Your metabolism is running day and night, but it doesn’t always go at the same speed. To truly get your metabolism running at full tilt, your body needs to warm up. Any time you move your body (use muscle) or consume spicy foods, you’re revving up your metabolism.

Here are 3 keys to burning fat:

Eat more. Whenever you eat, you’re starting a process called the thermic effect. That’s a technical way of saying that eating heats up your body. If you eat smaller meals more often, your body will burn more calories during the day. Research shows that people who eat five meals a day are more likely to lose weight than those eating three meals a day. Other studies show that an inconsistent meal pattern (say, eating three meals one day and six the next) will significantly slow your metabolism.

Move more. If you move your body, you raise your body temperature and burn more fat and calories – period. Sometimes all it takes is walking up a flight of stairs a few times a day. No amount of exercise is too small; it all adds up.

Laugh more. Laughing will help to warm your body. The warmer your body, the higher your metabolism. It’s a good argument for choosing a funny movie over watching the news.

My final fat burning tip.

Practice portion control!

I know; it’s easier said than done. But here is a simple guide that keeps control in the palm your hands.

Fruit serving      = the size of your fist

Cereal/grains     = your cupped hand

Veggies                = 1 ½ cupped hands

Protein                 = open palm

This is a quick way to make more reasonable choices on the fly. Weight loss is always more challenging when you overeat at meals.