Looking to drop a few pounds or maybe more? We’ve got the answer. While the bad news is good old fashioned diet and exercise are still the way to a leaner body, the good news is that you can make every bit of your diet and exercise program count. The secret lies in your metabolism; your body’s system of burning calories. Extra pounds can mean a slower metabolism, meaning the calories do not burn as fast. However, you can speed that metabolism back up again, with these five tips for effective calorie burning and weight loss.

Metabolism Boosting Exercise

Most people on the quest for weight loss begin with cardiovascular exercise. One of the most effective methods today is interval training, which consists of alternating high intensity exercise with moderate level exercise for the maximum benefit. With this system, many find they can work out for just 30 minutes or less each day and receive the same results as engaging in moderate activity for a much longer time period. Try a few minutes of walking as fast as you can, then take a few minutes to slow it down a bit. Continue to alternate your pace for at least 20 minutes at a time.

Adding Strength Training

While most people don’t think of weight lifting to lose weight, building muscle does help your body to burn calories more effectively. Lean muscle can burn fat much more efficiently, so your new quads and pecs will be taking your body’s energy long before it can be converted to those dreaded love handles – even while you are sleeping. While strength training alone won’t drop the pounds, combining weights with aerobic activity is a combination for success.

Changing the Way you Eat

Low calorie foods are the way to go for a metabolism boost. However, when you eat is just as important as what you put in your mouth. More fitness gurus are tuning into the advantages of switching from three large meals a day to six smaller ones. Keep in mind that eating more frequently doesn’t translate into consuming more food. Eat smaller portions to keep your metabolism motoring along at an even keel. In addition, having healthy breakfast every morning will speed up your metabolism as well. Breakfast is the most important meal of the day.

Upping your Protein Intake

Adding protein to your diet is an excellent way to up your fat burning abilities. However, beware of your protein sources or you will be adding enough calories to negate the protein benefits. Get your protein from lean sources like fish, low-fat dairy products and lean meats for best results. A good rule of thumb is to make sure 10-35% of your entire food consumption is made up of protein.

Getting Shut-Eye

It may be hard to believe that more sleep can actually boost your metabolism, but sufficient shut-eye is essential to maintaining a healthy metabolism. By going to bed and getting up at more or less the same time every day, your body knows when it’s time to rest and when it’s time to kick into fat burning mode. Getting a good night’s sleep is now thought to be a key factor in effective weight loss.

Successful weight loss begins with the metabolism, and you can ensure yours is operating at peak efficiency. When the body is able to burn calories more quickly, dropping extra pounds is much easier. These five tips can lead to a speedier metabolism and a leaner body.