Try these expert tips to boost your metabolism fast!
- Brew Up Green Tea
: Drinking green tea is said to help boost your metabolism and burn fat. A study in Shanghai found people who drank two servings of green tea rich in catechin – an antioxidant – lost around 2cm from their waists and 1.2kg over a 90-day period. “To make green tea, use water that’s just off the boil – 70c, rather than the usual 90C, says naturopath and tea creator Mim Beim. ‘Brew teabags for 1 to 3 minutes, or 2 to 4 minutes for tea leaves.’
- Get Enough Zeds: Sleep deprivation can cause increased levels of the hormone ghrelin, which stimulates your appetite, as well as decreases leptin, which tells you when you’re full. Long term, this can lead to increased risk of obesity, say US researchers. Make sure you’re getting enough shut-eye by winding down before bedtime.
- Prime Your Gut
: Scientists have found obesity is linked to an alteration in our gut bacteria and it turns out that probiotic-rich foods like yoghurt can help. Researchers at Imperial College, London, found yoghurt drinks containing Lactobacillus rhamnosus may affect the way the body absorbs fat, which may help prevent weight gain. Make sure your yoghurt contains live cultures to enjoy the benefits.
- Exercise: Building lean muscle is the number one way to boost your metabolism, says Kate Allott, National Fitness Manager at Anytime Fitness. “The more muscle mass you have, the faster your metabolic rate will be ongoing, and the more kilojoules you’ll burn at rest,” says Kate. “This is why resistance or weights training is so important as part of a regular fitness regime. If you want to lower your body fat percentage, cardio training first thing in the morning can accelerate this, as you’re training in a fasted state and tapping into your fat stores for energy.”
- Spice It Up
: Adding certain herbs and spices to your meals is another proven way to help boost your metabolism fast. “Many of the warming spices including chilli, ginger and turmeric increase resting metabolic rate (RMR) – the rate we burn kilojoules,” says Mim. Try turmeric in Indian curries, ginger as a tea, or chillies to add a kick to dishes.
- Stay Hydrated
: Water plays a vital role in helping your body transform fat stores into energy. Researchers found drinking 500ml of water increases metabolic rate by 30 percent, an effect that peaks after 30 to 40 minutes and results in a loss of around 100kj. So if you drink two litres daily, that could add up to 400kj a day.
This article was originally published in New Idea.