How to Make Your Body Burn More Calories

You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.

This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.

You burn calories to provide energy for three main functions:

Basal Metabolic Rate (BMR)

This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.

Burning Calories for Activity

This is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.

Dietary Thermogenesis

The ‘thermogenic effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.

How to Speed Up Your Rate of Burning Calories

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:

Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.

Move More

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning calories:

• Tap your feet
• Swing your legs
• Drum your fingers
• Stand up and stretch
• Move your head from side to side
• Change position
• Wriggle and fidget
• Pace up and down
• Don’t use the internal phone – go in person
• Use the upstairs loo
• Park in the furthest corner of the car park
• Stand up when you’re on the phone
• Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.

Eat Spicy Food

There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.

Drinks containing caffeine also stimulate the metabolism, as does green tea.

Aerobic Exercise

As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging, cycling or swimming, 3-4 times a week.

Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Take Our Free Trial

... to find out how many calories you are burning each day, and how many you are eating. It takes just 2 minutes to get instant access to all our great tools:

• Daily Calorie Allowance - tailored to you;
• Interactive Goal Setting tool - set a goal that works for you;
• Online Food and Exercise Diary - the easy way to count calories;
• Calorie and Nutrition Database - quickly find how many calories are in the foods and drinks you consume;
• and Exercise Database - see how many extra calories you burn doing the activities you enjoy.

Genuinely free for 24 hours — no credit card details required.

http://www.weightlossresources.co.uk/calories/burning_calories/burn_more_calories.htm

My 12-week weight loss journey

Stephanie Higgins tells how she lost 9.2kg (1.4st) on the NHS weight loss plan without ever going hungry.

From calorie-counting to snacking, Stephanie reveals how she did it and how the plan has helped her develop healthier habits in 12 weeks.

How did you hear about the plan?

I’d been going to the gym for about five months but I hadn’t lost any weight. I was actually putting on weight. I thought my diet might be the problem. I looked up online how many calories I should be eating a day to lose weight and I found the NHS 12-week weight loss plan.

Why did you want to lose weight?

I knew I wasn't a healthy weight. Fashionable clothes just looked wrong on me, even if they fitted correctly. I was having to buy bigger size clothes far too often. I’ve been a size 10-12 all my life but the weight’s been creeping up over the last five years. My last few jobs have been deskbound and my activity levels have gone down.

One day, I just realised how big I’d got and I decided I wanted to get back to my ideal weight. I’ve got a five-week holiday of a lifetime to the US planned this summer. My boyfriend and I will be doing a road trip through California on a Harley Davidson and finish up in Hawaii. It's given me plenty of motivation.

'Seeing the weight come off and fitting into smaller clothes was perhaps the best motivator.'

Stephanie

How much did you lose?

During the course of the 12 weeks, I lost 9.2kg (20lbs). I started out at 80.5kg (177.6lbs) with a body mass index (BMI) of almost 30. By the end of the 12 weeks, I was 71.3kg (157.4lbs) and my BMI had dropped to 25.6, which is nearly in the healthy weight range.

Ideally, I'd like to get to 60kg (133lbs). That was my weight about five years ago and the weight I feel comfortable with. I've been at or around this weight for most of my adult life. I'm probably not going to get there before I go away on holiday but I'd like to lose another stone (6.3kg) before then.

How did you find calorie counting?

It gets easier as you go. I used a couple of calorie-counting websites [Calorie Count and Weight Loss Resources]. At first, I was looking up everything but as time went on, I became familiar with the calories in certain foods, such as fruit, which were my main snacks. I wrote down every calorie I had during the day in a notepad. In the evening, I’d tot up my calories and update thefood and exercise chart. It doesn’t take long and I found it really helpful for keeping track of your calories.

Did you find the weight loss forum helpful?

Yes! I found the online forum to be a place for support and guidance from others doing the same thing. People on the forum seem genuinely interested in what you’re saying as you are all in the same boat. Now it feels great to be able to share my experience of losing weight with others on the forum who are just starting out.

What exercise did you do?

I was going to the gym about three times a week, for a 30 to 45 minute session. I generally exercised with my boyfriend, which was great for motivation. I did a bit of running on the treadmill and some strength exercises. Initially, I set myself the goal of running a mile without stopping. Now I can do 20 minutes non-stop on the treadmill. I also did sit-ups every morning, and worked my way up to 100 a day. I’ve not done any for a while as it was taking too long.

