It starts with mind and body chemistry — the combination of hormones and neurotransmitters that naturally occur in your body. By eating the right mix of beneficial fat (20-30 percent), lean protein (25-40 percent) and complex, low-glycemic-index carbohydrates (40-50 percent), Dr. James says you can support that biochemistry to encourage your system not just to burn fat, but also to give you more focus and energy more consistently throughout your day.

"Everyone has their own unique biochemical individuality, so no one diet will work for everyone," Dr. James says. "I encourage my patients to start with a healthy balance of key macronutrients, and then fine-tune that based on how certain foods and the timing of certain foods make them feel." To find the perfect combination for your biochemical individuality, you'll need to do a little self-sleuthing. Dr. James recommends keeping a journal to document how exercise and meals make you feel. "For example, do you thrive with fruit, whole-grain cereal or bread in the morning?" he asks. "Are you a person who does better with morning exercise or evening exercise?"

"We need to keep track of what we are doing and how we feel," he says. Try starting with the options developed by Dr. James at "Then follow the signs. With a little observation, you can dial in to your best course of eating." Putting your body into burn mode depends on feeding it the right amount of food at specific times during the day. In the morning, Dr. James says longer-burning complex carbohydrates in the form of whole grains and fruits are a great choice to speed up your metabolism and generate a full day of energy. By afternoon, vegetable-based carbohydrates are a better option they are easier on your blood sugar and require less insulin from your body to manage. This helps set your body up for a night of balance and optimal overnight metabolism.

Even more important, however, is making sure you put something in your body at frequent intervals. You know those mid-afternoon cravings? By eating three meals plus two to three snacks a day breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner — you'll avoid the peaks and valleys.

"Our bodies have wisdom," Dr. James explains. "When you miss meals, you send a signal to your body to slow down metabolism so you can conserve energy. If you are eating the right mix of nutrients at consistent intervals throughout the day, your body gets the signal to burn." You can even give yourself dessert or a pre-bedtime snack and still boost your metabolism. "Remember, however, that this last meal will set the "metabolic tone" for the rest of the night — 10 to 12 hours where you can be burning or storing fat," Dr. James explains. "Be sure it's well-balanced and supports optimal chemistry."

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