DHAKA: Trying your best to burn all that extra fat but not quite achieving your target? Here are some tips that will give your metabolism a boost and increase lean muscle mass, reports the Times of India.

1. Protein's the way to go: Are you getting enough protein? If you want to increase lean muscle in the body, you need to ensure that you eat enough protein. Tuna is an excellent source of protein as is yogurt, chicken breast, cheese, nuts and lentils.

2. Take strength training seriously: Many people often think that strength training isn't important enough when it comes to burning fat but they're mistaken. While your daily run is important, strength training is a type of physical exercise that uses resistance to build endurance and strength, and also burn fat. Experts recommend strength training at least twice a week.

3. Avoid emotional eating: If you're seriously considering going on a diet, strengthen your resolve and stick to it. Thinking that you'll allow yourself just that one nibble of dessert will not help you achieve your goal. Eat when you're hungry and not because an opportunity presents itself. And recognize those moments when you give in to emotional eating.

4. Keep challenging your body: Once you've made up your mind about your fitness goal, it is imperative that you chalk out a plan. This will help you stick to your timetable. And don't stick to the same routine every time. Incorporate different technique in your regime so that you don't get bored after a while. This way you will also keep challenging your body.

5. Maintain a food journal: Keep a journal of everything that you eat. And this literally means every single bite. Very often, people don't realize the things they eat during the day — a bite from a co-workers lunch, a small piece of cake, a snack in-between meals, cola while traveling — and then wonder why they're finding it so tough to burn fat.

6. Never stay hungry for long: While keeping a close eye on the calories you're consuming is fine, don't go overboard and starve yourself either. The more you deprive your body for food, the fatter it will store, making your entire exercise of burning fat, very futile. Going hungry also means slowing down your metabolism — the last thing you want.

BDST: 1925 HRS, DEC 04, 2014