Your calorie allowance on the plan:

• Men should eat and drink no more than 1,900kcal a day.
• Women should eat and drink no more than 1,400kcal a day.

If you normally eat a lot more than the recommended 2,500kcal for a man and 2,000kcal for a woman, you may find it hard to cut back to our suggested calorie limit. If so, aim to reduce your calorie intake gradually over the next few weeks.

• Download the weight loss plan

How did you plan your meals?

We'd do a weekly shop and try to include a few more healthy options, such as more fruit and vegetables, fish and chicken. I used kitchen scales to weigh things like rice and pasta. I reduced my portion sizes and always made sure there were at least two or three portions of veg on my plate. Dessert was always fruit. There were a handful of meals that we had every week, like chicken curry and spaghetti bolognese, which kept the calorie-counting work down.

How did following the plan impact on home life?

Initially, it was hard to get the balance right. I live with my boyfriend who didn’t need to lose weight. I cut out a lot of carbs from our meals and was filling up on veg. He was eating the same as me and he started to lose weight too! So he started having separate snacks and small meals throughout the day so he wouldn't go hungry.

How did you manage eating out?

I ate less than usual and made healthier choices. If we were going out for a curry, I’d order less rice and dropped the usual side order of chips. It’s not always easy to keep track of calories when eating out, so I’d just compensate by reducing my calorie intake and doing a longer exercise session the next day.

How did you deal with slip-ups?

If I had a cheeky snack, I’d just add the calories to my daily total and adjust my calorie intake for the rest of the day to stay below my 1400kcal allowance. If that wasn't possible, I'd make sure I didn't go over my allowance any other day of the week, and maybe step up the exercise. Probably the most important thing is to pick yourself up and carry on – a slip-up now and then doesn't really matter too much in the long run.

How did you deal with cravings?

After being on the plan about a week, I didn't really have any cravings, I'd just eat healthily and often. I never went hungry, which is one reason you sometimes get cravings. Snacks were already built in for the day – usually dried fruit like raisins, apricots and apple as well as fresh fruit.

How did you keep yourself motivated?

Thinking about the beach in Hawaii. The first week I lost just under 1kg (2.2lbs), which is a bag of sugar. Handily, we had a full bag of sugar in the cupboard so I took it out and looked at it and felt the weight. It was heavy, so I’d remind myself of that bag of sugar every so often. Seeing the weight come off and fitting into smaller clothes was perhaps the best motivator.

How has following the plan changed you?

I asked my boyfriend and his answer was: “You're thinner!” I now have breakfast every morning, which I never used to. I eat a lot more veg. I’ve learned to recognise the difference between being hungry and simply feeling peckish. Overall, sticking to the plan for 12 weeks has helped me develop new healthy habits.

Do you still need to lose weight?

I’d like to lose a few more pounds. I’ve stopped counting calories but I’m sticking to my new routine of eating healthily, having smaller portions and exercising regularly. After doing it for 12 weeks, it kind of feels normal to me.

Last reviewed: 03/07/2013

Next review due: 03/07/2015

http://www.nhs.uk/Livewell/weight-loss-guide/Pages/I-lost-weight-with-the-NHS-weight-loss-plan.aspx

Davina McCall trainer Jackie Wren’s shape-up quest, part 11

Jackie is feeling fab and looking fine as her challenge draws to a close.

I can’t believe how quick the last 11 weeks have gone. I feel really fit and I'm in a much happier place than I was at the start of my challenge. Earlier today I was chatting to a neighbour and the first time ever since I lost my baby girl, I found myself talking about her. It wasn’t until I came into the house that I realised what a massive step forward I had made in my life. It has taken me a while to associate my weight gain with my loss, but it’s a moment in time that has totally changed the rest of my life.

This week I had my Birthday and had the best weekend I can remember for a long time. I went out and bought myself lots of size 10 dresses to celebrate! When I look back to how I felt about myself  I am so grateful for the chance to heal some wounds and regain my happiness, my contentment and my figure.

I've had to be very disciplined with exercise this week as the weather has continued to be lovely and hot. I'm still enjoying my early morning workouts and I find jogging so much easier now that I have less weight to carry! I've been running a route that's about 5 or 6 miles. I completed my midnight charity walk for St. Catherine’s Hospice last weekend and I wore skin tight silver lycra shorts and a short top! Lots of people commented on how great I was looking, which gave me an incredible boost. I felt on top of the world!

