, which slows metabolism and increases belly fat, upping your risk for heart disease, diabetes and other conditions. You know the solution: Dump that stress. Chant suggests doing deep breathing several times a day. Breathe in deeply and slowly for five counts and then exhale for five counts. Do this for a minute and repeat several times a day.

5. Get the wiggles every hour

You know you need to exercise more, but just moving more throughout the day can prevent metabolism slow-downs and keep blood sugar stable, preventing weight gain. Any activity counts here: Walk to your colleague's office, stand to organize files, take the long way to the restroom, or rapidly tap your feet on the floor for 30 seconds.

6. Up your fat intake

Don't freak when you hear the word fat. Chant's talking about healthy fats like omega 3 fatty acids in tuna, salmon and flaxseeds and monounsaturated fatty acids in olive oil, nuts and nut butters, all of which boost metabolism. After eating a meal with one serving of these healthy fats, your metabolism stays elevated for the next five hours. Chant also recommends ditching skim dairy and fat-free dressings in favor of low-fat or full-fat dairy and dressings.

7. Spice up your meals

Spices like cinnamon, nutmeg, clove and cayenne can increase your metabolism by as much as 78 percent. As little as half a teaspoon is all you need.

8. Pump up the protein

Because protein burns hotter than carbohydrates and fat, your body has to work harder to digest it. How hard? When you eat protein, your body burns five times as many calories as when you eat carbohydrates and fat. In the end, protein increases your metabolic rate by 36 percent. Choose protein you can chew like lean red meat, chicken, turkey and eggs, eating one gram of protein for every pound of lean mass you weigh.

9. Can artificial sweeteners

Artificial sweeteners in diet sodas and diet foods don't raise core body temperature to boost metabolism as other foods do, according to research from Purdue University. "When you eat them, you actually lower your metabolism which sabotages your weight loss goals," Chant says. To test this theory, she asked eight avid diet soda drinkers to go cold turkey on their soda habit. Without any other change, they each lost five pounds in a month.

10. Pop a daily multivitamin

Multivitamins contain nutrients like vitamin B12 and magnesium that help keep metabolism-regulating organs like the adrenals and thyroid in working order. Unfortunately, because of stress and high caffeine consumption, the adrenals begin to shut down and metabolism slows. A multivitamin should help correct this.

Thanks Kyle for great information. Sort of like the Curves plan. You eat until you hit a plateau then you eat a lot for a day or two so the metabolism doesn't know exactly what is happening, then you go back to good eating and you are supposed to lose weight. You keep doing this until your metabolism builds up and works more efficiently.

I have read it takes you body much more work to process the protein than the carbs and have read you should have protein at each meal, plus a little with each snack.

Great information all around. Hope everyone is having a good break and will see you all on the 5th of January. Let's hope we are all lighter!

Jean D.