It’s your body’s engine – but, how can you speed up your metabolism to burn MORE fat
We all have one friend who eats whatever they want and credits their fast metabolism for their trim shape. Here are some tips to help rev yours up.
We all know someone who seems to be able to eat whatever they like, never set foot inside a gym, and yet they always manage to fit in their size 10 jeans.
When questioned about their eating habits, such people usually respond with: "I just have a fast metabolism."
But while our metabolism's base rate is determined by genetics, there are a few simple lifestyle changes we can make to help speed up the fat burning process.
WHAT IS YOUR METABOLISM?
Your metabolism is the constant process that your body uses to keep everything functioning.
Your metabolism is always running, even when you are asleep.
Some people do have a faster metabolism than others, and that is often down to genetics.
Although there's nothing you can do about your genetics, there are a few lifestyle changes you can make to give your metabolism a boost.
HOW CAN I SPEED UP MY METABOLISM?
Because the metabolism's base rate is set by genetics, there's no quick way to speed it up - it can only be changed by adapting long-term lifestyle changes.
Top tips to speed up your metabolism include:
1. Eat breakfast
People often dismiss the importance of eating a good breakfast. We go all night without food, and our bodies can approach a fasting state where our body will withhold calories if we wait too long to eat after waking up.
2. Lift weights
Muscle burns more energy than fat, so a combination of lifting weights and eating well plays a big role in how we process nutrients.
3. Eat more omega-3
Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism.
Foods high in omega 3 include salmon, walnuts and eggs.
4. Drink green tea
Evidence shows the active ingredient catechin may crank up metabolism.
Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn't, suggesting that catechins may improve fat oxidation and thermogenesis, your body's production of energy, or heat, from digestion.
5. Don't cut calories
One of the most common dieting myths is to eat a low-calorie diet.
If you cut out too many calories, your metabolism puts the breaks on fat-burning to conserve energy. It is better to eat enough of the right foods.
6. Guzzle plenty of water
A study, published in the Journal of Clinical Endocrinology and Metabolism,found that gulping down 0.5 litres of water can increase your metabolic rate by up to 30 per cent.
It is also important to keep hydrated throughout the day – being even a little bit dehydrated can cause slow your metabolism down by three per cent.
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7. Snack
Although snacks have a bad reputation for being unhealthy, they are very important to keep you fuelled and nourish your body throughout the day.
Snacks should have a balance of protein, fibre and carbohydrates and should not contain too much salt or sodium.
Healthy snacks like nuts, fruit and vegetables help you keep fuller for longer and keep your metabolism working.
WHAT SLOWS METABOLISM DOWN?
There are many habits that can make your metabolism run at a slower pace.
Not getting enough sleep is one of the main reasons your metabolic rate can slow down.
Sleep is not only crucial for your metabolism, but skimping on sleep can also lead to long-term conditions such as heart disease, diabetes and can even halve fertility in men.
Taylor Newhouse, a registered dietitian with the Texas A&M School of Public Health, said: "Sleep is one of the biggest factors that people seem to forget about.
Even if someone eats well and exercises, if they don’t get adequate sleep, then their metabolism won’t run as efficiently
Taylor Newhouse, Texas A&M School of Public Health
"Even if someone eats well and exercises, if they don't get adequate sleep, then their metabolism won't run as efficiently."
Stress can also indirectly lead to problems with your metabolism.
People with high amounts of cortisol, a stress hormone, tend to be overweight, and being overweight can slow your metabolism.
Lowering your cortisol levels can start a chain-reaction that can help your metabolism run more efficiently, so relax!
WHAT HAPPENS TO MY METABOLISM AS I GET OLDER?
Metabolism goes through the ageing process. As your metabolism slows, your continuous diet and exercise choices become more important.
While the cause for this is unclear, women entering menopause will experience a slower metabolism and can find it more difficult to stay at a healthy weight, which makes diet and exercise vital to healthy ageing.
"Nothing changes overnight," Newhouse said. "It's a matter of making the small choices that can add up to try and negate the effects that are naturally slowing down your metabolism."