By Monica Bearden, RD and Shara Aaron, MS, RD, Authors of the Baby Fat Diet: A busy mom’s guide to losing weight and looking fabulous

The term “metabolism,” especially in terms of weight loss and gain, gets kicked around a lot. For many, this is an ambiguous term that is either blamed for weight gain (as in, “they have a slow metabolism”) or blamed for the ability of skinny people to eat all they want and stay skinny (as in they have a “fast metabolism”)!

We all have a metabolism and what we want to do is keep it stoked so that it’s using fuel (food) at a good rate. Here are ways to actually “work out” and strengthen your metabolism to aim for the highly coveted “fast metabolism.”

• Eat every 3-4 hours (doesn't have to be a full meal but something).
• Exercise aerobically for 30 minutes on most days (high enough intensity to break a sweat) and strength train 2-3 days a week (hard enough so your muscles feel fatigued).
• Increase the amount of protein and fiber in your diet -- beans and other legumes accomplish both.
• Green and oolong teas have been found to increase energy burned by about 3% and decrease body fat by 14%. Recommendation: 5 cups a day is the goal and it can be decaf.
• Spicy foods, like cayenne and hot peppers, have capsaicin thought to raise metabolic rate slightly. Recommendation: Whenever you can handle the heat.
• Caffeine in coffee, colas and energy drinks, is a stimulant and may increase metabolism slightly. Recommendation: Don't start downing a lot of caffeine but a cup of joe, especially before a workout, has been shown to increase endurance and make it feel less strenuous.

Monica Bearden, RD is a registered dietitian and weight loss expert, helping countless women lose weight.  She teaches groups of pregnant women how to gain the weight in a healthy way and then helps women to lose the baby fat.  After years  of helping people lose weight and keep it off as well as writing numerous  health and wellness articles, Monica Bearden now brings you tried and true  tips for losing the baby fat.  She is also co-owner of NutCom, LLC a nutrition communications company and is a certified fitness instructor.
 

Shara Aaron, MS, RD is a registered dietitian with years of healthy eating and weight loss communication experience.  Starting as a nutrition and health editor for Family Circle magazine and now the nutrition columnist and member of the advisory board for American Baby Magazine, Shara teaches moms how to eat healthfully and feed their families.  Shara has also written for www.Kaboose.com, Parents Magazine and Family Circle and is co-owner of NutCom, LLC, a nutrition communications company.

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