1. Increase Protein.
You need it to build strong muscles – the metabolic powerhouses in your body. Yes, every pound of muscle zaps six calories a day just doing nothing, while a pound of fat burns a measly two. A 2012 review from the Netherlands found that eating a healthy amount of protein helps you drop pounds and keep them off. What’s “a healthy amount”? The study authors suggest 1.2 grams of protein for each kilogram you weigh. So our 158-pound (72-kilogram) woman might eat 86 grams of protein a day – that’s one egg at breakfast (6 grams), a tuna salad sandwich at lunch (16 grams), 4 ounces of fat-free cottage cheese for a snack (12 grams), and a 6-ounce chicken breast at dinner (52 grams).
2. Pile on Spicy Extras
Chili peppers, ginger, and turmeric have all been discovered to have a beneficial, albeit small, effect on metabolism. Use them often-beyond the boost, “You’ll be getting phytonutrients, and they make meals more flavorful.”
3. Stop sitting around.
If you make phone calls for one hour at your desk, you’ll burn 15 calories, but if you do it while standing up and pacing, you’ll burn 100 calories. It’s called NEAT – Non-Exercise Activity Thermogenesis – and ongoing research at the Mayo Clinic has found that we can burn up to an additional 800 calories a day simply by getting off our keisters and moving around more. Not only does NEAT help drop pounds, but it also may have a greater impact on longevity than standard exercise.