Now that we’ve been given a crash course in metabolism, how can we give our metabolism a boost? There are definitely sure -ire ways to speed up your metabolism—even if you’ve passed the 30 year mark. Below, is a comprehensive list of ways to increase your metabolic rate:

1. Eat food…FREQUENTLY! It is recommended that we eat at least five-six meals per day in order to keep our bodies burning calories. What a concept. In order to lose weight, you have to eat more—sounds great to me! Now, before I encourage someone to do the wrong thing…five to six SMALL, yet HEALTHY meals are recommended. This means a well-balanced diet full of a variety of different food groups. An example of a small meal may include a sliced apple with two tablespoons of peanut butter OR a cup of whole grain cereal, one cup of skim milk and one sliced banana.

2. Don’t be afraid to build muscle. Some people are absolutely frightened by the idea of resistance training. Women fear that they are going to look like a male bodybuilder if they even lift one pound. The truth of the matter is that weight training is a necessity to losing weight and increasing metabolism. One pound of muscle burns more calories compared to one pound of fat. That means that a muscular 220 pound person is going to burn more calories than a sedentary 220 pounder that has a higher body fat percentage.  There are different types of resistance training and it only matters that you choose the one that best fits your personal weight loss goals. They include, but are certainly not limited to: exer-tubes, rubber bands, hand weights, interval training, free weights, and machine weights.

3. Breakfast: Never leave home without it. Never, ever skip breakfast. It is the MOST important meal of the day.  Breakfast will get your body moving and ultimately increase metabolic function over an extended period of time.

4. Spice up your life! Eat spicy food such as jalapeños and cayenne peppers because they release adrenaline, which in turn increases metabolic rate.

5. Aerobic Exercise…Just do it! It is imperative that you exercise at least three days per week (with the recommended 30 minutes per day). Swimming, hiking, walking, jogging, dancing, or jamming to the ShapelyGirl Let’s Get Moving! DVD.  All of these are adequate exercises.