7 easy ways to boost your metabolism
- Do not skip meals
You must eat every 3 to 4 hours. Eating regularly helps boost your metabolic rate as it has to work to digest, absorb and then use the nutrients from the food. Read: it burns fat. Or, the fancy term for this is “the thermic effect”. By eating the highest quality foods, avoiding processed items, including a combination of high-fibre carbohydrates, lean protein and healthy fats, is a fast way to burn fat.
- Kick it up a notch
The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward.
Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy.
- Get training with high intensity weights circuits
When we exercise, we have this great post-exercise period called EPOC: Excessive Post-Exercise Oxygen Consumption, which refers to the period in which your metabolic rate is raised after the workout. All training creates EPOC, but these exercises will give you the most bang for your workout buck.
- Drink green tea
High in antioxidants, green tea also contains catechins, a natural component that speeds up the metabolism.
Research published in the American Journal of Clinical Nutrition has shown drinking three cups of green tea per day can help reduce body fat. Added bonus? Catechins have been shown to have anti-inflammatory effects, anti-cancer properties, and may help control cholesterol levels.
- Don’t slash those calories
It’s one of the most frustrating realities of dieting—if you cut out too many calories, your metabolism thinks times are lean and puts the breaks on fat-burning to conserve energy.
- Go ahead and graze
Noshing throughout the day is a proven strategy to help you curb hunger and eat fewer calories overall. Now, experts are promoting nibbling versus gorging as a way to keep metabolism running by holding blood sugar levels steady and preventing weight-gain-promoting insulin spikes. Enjoying six small meals a day should do the trick; keep them around 300 calories each, or divide your usual day’s calories by six.
- Go Organic
If you’re on the fence about whether to buy organic, this news may sway you: Fruits, vegetables, and grains grown without pesticides keep your fat-burning system running at full-tilt because they don’t expose your thyroid to toxins, Hyman says. Nonorganic produce, on the other hand, “blocks your metabolism mainly by interfering with your thyroid, which is your body’s thermostat and determines how fast it runs
Foods that keep your metabolism burning all day:
Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.
Asparagus is a negative calorie food item. It takes more energy to chew and consume the food than what’s in the nutritional value of the item itself. This is great for boosting your metabolism and is also giving of rich nutrients and antioxidants.
By eating spinach, you protect yourself against osteoporosis, heart disease, colon cancer, arthritis and other diseases. Spinach has a delicate texture and jade green colour that provides more nutrients than any other food. This is a great food to help get your metabolism to a speedy rate.
To jumpstart your metabolism, eat oatmeal for breakfast. Oatmeal is rich in fat soluble fiber which requires a lot of energy to break down. This helps boost your metabolism as it also decreases your cholesterol levels and reduces your risk of heart disease.
Apples are a ‘good carb,’ and they’re packed with fiber. Eating two apples is enough to fill your fruit intake for the day, and you’re not adding a lot of calories. Apples also have vitamin C, and satisfy your sweet tooth. They make your stomach feel fuller, so you’ll eat less during the day, without having to worry about working off a lot of fat.