1. Keep daily calories above 1,200.
It sounds counterintuitive, but eating fewer than 1,200 calories a day can actually slow weight loss, says Keri Gans, RD, a nutrition consultant in New York City and author of The Small Change Diet. "When you eat much less than your body needs, it may go into starvation mode and store fat."
High-fiber carbohydrates (100% whole grains, fruits and veggies), lean protein (fish, skinless poultry and sirloin) and healthy fats (nuts, seeds, avocado and olive oil).2. Pump iron.
Your body maintains muscle through protein synthesis, an intense calorie-burning proces.
"If you diet without lifting, about 25% of your weight loss will come from muscle tissue. That suppresses metabolism because you miss the additional calories that having muscle burns."3. Keep moving.
Staying in motion throughout the day, including run-of-the-mill fidgeting, speeds metabolism substantially, according to studies. "People who engage in non-exercise activity thermogenesis, a fancy term for any daily physical activity, gain less weight than those who sit still."4. Eat Seaweed.
While green tea's fat-burning effect is well-known, you may not realize that another emerald-hued plant works similarly. Fucoxanthin, which gives seaweed its green-brown color, has been shown to have an anti-obesity effect in animal studies. See if your doctor recommends fucoxanthin in supplement form. "Patients with a low metabolic rate who cannot tolerate medications can use fucoxanthin in combination with green tea."5. Dress salads with vinaigrette.
Vinegar's acetic acid flips on genes that stimulate fat burning.6. Go fish.
Omega-3 fatty acids, the polyunsaturated fats (PUFAs) found in fish oil, do wonders for your metabolism. "Fish oil cranks up fat burning by increasing thyroid hormones' efficiency within your liver cells."7. Change up your caloric intake.
If you consistently consume the same amount of calories, your body may adapt by decreasing its metabolic rate, says Dr. Cederquist. Try a low-fat diet for four weeks followed by two weeks of slightly more protein, fat and carbs.8. Get more dairy.
Nicotinamide riboside (NR) in milk and all other dairy burns fat. "Having more NR around enables mitochondria, the energy-producing units in cells, to more efficiently metabolize fat into energy."9. Eat more watermelon.
Arginine, an amino acid in this summertime favorite, not only burns fat but also prevents fat storage.10. Opt for organic.
Chemical food preservatives known as obesogens may have contributed to the rise in obesity rates in recent years, studies suggest. Research has yet to reveal exactly how they work, but scientists believe obesogens affect appetite or metabolism or cause cells to change into fat cells. So eat organic whenever possible, making special effort to avoid the "dirty dozen," the fruits and vegetables believed to have the most pesticides. "full article