This week I can truthfully say that I have totally lost all my unhealthy eating and drinking habits. I did have some alcohol for my Birthday but it’s not something I enjoy doing regularly anymore. Also my eating habits have drastically changed; I could not imagine eating some of the processed or high fat and sugar foods I used to.

I have one more week to go until my end-of-challenge photo shoot with Health & Fitness magazine and I'm 100% confident I'll be wearing my skinny jeans for the rest of the summer. I have a little bit of loose skin around my tummy to work on but I am body brushing and massaging the area to increase oxygen and collagen production. But, to be honest I'm so happy with how I feel emotionally and how much healthier I feel, that a little bit of baggy skin is just a cosmetic inconvenience!

Have a happy week,

Love Jackie xxx

http://www.womensfitness.co.uk/blog/837/davina-mccall-trainer-jackie-wren%E2%80%99s-shape-quest-part-11

Lose weight fast

Slim down fast with these top fat loss tips from H&F magazine

Whether you want a flat stomach and firm bottom, or you need to lose a few pounds to fit into your favourite summer dress, the key to weight loss success is to combine exercise with a healthy diet. There's no point slogging away at the gym, then ruining your efforts with all the wrong foods. Those washboard abs will be hidden under a layer of calorie-induced flab!

Follow our diet tips for fast weight loss:

1. EAT THE RIGHT FUEL
When you’re training hard and aiming to lose weight, it’s important to eat frequently, to constantly fuel your metabolic fire. But you need to add the right fuel! By feeding your body with a good balance of lean protein (which you should eat at every meal including snacks), good fats and carbs – primarily from fruit, veg and legumes – you’ll find cravings for sugar and calorie-laden carbs decrease along with your waistline. And, as protein takes longer for the body to break down and requires more energy to do so, you’ll stay feeling fuller for longer.

2. DRINK YOURSELF SLIMMER
Do yourself a double favour by switching to water instead of other drinks, wherever possible. Not only will you cut your calorie intake by up to 500 calories a day, you’ll also increase hydration levels, too. This, in turn, can reduce the amount you eat. Research shows that even mild levels of dehydration can cause your brain to confuse thirst with hunger. Lattes (300 calories), fizzy drinks (150 calories) and fruit juices (120 calories) soon mount up without you even noticing. 

3. CHEAT YOURSELF SLIM
As with any new habit, sticking to a diet can be tough. At my fitness club Phoenix Pro Fitness, we recommend sticking to a diet plan 80-90 per cent of the time. This means that each of our members is allowed at least one cheat meal per week where they can have anything they like, which means they’re more likely to stick to a healthy eating plan. Eating more calories than your daily norm also boosts your metabolism and increases your rate of fat burning. Studies show the calorie surplus of a cheat meal can elevate your BMR by nine per cent. Being in caloric deficit reduces the appetite-regulating hormone leptin, but a cheat meal increases leptin production, to help beat your hunger cravings. 

4. TIME YOUR CARBS
Save your starchy carbs (bread, pasta, potatoes, rice) for after training, within a two-hour window. This serves two purposes: first, it means you’re taking in starches when your body is low on glycogen so they’ll be used to replenish your muscle glycogen stores rather than being squirrelled away as excess fat. Second, it means you’ll regulate your intake of starchy carbs without having to count points or calories.  In my experience, few people get fat by eating too much protein or too many vegetables.

5. JUGGLE YOUR MEALS
Juggling the ingredients of your favourite meals by reducing the carb content and increasing the amount of fruit and vegetables, can cut calories while doubling your nutrient intake. For instance, spaghetti Bolognese contains around 600 calories. But if you use 50 per cent less meat and spaghetti, and add more veg such as peas, sweetcorn, tomatoes, mushrooms and grated carrot (which dissolve during cooking to give a fabulously rich and velvety texture), not only will you create a tastier, more filling, vitamin- and mineral-packed meal, you’ll halve the calories to around 300 per serving. Apply this process to your other meals and watch the pounds disappear without feeling hungry!

