If you want permanent fat loss, you have to continually boost your metabolism.... metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
Here are my top 5 metabolism boosters:
1. Do not skip meals (eat 4 to 6 small meals a day). Eating regularly keeps your metabolism humming during the day. Starving yourself or severely cutting your calories will only slow your metabolism.
2. Regular exercise (cardio 3-4 days a week/weight training 3 days a week). Building muscle mass will speed up your metabolism because your body has to work harder to maintain muscle.
The more intense the exercise, the more calories you will burn during and after your workout. So, high intensity interval cardio and circuit weight training will give you more fat burn and calorie burn. Breaking up your workouts also works well to speed up metabolism (i.e., two 20 minute workouts instead of one 40 minute workout).
3. Eat protein with your meals. Your body has to work harder to digest protein. This burns more calories and also helps you eat less during the day. Protein is also critical to repair and build muscle after a tough strength workout.
4. Eat good carbs like fresh fruits and veggies. Again, your body has to work harder to digest these foods and you feel fuller for a longer period of time.
Eating fresh fruits can help you cut out the excess sugar in your diet in the form of high-fructose corn syrup (HFCS).
Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.