Is your slow metabolism stopping you from your weight loss goals? Here's how you can change it. It's unfair, but a fact that some people can burn kilo-joules more quickly than others.

But you can change it! Genetics play the most important role in basal metabolic rate (BMR). This refers to how much energy we use while at rest. We cannot change that but there are natural ways to boost metabolism. We can do other things to counteract the genetic factor, such as eating a healthy diet, staying active and building more muscle.

The reason for building muscles is due to the fact that muscles burn more kilo-joules than fat. It's a fact that, when it comes to metabolism, muscle is eight times better than fat cells at burning kiloujoules. This is why well-muscled and lean people seem often able to eat almost anything without gaining weight. Exercise physiologist and personal trainer, Carl Matthews, stated 'the Basal Metabolic Rate of well-muscled people is like a raging inferno'.

He also says that, as an average, our BMR drops by two per cent per

decade, however, to combat weight gain, we need to build more muscle. It's important to listen to what your body is telling you and consult your doctor in order to monitor your health.

If you are stressed or unwell, you may need eight hours sleep regularly or perhaps a yoga class to assist your BMR to work in a more efficient order. A study by Yale University 2000 discovered that women who were not overweight, but vulnerable to stress, were more than likely to have excess fat in the abdominal region.

So getting a good amount of relaxation time is also important for boosting your BMR. That being said, obviously a healthy diet and regular aerobic exercise are also key for weight control. BMR is calculated by the attachment of electrodes to your body and finding how fast the electrical current goes through it - fat is more resistant then muscle.

Ways to Increase Your BMR

Hit those weights. How often and how much will depend on how previously active you've been. The cell of one muscle weighs twice that of one fat cell, but also takes up one-fifth of the space. This means that your weight overall make not change, but the size of your clothes will come down.

• Do some exercise in the morning - This will lift your BMR 10 per cent for a whole four hours
• Eat your way slimmer - Try eating smaller meals more regularly to get the most thermal effect (the raise in metabolic rate while digesting) and don't fast. The reason being, fasting can lower your metabolic rate by about 30 per cent because your body is preparing itself for starvation.
• Food quality is important - Fat may be easy to process but it has little heating effect, whilst protein on the other hand, is harder to process and has a bigger thermic effect. The body has to work harder in order to break down whole grains and vegetables, complex carbohydrates and fibre than it does so as to break down simple carbs such as sugar or refined flours. You also need vitamins like B2, 3, 5, 6 and vitamins C, as well as 2 to 2 1/2 liters of water.

During afternoon and evening, the metabolism slows down. This means that food eaten later in the day has less of a thermogenic effect. So, if you need to eat late, have vegies, lean protein and complex carbohydrates.