Whether you are trying to lose a few pounds or keep the scale steady – here are some super-easy steps for priming your fat-burning machinery and revving up metabolism.

• Steer clear of the “Great White Hazards.” (white flour products, white rice, white potatoes, and sugar)  These foods lead to rapid surges in blood glucose and insulin that completely stress out and overwhelm your metabolic engine.  Over time, these refined carbs basically wear your metabolic machinery out resulting in compromised fat-burning. To add insult to injury, they also rev up your appetite, providing a real double-whammy.
• Move.  Using your muscles, a.k.a. exercising, helps maintain and can even build (if you put in the effort) lean body mass.  The more lean body mass (muscle) you have, the faster your metabolism.  In fact, about 70% of the calories you burn are largely determined by the amount of muscle mass you have.
• Enjoy your omega 3-fats. Omega 3 fats play a crucial role in maintaining optimal fat-burning potential.  Include oily fish (salmon, tuna, sardines), omega 3-fortified eggs, walnuts, dark leafy greens, and whole soy foods in your diet regularly.
• Get hot! Super-hot foods like chili peppers, hot mustards, and hot sauce have been shown to provide a temporary uptick in metabolic rate, along with a subtle mental lift as an added bonus.