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How to Lose Belly Fat When You Supercharge Your Metabolism

Updated on March 19, 2011

Burn more calories 24/7 when you use the plan to supercharge your metabolism.

Turn up the burn and get those six pack abs!

There’s nothing mysterious or complicated about metabolism. It’s simply the amount of energy (aka calories) that our body needs every day. About 70% of these calories are used for basic functions, like breathing and circulating the blood. Another 20% is used as fuel for physical activity, which includes working out, fidgeting, walking and even holding our bodies upright. The remaining 10% is used to digest the food we eat. The problems begin when we consume more calories than our body needs to do these things. That’s when our weight begins to creep up.

Supercharge Your Metabolism

Get Your Metabolism in High Gear
Get Your Metabolism in High Gear

The speed of your metabolism is partly due to genetics. Genes contribute to the number of appetite-control hormones we have. Some people are genetically programmed to be active; they’re naturally restless and use more energy. Those are the lucky ones with a high-metabolism.

Gender also plays a role. Men generally have a metabolism about 10 to 15 percent higher than women; mainly because they have more muscle mass, which means they burn more calories. As unfair as it seems, women’s bodies are designed to hold on to body fat. Muscle naturally burns more calories than fat, so men will tend to have a higher metabolism.

The good news is you can speed up your metabolism despite genetics and gender. Here are 10 simple secrets to boosting your metabolism big-time. These weight loss tips will keep your metabolism burning at its peak for ultimate fat loss.

1.  Exercise more often –

Exercise is the number one way to keep your metabolism cranking. Exercise creates lean muscle, and the more lean muscle you have, the more calories you burn all day. That’s because muscle burns calories even while you’re at rest. With sufficient exercise, you can prevent the natural metabolic slow-down that begins to occur as you age. This natural slow-down can start as early as your late twenties!

2.  Bump up the cardio –

Aerobic intervals will help you maximize your metabolic rate and double the number of calories you burn during a workout. Interval training keeps your metabolic rate burning higher than a steady-paced routine for up to an hour after you’ve finished your workout. The ideal interval routine for boosting metabolism is to go hard for a couple of minutes, then slow to an easier pace for a minute or two, keep alternating between the two intensities throughout your workout.

3.  Use your muscles –

Many women avoid the weight machines because they worry about bulking up and building muscles, or they avoid working their arms altogether and stick with working only their legs. A compete strength training routine will turbocharge your calorie burning potential. Choose a weight lifting routine that targets your core, arms, legs, chest and shoulders. Working numerous muscles will help your body burn more calories.

4.  Don’t skip meals –

The simple act of eating actual kicks your metabolism into gear. The more often you eat, the more you rev up your metabolism. Conversely, skipping a meal or going too long between meals can bring your metabolism down to a crawl. Your body sees the long gap between meals as a threat and goes into starvation mode; your system slows down to conserve energy. Three healthy meals and two snacks will keep your metabolism humming along and burning calories. Just be sure to choose your food wisely.

5.  Fill up on smart food –

Start each meal and snack with a protein. Not only does protein help your body build lean muscle, it also takes more calories to digest. Low-fat yogurt at breakfast, chicken added to your lunch-time salad and salmon for dinner, all make excellent choices. Try a few protein-rich walnuts for a between meal snack. They contain omega-3 fatty acids

Increase the foods you eat that slowly release sugar needed for energy; high-fiber fruits and vegetables, and whole-grain pastas and breads. Eating a food high in fiber three hours before your workout will also help you burn extra fat.

Sipping coffee can also help. Caffeine stimulates the production of adrenaline, which can speed up your metabolism. Research has shown that caffeine can significantly speed up your metabolic burn. Limit your caffeine intake to just two cups, ironically, too much caffeine can overtax your system resulting in fatigue.

6.  Eat breakfast –

Eating breakfast will signal your metabolism to switch on after a night of rest. That’s because your level of cortisol, a stress hormone, is at its highest just before you get up in the morning. Cortisol also helps you use calories to build muscle. When you eat in the morning, your body is at its peak to turn those calories into muscle – this is the only time of the day when this happens. Take advantage of this natural fat burning process.

7.  Get up off your butt –

Sitting too much slows your metabolism, even if you exercise regularly. Many of us sit in front of a computer all day, an easy way to keep your metabolism from slowing is to get up regularly to stretch and walk around. Scientists call this NEAT, or nonexercise activity thermogenesis, and it can boost your metabolism helping you to burn more calories and lose weight. Take advantage of every opportunity to walk and climb stairs, it can make a big difference.

8.  Go to bed –

When you deprive yourself of sleep you body responds by producing more cortisol which in turn triggers your appetite. At the same time, the lack of sleep has thrown your hunger hormones leptin and ghrelin out of whack making you more likely to overeat.

9.  Schedule an evening workout –

By doing a 20 to 30 minute moderate intensity cardio routine in the evening you can help keep your metabolism running smoothly all night. If you exercise at least two and a half hours before going to bed, the activity shouldn’t keep you awake.

