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How can you speed up your metabolism or at least preserve it when trying to lose weight? It is important to avoid over restricting calories. When trying to lose weight, never eat less than your predicted resting metabolic rate (RMR) or it may hurt you in the long term by slowing down your metabolism altogether.

There are several ways to improve metabolism such as building muscle mass with strength training and participating in high intensity interval training. A pound of muscle burns 2-3 times more calories than a pound of fat, therefore by increasing your percentage of lean body mass, you'll increase your RMR. Most importantly, be sure to keep your fire burning by eating every three hours throughout the day. Let’s review four rules for eating to improve or preserve your metabolism.

The 4 Rules of Eating Frequency for Metabolism

1. Eat Breakfast within 1 Hour of Waking. Your metabolism stays at low resting metabolic rate levels until you eat something. Be sure to include 15-30 grams of protein at breakfast to help with staying power and replenish your muscles after a long night's fast!
2. Eat Every 2-4 Hours During the Day. Avoid grazing all day, but do include a planned healthy snack between meals. Aim for 150-200 calories and 5-10 grams of protein. A hardboiled egg and piece of fruit is a great example.
3. Eat within 30-60 Minutes after Your Workout. Your muscles can store 50% more glycogen if you eat within one hour after your workout. Be sure to include both carbohydrates to replenish the glycogen and protein to rebuild the muscles. This is especially important for those who work out daily or multiple times per day! Yogurt topped with berries & Grapenuts is a favorite post-workout snack.
4. Follow the 2 Hour Rule! Avoid eating within 2 hours after supper and within 2 hours of going to bed. This allows for one planned evening snack (if you eat supper early enough). Be sure to include 5-10 grams of protein and keep the calories to around 200 or less. Don't save extra calories for this time of day because they are more likely to be stored as fat while you sleep.

Treat your body like a furnace because food is fuel! In order to maintain a nice roaring fire (metabolism), it is best to put a log on the fire every few hours. Regular healthy snacks throughout the day will set you up for success by providing you energy to get through your day, willpower to resist temptations, and a healthy boost to your metabolism. Happy Snacking!