6. SLIM STARTERS
Salad vegetables are at their best this time of year, so make the most of the seasonal produce and eat a small bowl of salad before your main meal. Not only is this a great way to increase your fruit and veg intake but, according to a study in the Journal of the American Dietetic Association, it also means you’ll eat up to 12 per cent fewer calories. Just remember to go easy on the salad dressings though!

7. GET YOUR 4:1
We know we should eat our five a day. But five pieces of fructose-packed fruit will send your insulin levels soaring and your sweet tooth into overdrive, which can make staying on an even keel difficult. It’s hard to fight the urges produced by chemical reactions in your brain, such as the release of calming serotonin after ingesting carbohydrates. I recommend you stick to a ratio of 4:1 vegetables to fruit. Plus, to get all the daily nutrients, fibre and sustenance you need, you should be shooting for 10 servings of veg and fruit per day, not five. So pile ’em up!

For more weight loss tips subscribe to Health & Fitness magazine.We'll give you three issues for £1! 

http://www.womensfitness.co.uk/healthy-eating-tips/806/lose-weight-fast

Rapid weight loss diet

Switch your body to fat burning mode

Want to increase your fat burning potential? Then it might be time for you to up the temperature. Thermogenesis is the process of heat production in the body, which speeds up your metabolism and helps you burn more calories. The easiest way to raise your body’s core temperature is by exercising, but you can also do it through diet.

Hot StuffSome foods raise your metabolism higher than others and therefore burn more calories. These include spices, protein, coconut oil and green tea. You can burn 40-100 extra calories a day by eating more of these foods. Good news if you’ve reached a plateau and want to lose extra pounds.

Protein has a greater thermic effect than fats and carbohydrates because it takes longer to digest, using more energy. It also has a satiating effect, so it will stave off hunger for longer. Spices such as black pepper and chilli are also effective. A Dutch study found that 10g of chilli per meal raises your body temperature straight after eating. The active compound capsaicin boosts metabolism, fat oxidation and may also reduce appetite. Black pepper contains piperine, a chemical that fires up your metabolism. It also increases the absorption of health-promoting nutrients passing through the lining of the gut.

Another study, published in the Journal of Obesity, reported that the caffeine and catechin antioxidants in green tea work together to blast fat cells. Swiss scientists found thermogenesis in rats was increased by as much as 77 per cent with a green tea supplement. To reap the benefits, aim to drink a cup of green tea every two hours.

Coconut oil stimulates your metabolism by up to five per cent, according to research published by the American Journal of Clinical Nutrition. Medium-chain fatty acids in the oil are converted to energy easier than long-chain fatty acids – which occur in 98 per cent of animal and plant fats – so are less likely to be deposited in fat cells. Try replacing your regular cooking oil with coconut oil for healthy stir-fries, but use it sparingly as its high in calories.

There are numerous thermogenic supplements on the market, but altering your diet is a safer and healthier way to promote fat burning. Exercise regularly, cut processed food from your diet, add some thermogenic foods and you’ll soon improve your metabolic rate. 

http://www.womensfitness.co.uk/healthy-eating-tips/843/rapid-weight-loss-diet

Weight loss mum wins yummy award

A Sussex woman went from frumpy to yummy mummy after dramatically transforming her body for a beauty contest.

Lucy Doyle, 31, ditched junk food to drop five stone before taking to the stage in front of hundreds of people wearing just a bikini for Miss Galaxy Universe.

And judges were so impressed with her fantastic figure, they awarded her a prize in the Yummy Mummy category.

Mrs Doyle, from East Grinstead, who has two daughters Niamh, eight, and Ruby, seven, with husband Dominic, 40, had been 13 stone and size 16.

She kick-started her transformation in 2011 by replacing junk food with balanced diet of fruit, vegetables and meat and her own low-fat Jaffa cakes as a treat.

She also hit the gym three times a week, increasing to five times 16 weeks before the competition.

"I used to dread the school run because I didn't have the confidence to chat to the other mums in the playground," she said.

"I comfort ate chocolate croissants and homemade scones and I was even making late-night trips to the shop so I could make triple-chocolate sundaes.

"I felt I was really letting my children and myself down and that was my turning point when I realised I had to change."

Her incredible physical transformation inspired her to take part in the Miss Galaxy Universe contest, entering herself in to the Yummy Mummy and Bikini Diva category.

