Most of us think of our metabolism as the enemy. It gets increasingly stubborn as we get older, sabotaging your efforts to lose weight. But that doesn't have to be.

While you can't trade in your body's calorie-burning furnace for a faster
model, you can do the next best thing: Kick the one you have into higher gear.
Scientists now know there are ways to make your metabolism work harder for you.

First, though, you must understand three essential facts about what makes your body tick:

1. Eating cranks up the metablism: In fact, processing the nutrients you consume accounts for ten percent of the total calories you burn in a day.
   

2. Aerobic activities such as walking and cycling boost fat burning -not only while you work out but also for up to an hour after you stop. You don't even have to "exercise" to burn calories. Any kind of movement, from climbing stairs to taking out the garbage, will do.
   

3. Muscle cells consume many more calories than fat cells do. A pound of muscle tissue uses 35 to 45 calories a day, while a pound of fat tissue uses only about two. That means the more muscles you have, the more calories you will burn every minute of the day, whether you're power walking or simply watching TV.
   

Here are 12 ways to make these facts work for you.

1 Bring on breakfast. Get your metabolism going early with a morning meal, says endocrinologist C. Wayne Callaway.

2 Put some muscle into your stroll. To burn about three extra calories a minute, hold one-pound weights and pump your arms as you walk.

3 Adopt a dog. It's cheaper than hiring a personal trainer. When Spot wants to go out, you can't argue. A solid 15-minute walk burns about 60 calories.

4 Nosh around the clock. Having smaller, more frequent meals may be less fattening than eating two or three large ones, as long as you carefully monitor your total daily calorie intake. An added bonus: this will help keep your energy level steady throughout the day.

5 Cut back on fat. Your body will burn fewer calories processing fat than it will processing carbohydrates.

6 Stand and deliver the gossip. If you stand while you chew the fat on the phone, you'll burn a few extra calories a minute.

7 Leave your desk. Find reasons to fire up your metabolism during the workday. Use a bathroom on another floor. Pick up lunch instead of ordering in. Walk over to a co-worker's desk rather than calling on the phone.

8 Get up and dance. Rocking to the music - any music that gets you moving - burns about the same amount of calories as most aerobic exercises do.

9 Plant some flowers. If you don't consider gardening a legitimate fitness activity, think again. In just 40 minutes of digging, weeding, raking and the like, you burn 200 calories.

10 Tear up those starvation diets.The body responds to the threat of significant calorie deprivation by slowing metobolism to conserve fuel. To lose weight and try to keep metabolism on an even keel, the average man should avoid dipping below 1,600 to 2,000 calories a day, and the average woman, below 1,200 to 1,600 a day, advises dietitian Kathleen Zelman. More active people should stick to the higher end of that range.

11 Sit, don't lounge. You burn about five percent more calories if you read or watch TV in an upright rather than a reclining position.

12 Got five minutes to kill? Do chair push-ups Stand behind a sturdy chair, placing your hands on the back of it shoulder width apart. Slowly lower your chest to your hands, then press yourself back up. (Make sure the chair won't slide out from under you.)

More on Dieting click here
Why you should not go on severe low-calorie diets click here

Check your fat grams at this Healthy Weight Food Pyramid. click here
If you are a vegetarian or vegan check on the portion size food pyramidclick here

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THE TOP 10 FOODS that FIGHT FAT
Drop pounds effortlessly and deliciously--simply by eating these weight loss catalysts!

1. SWEET POTATOES
How they help you lose: Their high-fiber and complex-carbohydrate content helps regulate blood sugar levels and satisfy the appetite. Bonus: They're loaded with cancer-fighting Vitamin A.
Easy prep: Bake at 350F for 45 to 50 minutes; or wrap in foil and grill for 45 minutes; or pierce and microwave on high for 6 to 8 minutes until tender.

2. LEAFY GREENS (Escarole, Broccoli, Raab, Spinach, Kale)
How they help you lose: They fill you up with fiber and not many calories. And the fuller you are, the less room for higher-calorie foods. They are also a great source of vitamins and minerals. Easy prep: Wash and trim greens. Shake off excess water and place in a large pot. Cook over medium heat until tender. Add a few tablespoons of broth for more moisture and flavor if desired.

