5 simple ways to boost your metabolism
By Jessah Robinson, Adv Dip (Nut Med)
When we say ‘metabolism’, we are referring to everyday chemical processes our body uses to produce energy. Our metabolic rate is the rate at which our body breaks down food to use as an energy source. Therefore, the more effective or fast your metabolism is the more energy you have and the better you will feel. Here are 5 easy ways to boost your metabolism:
1. Consume protein with every meal
Protein is able to boost metabolism due to its thermic effect. This means it requires more calories to break down and absorb, especially when compared to fats and carbohydrates. Good protein sources to include are lean meat, poultry, legumes, whey-based meal replacement, eggs, nuts and seeds. Protein also promotes satiety, reduces cravings, and is required for muscle growth and recovery.
2. Up your water intake
Put down those soft drinks and replace them by increasing your water intake. This way you will significantly reduce your calorie intake, as well as boost metabolism. Studies have shown that drinking just half a litre of water can increase your resting metabolic rate by 10-30% for about an hour. Drinking water can also curb cravings as people often think they are hungry when they are actually thirsty, so drinking water can also promote satiety and reduce appetite.
3. Get into weight training
Weight training is an essential component of any workout program, as muscle is more metabolically active than fat, thus having muscle automatically increases metabolism. This means even if you are at rest, you are actively burning more calories. For the women who are reading this, you needn’t worry about getting bulky. Women lack the testosterone levels to get bulky like males. Glutamine is an amino acid that is excellent for stimulating muscle growth and repair, as well as improving muscle recovery.
4. Sip green tea
Not only is green tea high in antioxidants, but it has also been shown to increase metabolism and enhance fat burning. It also happens to contain caffeine, so as well as the antioxidant boost it also provides a little get-up-and-go to your day.
5. Rest up
Aim to get between 7 and 8 hours of sleep a night, as lack of sleep drastically increases the risk of obesity, due to causing elevated blood sugar, insulin resistance, and disrupting appetite-regulating hormones. These all have negative effects on metabolism and overall health. You may benefit from taking magnesium, a powerful mineral that can reduce sleeplessness and relieve restless sleep.
Dr Evgenia Nisman is doing research on leptin levels and metabolism and weight gain at the Camden Holistic Clinic. If you want your levels tested book in to see her. For more information call 02 4655 4666