Our metabolism has a huge influence over how much we can eat without gaining weight, how quickly we recover after exercise and a number of other lifestyle factors. You may have inherited a slow metabolism from your parents but it doesn’t have to stay that way. You can actively boost your metabolism to work harder and faster, burning more calories as it goes.
Here are some top ways to boost your metabolism.
The human body is a very efficient machine. When it detects a reduction in calorie intake, it does everything it can to save those it gets. So if you’re trying to speed up your metabolism and lose weight through exercise, going on a reduced calorie diet at the same time is not a good idea. Eat healthily and little and often to avoid lowering your metabolic rate.
In addition to not dieting, eating a healthy breakfast is a great way to kick-start your metabolism. Your metabolism is triggered by food, so by eating first thing in the morning you wake it up early and keep it running throughout the day. Make it healthy and low GI such as porridge. Or try whole-wheat toast, bran breakfast cereal with skimmed milk and fruit.
Walk faster or go for a run
If you walk everywhere, walk a little faster. If you run, run a little faster. By ramping up the exercise even a tiny bit you force your metabolism to respond by speeding up too. It’s a simple way to burn more calories without hitting you too hard. Add HIIT training into the mix if you are already a runner to supercharge your metabolism.
Eat oily fish
According to the latest studies, omega 3 fatty acids in oily fish help you burn calories. Omega 3 contains a compound, which is now believed to lower resistance to leptin which helps regulate fat burning.
Do some strength training
Adding just an hour of strength training per week can seriously improve your metabolism. Two sessions of 30 minutes each is enough to keep the fires burning and to build a little muscle. This will help increase your resting metabolic rate and burn an extra 100 calories a day even when you’re not exercising.
Drink green tea
Green tea is widely regarded as having many health benefits and we suggest including it in your daily intake. Have a couple of coffees to kickstart you in the morning and then switch to green tea. Tea contains catechin, a compound that is currently believed to speed up the metabolism and improve fat burning.
Increase your protein intake
Finally, increasing your daily dose of protein can help speed up your metabolism. It takes more energy and more time for your body to process protein so using it regularly helps with thermogenesis, the process of digestion. It also helps repair muscles and contains fewer calories than carbohydrate.