A healthy metabolism helps you feel energetic, and if you want to lose weight, it helps even more. There are a number of ways to support it, and combining them will bring you far more success than relying on exercise alone.
Exercise is the most effective way to raise the number of kilojoules you burn, but if you eat more at the same time, results will take longer. Use food and these tips to help.
5 tips to support your metabolism
1. Eat regular, mindful meals. Eating at regular times helps control hunger so you don’t overeat later. Chew thoroughly and eat slowly, so your body has time to register it’s full. Soup is a great filling, low-kilojoule meal.
2. Fill up on whole foods. Build your meals around fish, nuts, seeds, dark green leafy vegetables, broccoli, tomatoes, blueberries, apples, pears, citrus and whole grains. Protein takes the most energy to digest, and chilli, cayenne, garlic, cinnamon and green tea add flavour and may give your metabolism a small boost. Drink plenty of water through the day; about 8 glasses is a good guide for most people. Learn more by booking your free consultation with me through Kitchen and Nutrition Coaching.
3. Cut back on the extras. Limit refined carbohydrates, fried and fatty foods, alcohol, and sugary foods and drinks.
4. Eat a good breakfast. A breakfast with protein and fibre, such as eggs or yoghurt with fruit and wholegrain toast or oats, helps many people control their appetite and make better choices for the rest of the day.
5. Build muscle. Resistance or weight training increases muscle mass, and muscle burns more kilojoules than fat, even at rest.
A simple exercise guide
Recommended exercise levels vary with age and fitness, but here is a simple, no-nonsense guide:
Walk or run. Walking and running are the cheapest and most effective forms of exercise; choose whichever suits your fitness level. Aim for a pace where you can talk to your walking partner but not sing. If you can sing, you’re not working hard enough; if you can’t hold a sentence without puffing and panting, it’s too much.
Start slowly. If you haven’t been exercising, start with 10 to 20 minutes, 3 times a week, and gradually build up towards the Australian guideline of 150 to 300 minutes of moderate activity a week. Add resistance training 2 to 3 times a week to build muscle. Going too hard too soon can lead to injury and soreness, and it won’t be enjoyable, which makes it easy to give up.
If you have a health condition, are pregnant or haven’t exercised in a long time, check with your GP before starting a new exercise program. For more guidance for your age and needs, the CSIRO and Australia’s Physical Activity Guidelines are simple, no-nonsense resources.
Make the change today. Happy sizzling!
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
