BURNBABYBURN
Yellow striped top, £25.99, www. zara.com With Fiora McFarlane Swimsuit,
www. warehouse. co.uk Turn down your thermostat to 17C while lounging in front of the box and you’ll burn seven per cent more calories than if the temperature was at 23C, say the American National Institutes of Health Clinical Center. Uneven ground, hills, wind resistance and temperature all make a difference to how hard you work. And about 50 per cent of gym members quit after the first year, while outside exercisers tend to keep it up. Capsaicin – the ingredient that gives chilli peppers spice – makes you burn off more energy at rest by a process called thermogenesis that increases your body’s heat, a study by the University of Copenhagen found. Dr Brewer said: “Turmeric extracts raise metabolism enough to significantly increase weight loss.” Opti-Turmeric, 30 capsules,
£10.99, healthspan.co.uk. It contains potent antioxidants called catechins which can increase calorie burning by four per cent, said a study in The American Journal of Clinical Nutrition. After a night’s sleep, breakfast kick-starts your metabolism in the morning, says Frida. A study from the University of Bath found those who eat a healthy breakfast lose more weight than those who don’t. Muscle tissue burns more calories than fat tissue, so increasing your muscle mass will help you lose weight. In one 2009 study, those who lifted weights for just 11 minutes per day for three days a week As well as helping you to feel full, research shows that increasing your intake of protein can increase the amount of calories you burn. We burn more calories digesting protein than carbs, sugar and fat. Pippa Campbell, a nutritionist and life coach, said: “Add a couple of tablespoons to a glass of warm water and drink it on an empty stomach about 30 minutes before your dinner.” Sleep loss hikes the risk of obesity because of its effect on metabolism, research presented at the European Congress of Endocrinology in Lisbon showed.
It disrupts hormones responsible for making you feel full and raises levels of brain chemicals which are known to stimulate appetite. Doing this once a month resets your metabolism, said Pippa. “It sends your body into a sort of ‘shock’ mode to burn more fat, while it searches for other sources of energy,” she said. “Add a teaspoon to your morning juice or grate fresh ginger over your porridge,” suggested Frida. “It helps to speed up your metabolism.” Coffee drinkers have metabolisms that are on average 16 per cent higher than those who choose decaf, according to a study in the American journal Physiology & Behavior. Scientists in Toronto showed taking a few minutes for a deepbreathing exercise will send more oxygen to your cells, allowing them to use up more energy. An American Journal of Clinical Nutrition study found drinking can slow your metabolism by as much as 73 per cent.