Up your metabolism and lose weight. We show you how!
A SLOW METABOLISM – THE SYMPTOMS
If you struggle to lose weight despite strict dieting, can’t keep weight off after losing it or if you store most of your weight around your waist, it could mean you have a slow metabolism. Sleeping poorly, constantly being tired, not recovering well from exercise or experiencing extreme fluctuations in hunger, mood or irritability are also telltale signs.
THE INFLUENCE OF THE FOOD YOU EAT
Food requires digestion and absorption before it can be used as energy or stored. These processes require energy. Some foods use more energy to metabolise and these are the ones to eat to increase your metabolic rate. Foods rich in protein, for example, will use more energy compared to carbohydrates or fat. And highfibre carbohydrates such as fruit or green, leafy vegetables require more work to digest than refined carbohydrates such as white bread, confectionery and food with added sugars. Mediumchain fats such as dairy products also need more energy to metabolise than other common fats, such as those found in butter or palm and other vegetable oils, and could be beneficial in boosting metabolism too. Green tea, caffeine and chillies also contain compounds that can actively stimulate metabolism for brief periods.
THE INFLUENCE OF EXERCISE
Active muscles, a harder pumping heart and increased breathing require more energy, so as we exercise our metabolism naturally increases. Even after an exercise session, our metabolism stays elevated as our muscles recover. This is more evident after highintensity interval training where the sessions are short but very intense. Exercises that include some strength training also increase muscle mass, which is one of the best ways to boost your metabolism while at rest.