How to give your metabolism a boost
If one of your goals is to slim down, then increasing your metabolism is vital.
Metabolism refers to the chemical processes that builds and repairs our bodies and breaks down the nutrients in foods. Our metabolic rate slows down as we age because we tend to lose muscle tissue, which means we burn less kilojoules.
As well as continuing to improve your muscle density through strength and resistance training, you can introduce the changes below to help speed up your metabolism -
- Kick start your metabolism by eating breakfast. People who regularly skip breakfast can be as much as five times more likely to be overweight or obese.
- Eating the recommended fibre intake helps burn fat and maintain weight over a sustained period of time.
- Protein helps build muscle so remember to introduce moderate amounts of lean meat, nuts and pulses and dairy into your meals.
- Stress can interfere with the efficiency of your metabolism. Find some quiet time for yourself whether this is mediation, walking, yoga or a relaxing bubble bath.
You can also speed up your metabolism by introducing the following -
- Asparagus is known as a calorie negative food. Although this isn’t exactly true, the calories are extremely minimal and being high in fibre may have the effect of assisting in digestion and satiety.
- Cruciferous vegetables like cabbage, Brussels sprouts, broccoli, and cauliflower, have a high level of B vitamins which have a healthy effect on your metabolism.
- Celery is a thermogenic food, meaning it increases the caloric burn. Celery also has high levels of calcium for bone health.
- Cucumber have many reasons why they boost your metabolism including them being jam packed full with water for hydration, plenty of vitamins, nutrients, and fibre, at next to zero calories.
- Fruits like strawberries, raspberries, pears, peaches, apples, oranges, and grapefruit have a relatively low calorie count and are full of vitamins necessary to keep your digestive system healthy. Eating more of these foods than you are those metabolism slowing foods is the key to balance.
- Oats have higher levels of fibre when compared to other breakfast options. When breaking down the fibre the body works harder and in turn burns more calories. Oats also lower cholesterol.
- Spices like curry, black pepper, mustard, cayenne pepper and cinnamon are all shown to have metabolism boosting properties (especially those with heat). Don’t be stingy with them. Get some flavour and kick in your food, and heat things up a little.
- Spinach has high levels of B vitamins, which lead to a more productive metabolism.