Tips to boost your metabolism

Your metabolism is determined by several factors including your age, gender, activity level, diet and genetics. But there are steps you can take to help improve your metabolic rate and how effectively you burn kilojoules. Try these tips to boost your metabolism now.

Don’t crash diet

Although diets may help you drop kilograms, they come at the expense of your health, good nutrition and are not sustainable. Crash diets can also cause you to lose muscle, which in turn slows down your metabolism. The final result is that your body gains weight faster than before the diet. Rather opt for a balanced and varied diet to ensure you’re getting enough nutrients.

The easiest way to boost your metabolism is to pack on some muscle

Our bodies constantly burn kilojoules, even when we’re at rest. This resting metabolic rate is much higher in people with more muscle. In fact 500 grams of muscle uses about 25 kilojoules a day just to sustain itself, while 500 grams of fat only burns about 8 kilojoules a day. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Try smart snacking

Eating smaller portions more often can help you lose weight. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every three hours keeps your metabolism going so you burn more kilojoules.

Keep up the cardio

Aerobic exercise can rev up your metabolism – even after your workout has ended. The key is to push yourself as hard as you can. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts.

Amp up your water intake

Make sure you drink enough water. If you are even mildly dehydrated, your metabolism may slow down. To stay hydrated, drink a glass of water before every meal. You can also snack on water-rich snacks such as fruit and vegetables. Avoid diuretics such as coffee and salty snacks to keep your water levels optimal.

Go for protein

The body burns more kilojoules digesting protein than it does fat or carbohydrates. Although you want to eat a balanced diet, try replacing some carbs with lean, protein-rich foods such as beans, nuts, eggs, fish and turkey.

Say yes to spicy food

Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. This is because spicy foods contain chemical compounds that improve the metabolism. The effect is temporary, but if you eat spicy foods often, the benefits may add up.

Boost with caffeine

If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Enjoyed in moderation, caffeine may cause a short-term increase in your metabolic rate.

And there you have it, a few simple tips to boost your metabolism!

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