Ways to speed up your metabolism

 

 

Home About Kineisology Contact Us FAQ Success Stories Testimonials Forms 1st Visit Quick Fixes Touch for health Mind Body Homework Links Charity Cloud 9 Spa Weight loss

 

 

Eat breakfast  

Eat breakfast every morning to jump start your metabolism. If you skip breakfast you may find yourself starving in the middle of the day and eating something unhealthy that can slow your metabolism down. Your metabolic rate is highest in the morning and research shows that a good size (healthy) breakfast will boost metabolism by 10% for the rest of the day. Scrambled eggs on toast or wholegrain cereal with low fat yoghurt and nuts.

Regular meals

Have 5 to 6 smaller meals everyday instead of 3 big meals. Snack on healthy and filling snack foods in between the smaller meals. Eating small healthy snacks in between meals can actually jump start metabolism.

Regular exercise

Exercise everyday. If you are already experiencing fatigue, start out small by taking a 30-minute walk. Take the stairs instead of the elevator, park a little further from your destination and walk the extra block or two. If you have a dog, walk your dog once a week. Walking your dog will not only give you the exercise you need but your dog will enjoy it too. As you keep up with the simple exercises, your metabolism will increase, thus giving you more energy to increase your level of exercise.

Drink water or herbal tea

Drink 8 to 10 glasses of water every day. For some people this might be a difficult task and if that is the case, start out small with drinking water too. Instead of drinking 8 to 10 glasses of water everyday, start out with 4 glasses everyday for a week and work your way up to 8 glasses a day once your body gets used to it.

Add fiber

Get plenty of fiber rich foods in your diet everyday. Fiber rich foods include beans, oatmeal, whole grains, and fruits and vegetables. Get the right amount of fiber rich foods in your diet and you will naturally increase metabolism and feel better.

Drink green tea

Include green tea in your daily fluid intake. Besides water, green tea is also a healthy way to increase metabolism and energy. If you are not a water drinking person, drink 4 glasses of green tea and 4 glasses of water instead of 8 to 10 glasses of water everyday.

Add vit b and c

Get enough vitamins B and C. You can get vitamins B and C in supplement form or eat foods that are high these vitamins. Foods with vitamin B include lean meats, poultry, beans, whole grains, potatoes, legumes, yeast, yogurt and milk. Foods with vitamin C include oranges, orange juice, melons, strawberries, green peppers, tomatoes, broccoli, potatoes, dark green leafy vegetables, cauliflower, red peppers, blueberries, raspberries and cranberries.

Try apple cider

Mix a couple of tablespoons of apple cider vinegar with a pinch of honey and garlic and drink every day. Add the garlic only if you can stand the strong taste. This mixture can increase metabolism.

Sleep enough
Go to bed no later then 10pm and wake up earlier, it helps break the habit of            snacking on junk when you are up late. Just one very late night can or disrupted             or skipped sleep can slow down your kilojoules burn by 5-20% for the next day.

 

Do not crash diet

Restrictive diets put your body into starvation mode, making it hang onto every kilojoules.


Eat you complex carbs
Carbs produce glucose your cells need to function properly, so donít cut down, instead, eat the good carbs Ė brown rice, whole wheat pasta, and whole grain bread.


Slash your fat intake

Fatty foods slow down the Kilojoule buring parts of your cells. Cuta back and you cold burn 16% more kilojoules for up to 3 hours after each meal. Choose veggies instead of animal fats (chickpeas, and beans to substitute for meat)

Use fat free salad dressing and Dijon mustard instead of mayo

Build Muscles

Resistance training (ie. Add weights to exercises like lunges) hikes up your metabolic rate by up to 15% by increasing the muscle mass in your body. Muscle burns 9 times more kilojoules then fat. Interval training such as 3 min fast cycling followed by 1 min easy going is also a great metabolism booster

 

Increase Soluble Fiber Intake

This will help to burn carbohydrates for a longer period of time. Eat more filling and nutrient dense foods because they burn longer. This also increases metabolic efficiency because the body doesn`t have to work as hard to digest food; in turn creating less need for calories will most often eliminate snacky cravings.

Medium Chain Triglycerides(MCT)

These are found in coconut and palm oils and can be used instead of typical commercial margarines and oils in cooking. By adding these to foods, digestion speeds up, cutting down food transit time and increasing elimination. This throws your metabolism into overdrive, burning more calories and increasing nutrient absorption rates.