10.  Check your medications –

Some medications like birth control pills, or antidepressants, can cause a significant drop in your metabolic rate. These drugs often slow metabolism because they affect the thyroid gland which regulates how our body uses energy, or calories. If you’ve recently started taking a new medication and notice you’re putting on weight, talk to your doctor to see if there are any alternatives that would be less likely to cause you to gain weight.


Submit a Comment

  • Lamme profile imageAUTHOR


    7 years ago

    hi MonaVieAileen, I know what you mean about sitting in front of the computer. It can easily cause weight gain and I need to always remind myself to get up, stretch and do some exercises. I keep a rebounder in the same room, so I jump on and do a little bounding to get myself charged up again. :)

  • MonaVieAileen profile image


    7 years ago from New York

    Great information. I love it, I feel motivated to get in shape again. I am infront of a computer a lot and I do feel tired and listless most of the time. Really dislike feeling that way. Thanks for this hub.

  • Lamme profile imageAUTHOR


    8 years ago

    Wow, congratulations vocalcoach! I'm so glad to hear you found some inspiration here. Thanks for your great comments!

  • vocalcoach profile image

    Audrey Hunt 

    8 years ago from Idyllwild Ca.

    Wonderful and sensible tips which most of America should read. Have always been nutritious conscious and am a vegan. However, I can't say the same about exercise. I know I need it. Been avoiding working out, but your hub motivated me today, so I started. Yeaaaaaaaah! Thank you.

    Live to Love...

  • Lamme profile imageAUTHOR


    8 years ago

    Thanks billtheraider, you are right, it really is not all that complicated. I think many people are still searching for a way to make it quick and easy, that just doesn't exist.

  • billtheraider profile image


    8 years ago

    its so simple why do people pay a fortune for diet books just follow this guied

  • Lamme profile imageAUTHOR


    8 years ago

    dawnM, thanks for stopping in and commenting. Yes, give the evening workout a try, keep the metabolism cranking.

  • dawnM profile image

    Dawn Michael 

    8 years ago from THOUSAND OAKS

    great advice and yes I agree with all of those tips, I never did rry the work out at night though, have to give that one a shot!

  • Lamme profile imageAUTHOR


    8 years ago

    Hi Lita, thanks for stopping in. I'm glad you found this useful!

  • Lita C. Malicdem profile image

    Lita C. Malicdem 

    8 years ago from Philippines

    Simplified great tips on perking up metabolism. As a diabetic I have metabolism problem and your tips are just the right answers to my daily haggling with what to do and what to eat. To eat with moderation, to have sufficient exercise are my daily health guide that I find here. Thank you.

  • Lamme profile imageAUTHOR


    8 years ago

    Hi Shawn, Thanks for the comments. There are so many things we should be doing ... it's not always easy. Thanks for stopping in.

  • Shawn Scarborough profile image

    Shawn Scarborough 

    8 years ago from The Lone Star State

    This is some great advice, thanks for this hub. I know I need to improve on all ten things you listed.

  • Lamme profile imageAUTHOR


    8 years ago

    akirchner, it took me a long time to accept it too. It seems like skipping meals would be a good idea, but it backfires. Thanks for reading!

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    All super good points! Especially about not skipping meals. I can't believe how many people (my husband included) who think that if you skip meals you lose weight and burn calories. It took a nutritionist to convince him he might be wrong! Anyhow - great info!

  • Lamme profile imageAUTHOR


    8 years ago

    Thanks for stopping in bayoulady, I always appreciate your comments!

  • Lamme profile imageAUTHOR


    8 years ago

    Hi fucsia, thanks for stopping in and commenting. It's always great to have drop in :)

  • Lamme profile imageAUTHOR


    8 years ago

    Good for you GmaGoldie, that fast food is a tough one. Try to avoid it as much as you can :)

  • Lamme profile imageAUTHOR


    8 years ago

    specialk I know it's hard to find time for exercise. I always feel so stressed and busy, but I know it's important to make it a priority. Thanks for commenting.

  • Lamme profile imageAUTHOR


    8 years ago

    Hi breakfast pop, the treadmill is always a great way to burn it off. Thanks for reading.

  • Lamme profile imageAUTHOR


    8 years ago

    LOL JBeadle, I hope you enjoyed the sub :) Now you might need to go get that frisbee game going.

  • bayoulady profile image


    8 years ago from Northern Louisiana,USA

    Well written and chock full of good advice!

  • fucsia profile image


    8 years ago

    good hub.... and I can say is all true!

  • GmaGoldie profile image

    Kelly Kline Burnett 

    8 years ago from Madison, Wisconsin

    I like your term "smart" food. I use first class foods. I am fighting the fast food habit. Wonderful Hub!

  • Specialk3749 profile image

    Karen Metz 

    8 years ago from Michigan

    I really need more exercise! Thanks for the encouragement!

  • breakfastpop profile image


    8 years ago

    Terrific advice. I'm inspired and as soon as I finish on hubpages I'm off the the treadmill.

  • JBeadle profile image

    J Beadle 

    8 years ago from Midwest

    Great advice. Now I feel guilty though that I skipped playing ultimate frisbee and instead went to Subway to get a non-Jarod sub.


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