In their quest for information on losing weight, most folks run across countless results on how to fire up, increase, jumpstart, engage and speed up their metabolism.

Just what is metabolism, and why is it so important?

Simply put, metabolism is the amount of energy, or calories, the body burns to maintain itself. In other words, your body has to constantly burn calories to keep you going through any and all activities.

In terms of losing body fat, think of it this way. Fat is the fuel, your liver is the furnace.

Your metabolism is the rate of heat. High metabolism, high heat equals lots of fat burned. Low metabolism, low heat, not much fat burned. Here are a few dos and dont’s when trying to raise your metabolism:

1) Eat more protein to rev up your metabolism. Protein elevates metabolism more than fats or carbohydrates, because your body uses more energy to process it. This process is known as the “thermic effect of food” (TEF).

In fact you may burn up to twice as many calories digesting protein as carbohydrates. Be careful, though.

Your body can only absorb small amounts of protein at a time, so what can’t be absorbed has to be filtered out by the kidneys. Too much excess protein can damage them. I recommend no more than 25-30 grams of protein at one time.

2) Try hot foods to fire up your metabolism. Red or green chile peppers, whether eaten or taken in capsule form can not only reduce hunger, but can also temporarily boost your metabolism by up to 23 percent.

3) Drinking water can help you burn more calories. Drinking cool water burns more calories, because your body has to heat the water to its own temperature. Also, you need to remember that all your body’s chemical processes, including fat loss, use water because it all goes via the blood stream.

Also, muscles are 70-75 percent water, so if you try to workout when you’re dehydrated it’s like running on flat tires. Be careful, that you cool down, when really hot, before chugging lots of cold water to prevent your body from going into shock.

4) Drink tea to burn more calories. “Catechins” found in green tea boost your metabolism. One study showed green tea raised metabolism by 4 percent for 1 hour.

5) Lifting weights raises metabolism more than cardio. I actually have my clients do both, but building muscle is necessary when trying to lose body fat. Muscle is active tissue and requires constant attention by the body.

In other words for every ounce of muscle you gain, your body has to burn calories 24 hours a day to keep it healthy. In fact by adding just 3 pounds of muscle, you increase your calorie burn by 6 to 8 percent, which means your body burns an extra 100 calories a day.

Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org.

David Crocker of Landrum has been a nutritionist for 24 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach S.C. state champion girls gymnastic team, USC-Spartanburg baseball team, Converse college equestrian team, lead trainer L.H. Fields modeling agency, taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.