We have all wished for a faster metabolism to burn kilojoules more
efficiently at some point in our lives. Though our basal metabolic rate
(the energy that our body expends while resting) is generally determined
by our genetics, all hope is not lost. Here are a few clever ways to
get that much-desired boost.
Eat breakfast
Kick-start
your day, and your metabolism, with breakfast. After a night’s rest
your body has been fasting for around 10 to 12 hours, and is “starving”
for fuel, so eating a healthy breakfast literally wakes up your
metabolism.
Choose a breakfast high in fibre and protein (like
muesli with nuts and yoghurt or scrambled egg on whole-wheat toast), and
steer away from sugar and fats. It’s also wise to eat foods high in
Vitamin D and calcium which, according to new research, may increase fat
oxidation rates and energy burning during the course of the day. People
who eat breakfast are less likely to overeat later in the day and tend
to have fewer weight problems.
Go for Omega-3s
According
to research, the regular consumption of omega-3 fatty acids reduces the
risk of becoming obese and stimulates the secretion of leptin, a
hormone that helps regulate metabolism. Omega-3’s also reduce hunger
pangs and improve blood sugar and insulin levels. Get your daily dose of
omega-3’s by eating lots of fish like tuna, salmon, mackerel, trout,
sardines and herring. If you don’t like fish, try flaxseed oil, canola
oil, walnuts or eggs fortified with omega-3s. You can also take a daily
omega-3 fatty acid supplement.
Get moving
Whether
you like it or not, you can’t go without exercise! Rev up your
metabolism by performing physical activity for at least 30 minutes most
days of the week. Aerobic exercise such as jogging, brisk walking and
swimming can increase the number of kilojoules you burn and help to
prevent weight gain.
The great thing about exercise is that your
metabolism continues to burn energy hours after your workout. It’s a
good idea to go for high-intensity exercise as it delivers a bigger and
longer increase in resting metabolic rate than low-or moderate workouts.
You could do that by trying out a more intense class at the gym or by
increasing your intensity in short 30-second bursts (like sprinting
instead of running, or running instead of walking) before returning to
your normal speed.
Build some muscle
Strength
training is a great way to jump start a sluggish metabolism. After a
training session, muscles are activated all over the body, thus
increasing the average daily metabolic rate. Our bodies are burning
kilojoules, even when at rest. As muscles burn more kilojoules than fat,
it makes sense to increase your lean muscle tissue. You can do this in a
variety of ways. Use free weights or weight machines two to four times a
week for 20 minutes, or if you’re up for a new challenge, why not try
CrossFit?
Sleep more
Many studies have proven that
people who have less than six hours sleep a night store more fat. Your
body needs a minimum of eight hours sleep per night for your metabolism
to work normally, experts say. A lack of sleep causes the body to
release cortisol which increases hunger. It also increases blood sugar
levels and interferes with the body’s ability to metabolise carbs. This
leads to higher insulin levels and more fat storage.
Snack throughout the day
Your
body needs a regular supply of food to function efficiently. The moment
you cut kilojoules from your diet, your body thinks there are lean
times ahead. It prepares for a potential period of starvation by slowing
down the fat-burning process to conserve its stores of fat and carbs.
This not only slows down your metabolism, it also prevents weight loss,
if needed. Enjoy healthy snacks in-between meals or divide your daily
food intake into five or six smaller meals throughout the day, to keep
your blood sugar levels stable and your metabolism running in top gear.
Get spicy
Add
spices to your foods. Spices such as red or green chilli peppers
contain a chemical compound called capsaicin which temporarily boosts
your resting metabolism rate. Your body is stimulated to release more
stress hormones, such as adrenaline, thus speeding up your metabolism
and increasing your ability to burn kilojoules, experts say.
Power up with protein
Your
body burns up to twice as many kilojoules digesting protein as it uses
for fat or carbohydrates. It also takes longer to digest protein, than
fat or carbs, so you feel full longer. Though it’s always advised to
stick to a balanced diet with sufficient protein, carbs and fat, you can
boost your metabolism at mealtime by replacing some of the carbs with
lean, protein-rich foods like lean beef, pork, fish, white meat chicken,
nuts, beans, tofu, eggs and low-fat dairy products.
Drink water
Water
is important for a good metabolism, as your body needs water to process
kilojoules. If you are even mildly dehydrated, your metabolism may slow
down. Studies have shown that adults who drink eight or more glasses of
water a day burned more kilojoules that those who only drank four. The
next time you feel hungry, drink a glass of water first – it may find
that you were not hungry after all - just dehydrated.