"I'd never have even considered it before I lost the weight but that was the old me, the new me was proud of her body. I wanted to show off all the hard work I'd done," she explained.

http://web.orange.co.uk/article/quirkies/Weight_loss_mum_wins_yummy_award

Kristen Bell: I ‘Won’t Make Myself Miserable’ Losing Baby Weight

The new mom has a totally enviable sense of post-baby body peace — and she’s putting no pressure on herself to snap right back to her former figure. She is embracing her new bod and skipping the stress in favor of spending time with her little girl!

Kristen Bell welcomed her little girl Lincoln with fiance Dax Shepard on March 28 — and she has just about the coolest baby-weight loss philosophy ever. She’s even endearingly calling her lingering baby weight her “Lincoln Leftovers.” The petite new mama is the cover star of the September issue of Redbook magazine and she dishes about her killer post-baby body mantra and totally relaxed weight loss journey!

Kristen Bell’s Baby Weight Loss Outlook — She Embraces Her Post-Baby Body

Kristen gained 43 pounds while she was pregnant — and through a healthy diet and “low-impact workouts,” she is down to her final 15. Still, she definitely isn’t going to be stressing those few extra pounds — even if it goes against the grain.

“I’d like to get back down to where I was before the baby,” she tells Redbook. ”But if this is where my body wants to be, so be it. I’m not going to make myself miserable for the rest of my life trying to get back to where I was before.”

Where does she get that killer confidence?! She tells Redbook:

I refused to worry about something I could not change, and I still refuse. Look, I’m like any other woman. All this evolved b.s. that I’m telling you is my mantra: It’s not something I practice naturally. I had to surrender to not worrying about the way I looked, how much I weighed, because that’s just part of the journey of having a baby. I am not a woman whose self-worth comes from her dress size.

We love that!

Kristen Bell Tweets About Her Post-Baby Body

Kristen’s remaining pounds of baby weight aren’t even an issue to this mama. “I like my Lincoln Leftovers because they’re proof I did something extraordinary,” Kristen tweeted on July 26. She followed up with “I gave life to my new BFF & she gave me a comical amount of midsection skin.”

Proving that her post-bay body is in competition with no one, she also tweeted, “I’m proud to sit out of the baby weight rat race.”

What do YOU think, HollyMoms? Do you love Kristen’s post-baby body confidence?

http://hollywoodlife.com/2013/07/30/kristen-bell-baby-weight-loss-losing-redbook-interview/

Weight loss: How I stopped being a big fat-loser!

If the human body is an input-output system, that is, what you put in, you shall tuck out, why is being overweight such a pervading problem in Pakistan? Countless people, myself included, yo-yo between weight loss and weight gain throughout their adolescent lives.

While policymakers look to Turkey for solutions to dispose of our waste, who in the health ministry is turning to solve our growing waist problem? With the government not budging on its ‘top priorities’, the problem and its remedial measures ‘wrest’ with the individual.

I have been a victim of a lack of resources and care when it comes to weight loss here at home. Luckily, I was able to enact several positive changes and realise that weight loss is not impossible; it is possible with the right mindset and lifestyle.

I lost 15 kilograms in the first three months. To date, I have a lost 23 kilos and gone from a 44-inch to a 36-inch waist size. I now run a Facebook group called Big Fat Losers to motivate others to lose weight, not their mind.

Let’s take a look; what are some problems an average Joe encounters in the herculean task of losing weight?

http://blogs.tribune.com.pk/story/18265/weight-loss-how-i-stopped-being-a-big-fat-loser/

Christina Aguilera Shows Off Her Dramatic Weight Loss At 'The Voice' Launch (VIDEO)

Christina Aguilera has shown off her dramatic weight loss at the launch of 'The Voice USA' on Sunday.

Reports claim the 'Beautiful' singer has dropped 20 pounds in the last eight weeks thanks to a strict diet and exercise regime.

Aguilera embarked on a mission to shed her baby weight despite previously being praised for saying how happy she was with her curves a year ago.

She is back on 'The Voice' panel after taking a year out to spend more time with her son Max, 5.

http://www.huffingtonpost.co.uk/2013/07/29/christina-aguilera-weight-loss-the-voice_n_3670556.html

Hypnotherapy for weight loss

There's no denying it: trying to lose weight can be a long and challenging journey. If you've ever tried and failed to lose weight before then you probably know just how frustrating it can be - especially when feelings like stress, low self-esteem, sadness and boredom crop up.

