metabolism booster
1. GET MOVING The more lean muscle you have, the more body fat you can burn. You’ll gain muscle faster if you work the major muscle groups (bottom, legs, chest and arms) – and you don’t need long sessions. If you’re a morning person, wake up early to do 15 minutes of resistance training, such as squats or push-ups. Or get active later in the day: walk, bike-ride, or dance like mad while preparing dinner. TOP TIP: All exercise increases your metabolism, but interval training gives you a “bonus burn”. For example, walk at a pace that feels challenging for two or three minutes, then slow to an easy pace for five minutes; repeat.
2. EAT BREAKFAST There appears to be a link between eating breakfast and the number of kilojoules you can burn, perhaps because your metabolic rate slows while you sleep. Don’t worry if you’re not a big eater. Try a protein and complex carbohydrate combo, such as a small bowl of muesli with Vi cup skim milk and a small banana, or a poached egg on a wholegrain muffin.
3. LIGHT YOUR FIRE Spices are thought to have fat-burning properties. A small Canadian study found that people who ate chilli powder with a meal showed a higher metabolic rate than those who didn’t. It’s unlikely you’d want to eat super-spicy food all the time, but it won’t hurt to cook with pungent spices, such as cayenne, ginger, garlic or wasabi powder (Japanese horseradish), or garnish with tasty salsas.
4. CHOOSE THE RIGHT FATS According to a study in the American Journal of Clinical Nutrition, adding a daily serving of fish high in omega-3 fatty acids, as well as reducing kilojoule intake, helped overweight people lose more weight than if they had just reduced kilojoule intake. Consuming more omega-3 fatty acids – a portion of oily fish, such as salmon, mackerel or sardines two or three times a week, using flaxseed oil on salads, or taking fish oil supplements – is also a smart choice for heart health.
5. DRINK UP Your body needs a well-hydrated system for metabolism, energy and transporting chemicals and nutrients. Eight glasses of water a day is ideal.
6. EAT TO YOUR ADVANTAGE Your body needs protein to produce glucagon, a hormone which assists in the use of dietary fat for energy production, rather than saving it for a rainy day – on your thighs! Insufficient protein intake can be behind a sluggish metabolism, making your body break down muscle in order to meet protein requirements – and when you lose muscle, you lose an important means of burning kilojoules.
You shouldn’t focus exclusively on protein, of course. At all meals, divide your plate into imaginary thirds:
1: grains, such as wholegrain bread, rice, and oats.
2: colourful fruits and vegetables, such as peaches, red capsicums and leafy greens.
3: protein, such as fish, chicken, lean red meat, cheese, eggs and tofu.
7. BE SURE TO GET YOUR VITAMIN B A marginal deficiency in B vitamins could be the culprit causing general sluggishness, including slow metabolism. B vitamins are involved in the activity of neurotransmitters (brain chemicals that help you stay relaxed and alert), as well as in the metabolism of carbohydrates.
8. BREATHE DEEPLY Traditional healing systems, such as ayurveda and traditional Chinese medicine, teach breathing techniques such as this one that “massages” the abdomen from the inside, helping to aid digestion and support your metabolism. Practice this after each meal. Sit quietly, close your eyes, clear your mind and take several deep breaths for a count of five, expanding your belly as you breathe in, contracting as you exhale. Repeat 10 times, continuing to focus on breathing.
more info
increase metabolism increasing metabolism nutrition facts nutrition guide nutrition information optimum nutrition speed up metabolism sports nutrition raise metabolism speeding up metabolism