1. EAT Iron Rich Foods, Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. (But it's not always a good idea to take a supplement. Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real foods.)
2. 2. Get more vitamin D Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 20 percent of people take in enough through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereals, and egg. 3. Eat Watermelon The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that it decreased body-fat gains by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.
3. 4. Lift Heavy Weights among the many benefits of lifting heavy is the fact that it helps speed up fat loss. A study published by Greek sports scientists found that men that trained with heavy weights (80-85% of their one-rep max, or “1RM”) increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weights (45-65% of their 1RM).
4. 5. Do HIIT. High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute. It sounds too simple to be effective, but science doesn't stretch the truth. In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450% during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the ageing process, making you younger both inside and out!