The secrets to getting your metabolic rate moving faster than Usain Bolt.
We’ve heard it all before: a new magic potion or diet claims to help lose that stubborn 3 to 5 kilos you’ve never been able to get rid of. The secret to this magic formula however, may not be this miraculous new diet but, to boost your metabolism.
1. Do not skip meals
You must eat every 3 to 4 hours. Eating regularly helps boost your metabolic rate as it has to work to digest, absorb and then use the nutrients from the food. Read: it burns fat. Or, the fancy term for this is “the thermic effect”.
Try: eating the highest quality foods, avoiding processed items, including a combination of high-fibre carbohydrates, lean protein and healthy fats, is a fast way to burn fat.
2. Get training with high intensity weights circuits
When we exercise, we have this great post-exercise period called EPOC: Excessive Post-Exercise Oxygen Consumption, which refers to the period in which your metabolic rate is raised after the workout. All training creates EPOC, but these exercises will give you the most bang for your workout buck.
Try: high intensity weight training and circuit training in 40-70 second sets to rev up the metabolism. Repeat three days per week and save the longer, low-intensity workouts for your recovery days. This will have your metabolic rate raised for up to 48 hours after your workout. Even while you’re sleeping!
3. High intensity training: part 2
Now you’re ready for anaerobic and interval training. Anaerobic training refers to cardio workouts with intense short intervals at 100 per cent effort combined with recovery intervals.
Try: sprinting for 100 metres followed by a 90 second recovery. These sprints, in conjunction with high intensity interval training (1 min hard: 1 min easy) is great for the time poor or those who get bored easily, as these sessions shouldn’t last longer than 30 minutes.
4. Drink green tea
High in antioxidants, green tea also contains catechins, a natural component that speeds up the metabolism. Research published in the American Journal of Clinical Nutrition has shown drinking three cups of green tea per day can help reduce body fat. Added bonus? Catechins have been shown to have anti-inflammatory effects, anti-cancer properties, and may help control cholesterol levels.
5. Improve your thyroid function
To increase your metabolism, the thyroid needs to function at it best. Your thyroid is effectively, what gets your metabolic rate going through the roof or brings it to a complete halt. Support your thyroid function by including more seafood, nuts and seeds in your diet. These foods are high in selenium, vitamin E, iodine, zinc and copper which are essential nutrients for the thyroid.