FIRE UP your metabolism
GIVE YOUR BODY THE RIGHT FUEL TO BURN UNWANTED FAT
Forget cutting out food groups and drastic diets – new research shows you can lose weight by eating foods that boost your metabolism.
“Your metabolism is the process your body uses to break down food and create energy,” says dietitian Ngaire Hobbins.
The better your metabolism works, the slimmer you’ll stay. A diet that is rich in protein, antioxidants and minerals, coupled with daily exercise and regular strength training, will make a big difference.”
Start working these foods into your diet to help rev up your body’s fat-burning powers.
CHOOSE GOOD FATS
As the star source of hearthealthy fats (aka monounsaturated fat), avocados are a powerful fat burner.
“They’ve been shown to help prevent weight gain and there’s even evidence that these fats are more easily burned off by our bodies than other types,” says dietitian Joanna McMillan.
Other rich sources of this so-called good fat include extra-virgin olive oil, and nuts such as macadamias, almonds and peanuts.
DRINK MORE WATER
According to a US study, even a small decrease of 3% in hydration levels can cause us to burn 2% fewer kilojoules per day.
Aim to drink at least eight glasses of water each day and mix it up with cups of antioxidant-rich green tea, which has also been found to have a positive effect on metabolism. GET SPICY
That kick in chilli not only fires up the flavour, but it has health benefits too.
“Chilli contains the chemical capsaicin, which causes us to warm up when we eat it and burn extra kilojoules,” says Joanna. It’s also packed with antioxidants and vitamin C (even more than oranges), so sprinkle some over your favourite foods. UP THE PROTEIN
“Lean meat like beef, chicken and pork all contain natural compounds that help us build muscle and produce energy,” explains Joanna.
“Meat is also rich in iron and zinc, which are needed for proper metabolic function.”
But rather than sticking to steak dinners, you’re better off spreading out your protein to keep your metabolism humming along.
“To ensure you get enough, try to put protein at the centre of every meal,” suggests Ngaire. “So at breakfast, try adding cheese or a nut spread to your toast, toss some nuts and oily fish into your salad at lunch and include lean meat at dinner.”
EAT EGGS FOR BREKKIE
However you like them, eggs are a great source of fuel for building muscle.
“Egg whites are full of protein, while yolk contains plenty of antioxidants, so together they contribute to a healthy metabolism,” says Joanna.
And the best time to eat eggs is in the morning. Studies show eating breakfast can raise your resting metabolism for the day by as much as 10%, so get stuck into an omelette and you’ll be in good stead for the meals that follow.
GO FISHING
“Oily fish such as salmon and tuna are rich in protein and omega-3 fats, which help to reduce inflammation, thereby regulating metabolism,” says Joanna. If you don’t like fish, studies show supplements can be just as effective.
Fish oil is believed to activate our natural fat-burning enzymes, particularly when we exercise. JUST ADD MILK
Follow up a strength-training session of lifting weights or circuit training with a glass of milk to kick your metabolism into a higher gear.
“Milk is rich in the amino acid leucine, which helps to increase muscle growth and speed up the metabolism,” says Joanna.
“Drink it right after working out for maximum benefit.”