It's not unusual for people to get into a cycle of dieting, overeating, feeling guilty and dieting again. This is known as 'yoyo dieting' and makes weight loss difficult to sustain.

While fad diets and nutrition plans focus on what you put in your mouth and how often, hypnotherapy changes how you feel about what you eat. For instance - on a diet you might eat a carrot and wish you were eating a carrot cake, but with hypnotherapy you can learn to enjoy the carrot and not give that cake a second thought. It might be hard to imagine a world where you'd happily turn down your favourite food for something healthier, but with certain hypnotherapy techniques it may be possible to change your thinking patterns and gain control over cravings in a way that doesn't depress you.

By targeting the unconscious mind with powerful suggestion techniques, a hypnotherapist will help you develop a new, positive relationship with food and exercise. The aim is to make you feel confident about your body, change any negative thoughts about eating and help you lose weight healthily and responsibly without impacting your emotional wellbeing.  http://www.hypnotherapy-directory.org.uk/articles/weightloss.html

How to Make Your Body Burn More Calories

You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week.

This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

You can do quite a lot to speed up your metabolism – the secret of burning calories lies in knowing what determines your metabolic rate and what you can do to influence it.

You burn calories to provide energy for three main functions:

Basal Metabolic Rate (BMR)

This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.

Burning Calories for Activity

This is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.

Dietary Thermogenesis

The ‘thermogenic effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.http://www.weightlossresources.co.uk/calories/burning_calories/burn_more_calories.htm

Top 50 Stomach Flattening Foods

The best way to achieve a flat stomach is through a healthy, low-calorie diet and plenty of exercise. But if you want to speed the process along, try incorporating some of these foods into your meals. Not only do they relieve water retention, but they also help to stave off cravings, boost your metabolism and keep you feeling fuller for longer. Bonus!http://www.glamourmagazine.co.uk/love-sex-relationships/health-fitness/2011/03/top-20-belly-flattening-foods

Raspberry ketone: the bikini body supplement

Planning on sporting a bikini by the end of this sweltering summer? Here are our secretsStruggling to feel your best while sporting that bikini? If you’re already eating healthily and exercising regularly, you might just need a helping hand with your weight loss goals. Check out our tips for getting that flat tummy, boosting digestion and getting your figure as fit as possible before your summer holiday.Raspberry ketonesTry supplements. Rasberry ketones utilise a pure and potent extract of an enzyme which has recently shot to fame thanks to its natural thermogenic properties. The fruity compound promotes the conversion of excess calories into heat, which can then be released by the body as thermal energy, rather than being stored as fat. Perfect for your fat-loss goals.Up your H2OIt’s dehydration not hunger. Often when you think you’re hungry, you’re actually thirsty, so aim to drink 2 litres a day to avoid the urge to snack. Water also aids weight loss by keeping your cells functioning at their fat-burning best and stimulates your kidney to flush out excess toxins.Watch the saltDitch it for spices and herbs. Salt attracts fluid, which can make you feel bloated, especially around the time of your period, so scrap the salt if you want to rock that flat tummy. Try chilli, cinnamon, coriander, and ginger for a taste kick, instead.Enjoy your foodFocus on your meal at dinner time and don’t just wolf down your lunch in front of the TV or the computer. Chewing your food properly will boost your digestion, stop you overeating and reduce any uncomfortable bloating at the same time.Body brushBoost your glow effortlessly. Every morning before you shower, dry body brush yourself all over. Using a firm, bristled brush, begin at your feet and use light, sweeping motions to work your way up your body towards your heart. Brushing your trouble zones will boost circulation and reduce the appearance of cellulite, too.Avoid alcoholSay ‘no’ to booze - at least for the weeks leading up to your holiday. Cutting out alcohol (or trying even healthier options like red wine) will really make a difference. Replace it with green tea, herbal teas and ice water with lemon. These are super refreshing and virtually calorie-free.http://www.womensfitness.co.uk/weight-loss/839/raspberry-ketone-bikini-body-supplement

Lose weight - Live Well - NHS Choices

How to lose weight the healthy way. Find weight loss resources on BMI, diet, exercise, body shape and how your GP can help.http://www.nhs.uk/LiveWell/loseweight/Pages/Loseweighthome.aspx