How to boost your metabolism
Keeping your
body’s chemical process going is vital to maintaining a healthy weight, or
losing excess fat — here’s how
Metabolism varies massively from person to person.
Some are blessed with a mega fat-burning engine, others have to work a little
harder. That said, there are lots of ways to improve yours. It’s crucial to
remember that more important than anything is a balanced diet.
It’s said often for a reason: Fruits and vegetables,
a dose of protein, and plenty of good fats are all essential. Here are a few
other tips to help you stay your optimum weight.
Eat enough
If you’re getting enough exercise and building
muscle, eating too few calories can result in muscle loss.
Muscle helps the metabolism tick over — the more
muscle you have, the more weight you’ll lose, as muscles continue to burn fat
long after you’ve worked out. Eat enough protein, complex carbs and fruit and
vegetables.
Green tea
One study found that participants, who opted for
green tea over fizzy drinks and soft beverages loaded with sweeteners, lost
belly fat.
Exercise
Taking it a notch up in the gym is important. Aerobic
exercise is vital to keeping everything working well. Weights are great to burn
fat, and interval training — cycling quickly and then at a reduced pace for a
period of time — together make for a solid foundation.
Foods that help
Many dietitians recommend eggs, broccoli, whole milk,
olive oil, nuts, salmon and other lean proteins, and plenty of fruit and
vegetables. It’s all down to the nutrients they bring. Take eggs, for example.
Some people eat only the white in a bid to shed weight. But consuming the whole
thing is a better idea. The yolk contains many metabolismstoking nutrients,
including fat-soluble vitamins, essential fatty acids and — most significantly
— choline, a powerful compound that attacks the gene mechanism that triggers
your body to store fat around your liver.
Skip diet soda
Many studies suggest diet soda is linked to weight
gain, sugar cravings, metabolic syndrome, and a host of other problems.
Drinking diet drinks essentially tricks your body — and while there may be no
calories taken in to begin with, the drinks can lead to problems down the line.
Cut down on booze
There’s nothing wrong with having fun and unwinding,
but alcohol is high in calories and doesn’t do you any good when consumed in
excess. When your body has a cocktail to break down, it takes precedence over
any food that you’ve already eaten that’s waiting to be digested. This slows
down the entire metabolic process. In fact, some researchers claim boozing can
decrease the body’s fat-burning ability by up to 73 per cent.
Dim the Lights
Studies show that phones and lights disturb your
sleep, and your body needs solid, quality rest to keep going.
Your metabolism is part of a healthy body.
Laugh a lot
Genuine laughter burns energy and raises the heart
rate, according to a study published in the International Journal of
Obesity. So 15 minutes of giggling means you burn around 50 calories.
Lower your temperature
A striking new study published in the Journal
of Diabetes suggests your body stores ‘good’ fat in cooler
temperatures. There’s research to support this. Don’t be too cold — but you’re
going to benefit if you keep your bedroom cool.
Coffee
Your body’s metabolism benefits from coffee, as
caffeine boosts energy and raises your heartbeat.
Don’t drink too much — but, like anything, it’s a
positive impact in moderation. Also, crucial is drinking lots of water,
skipping naps, and there are loads of other foods to try to eat more of, and
exercises to do.
Like anything, a lot of the science behind these
things is evidence-based but not wholly conclusive — so don’t expect miracles
and don’t take everything as concrete fact. The one thing to remember is always
eat well and get plenty of exercise. —Daily Mirror
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