3. LEAN PROTEINS: Skinless, Boneless Chicken Breasts, Fish, Pork Tenderloin, Turkey Breast, Egg Whites
How they help you lose:Some people feel more satisfied after a meal that includes small amounts of high-protein foods. Bonus: An egg-white omelette gives you a quick, easy, and delicious protein hit to start your day.
Easy prep: For meat and fish: Brush with a spice rub or marinade. Grill or broil until cooked through.

4. FRUITS (Apples, Grapes, Berries)
How they help you lose: Sweet and easy to eat, fruits fill the void between meals. Apples are a great source of insoluble fiber (which helps prevent constipation, and pectin (a fiber component that fights cholesterol). Grapes contain resveratrol, which may block or inhibit the action of certain cancer-causing compounds in the body. Berries are very low in calories and full of fiber, vitamin C and folate.
Easy prep: Take one of the superflavorful new apple varieties (Fuji, Gala, PinkLady, and Braeburn, to name a few) with you to fend off snack attacks. Freeze grapes to create sweet, bonbonlike, icy treats. Combine sliced strawberries and raspberries, and sprinkle with a bit of sugar and orange juice.

Important note: Most of the foods we recommend are high in fiber and require that you drink at least 8 cups of water a day. The payoff? Drinking water also helps you lose weight!

5. TROPICAL FRUITS (Mangoes, Papaypa, Kiwi, Pineapple)
How they help you: They supply a rich, buttery, sweet flavor with no fat. And they're a satisfying substitute for refined desserts such as: cakes and cookies, and a nice way to break out of the same old fruit rut.
Bonus: They're loaded with fiber, vitamins, minerals, and phytochemicals.
Easy prep: Choose ripe fruit and chill. Keep a good supply on hand for easy access. Cut up and toss together for a tropical fruit salad.

6. FINGER VEGETABLES (Jicama Sticks, Baby Carrots, Fennel Sticks, Red Bell Pepper Strips)
How they help you lose: These veggies provide the crunchy sensation we miss when we cut down snacking on higher-calorie items. They're loaded with fiber, vitamins, and minerals.
Easy prep: Toss baby carrots with other cut-up vegetables and keep on ice in a visible place as a reminder to snack healthfully.

7. WHOLE GRAINS (Brown rice, Barley, Bulgur)
How they help you lose: Their chewy texture helps slow down your eating while filling you up with fiber. The nutty flavor helps satisfy your tastebuds.
Easy prep: Cook a large amount of rice and keep it in portion-size containers for quick meals. Quick-cooking barley takes only minutes and is excellent in soups and salads. To turn the easily prepared bulgur into the filling Middle Eastern staple tabbouleh, just add lemon juice, olive oil, parsley and salt.

8. OATMEAL
How they help you lose: The comibnation of both soluble and insoluble fiber makes oatmeal unbeatable as a way to start your day and protect you from the blood sugar dips that can lead to poor food choices.
Easy prep: Old-fashioned oatmeal takes only a few minutes to prepare. While the oats are cooking, stir in raisins or dried cherries, and cinnamon. Add a little calcium by adding skim milk.

9. WHOLE WHEAT BREADS
How they help you lose: Once again, you feel full due to the high fiber content. The hearty texture that whole wheat bread provides makes it a satisfying part of a meal or snack.
Buying tip: Don't be fooled if the label reads "wheat bread." Whole wheat flour must be first on the ingredients list. Look for at least 3g of fiber per serving.

10. BEANS AND LEGUMES
How they help you lose: A fabulous source of fiber and protein, beans are an excellent main-dish substitute for higher-fat animal proteins.
Easy prep: Buy canned beans, rinse, and drain. Use as a filling for burritos, puree for dips and spreads, or combine several varieties for a stew.

Source: R/D

LOSE WEIGHT and feel great!

Healthy Fats a n d more on body fat