8 Tips To Fire Up Your Metabolism NOW!

Calories in, calories out. If you're looking to lose weight, that phrase might be haunting you in your sleep. Sometimes it seems like the only "sensible" way to drop pounds and get fit is to survive on a monotonous diet of rice cakes and ice cubes.

But dieters, rejoice - because there might just be a "magic pill" after all. One that acts as a fat-burning furnace, helping you burn calories even when you're resting. And that magic pill is your metabolism. But a fast metabolism doesn't have to be exclusive to elite athletes and genetically-gifted teens. It can be yours, starting today! Here are some tips on how to get it all "fired up."

1.   Eat Up!   One way to get your metabolism humming is to eat small meals and snacks frequently throughout the day. The concept is called "dietary thermogenesis" - the energy our bodies require to digest food. Digestion is a very energy-intensive process; it takes work to convert the food you eat into energy you can use. So if you want to boost your metabolism (and who doesn't?), the last thing you should do is go on a deprivation diet, because fasting lowers your metabolic rate, causing your body to go into self-preservation mode, clinging for its life to every bit of fat. I often tell people that "when you eat is as important as what you eat," but of course, the "what" aspect is important too - so we'll come back to that one!

2.   Muscle Up!   The rate of your metabolism is in direct proportion to the amount of lean muscle mass on your body, because muscle tissue is extremely active even when you're resting. Muscle grows and repairs after exercise, so if you do a strength training workout and then relax and watch TV, you're not just resting - you're burning calories! The best way to boost muscle mass? In addition to regular cardio workouts, strength train two or three times a week. The bonus: Lifting weights can also decelerate the aging process and increase bone mass (especially important for women because of our increased risk of osteoporosis). Want a free 90-second strength training sample? Click here!

3.   Drink Up!   Metabolism slows down when you're dehydrated, and one of the best vehicles for transporting fat is water. If the water in your blood drops below normal levels, it starts pulling water from your muscles, and you'll likely mistake thirst for hunger. But there are great sources for water beyond simply, well . . . water. You can get structured water from fruits and vegetables that are filled with the nutrients and vitamins your body needs to work efficiently and support its metabolism.

4.   Chill Out!   Studies on people who live in so-called "Blue Zones" - places where many are living long, lean lives past the age of 100 - show a clear common denominator: a low-stress life. Stress wreaks havoc on the body, and no matter the source (traffic, a screaming toddler, a deadline at the office), the result is the same: Muscles begin to break down and fat begins to accumulate. So if stress is becoming an issue for you, the deep breathing and relaxation provided by yoga and meditation (like in my Body Boomers Workout) might be just what the doctor ordered. Do it for your health, your sanity . . . and your waistline.

5.   Sweat It Out!   If you have access to a sauna, I encourage you to try it out. While it is certainly not a substitute for exercise, the sweating that results from the sauna's heat can eliminate toxins (which slow down the body's metabolism) and help you burn around 500 calories in 30 minutes. It won't do much for your fitness level, but it can speed up your metabolism and help you get more restful sleep at night (see #7).

6.   Talk It Over!   A recent Australian study showed that older people with few friends are 22% more likely to die than people in the same age group with large circles of friends. And another study showed that people whose friends gain weight are 60% more likely to do the same. So the message is clear: When it comes to friendships, the benefits go way beyond the social and emotional; friends can be good (or bad) for our health! The key is maintaining relationships with people who have similar goals and will provide a stable support system for you to meet your own. If you're looking for a workout buddy, many networking sites help you connect with others, trade fitness and eating tips, and even log your workouts in a "virtual gym."

7.   Get Your Z's!   When it comes to appearance, fitness, and general health, sleep can be powerful medicine. It's directly linked to our metabolisms and ability to maintain balanced hormones. For example, the digestive hormones that control hunger and appetite are ghrelin (the one that tells you when it's time to eat) and leptin (the one that tells you when it's time to stop). When you don't get enough sleep, your ghrelin and leptin levels can become imbalanced. (Studies show that when people get only 4 hours of sleep twice a week, their leptin drops 20 percent and their ghrelin increases about the same amount!) Sleep loss essentially disconnects your brain from your stomach, leading to "mindless eating," especially with sweets, salty snacks, and starchy foods.

8.   Get Your D's!   You may have noticed that I've become a big fan and advocate of Vitamin D. Not only can it help protect us from certain types of cancer, but it can help us build strong bones and muscles and even fight off depression. And one recent study on teens with low levels of D showed that they were four times more likely to have metabolic syndrome, characterized by high blood pressure, high blood sugar, bigger waistlines and high cholesterol. The good news is that our most reliable source of D is found in Mother Nature: sunshine! Doctors recommend getting about 15 minutes of sunlight a few times a week. But because so many of us apply sunblock religiously before ever stepping outside, we never reap the benefits. Experts suggest keeping sunblock on your face, but don't be afraid to expose your arms and legs during the day for 10 or 15 minutes a few times a week. And it's always a good idea to supplement, like with these delicious "Vitamin D Sunny Gummies" from Rainbow Light!