Muscle has a big effect on metabolism, which means you can improve it by increasing your lean muscle mass and keeping your body fat down. “Eating plenty of protein (in conjunction with exercise) will help maintain and build your muscle strength,” says Cassandra Barns, nutritionist and fitness instructor. “This is especially important if you’re cutting calories, because your body may start breaking down your muscle tissue for energy – eating more protein can help protect against this.”
Eat more fatty acids, which are found in oily fish such as Salmon, to help boost your metabolism. “The essential fats are important for your health in general, but they also slow down the rate at which the stomach empties,” explains Dr Marilyn Glenville, a leading nutritionist and author of The Natural Health Bible for Women. “This makes carbohydrates even more slow-releasing. They can make you feel fuller for longer and also control hunger.”
Add some apple cider venegar to your shipping list. “Add a couple of tablespoons to a glass of warm water and drink it on an empty stomach about 30 minutes before your dinner,” says Pippa Campbell, nutritionist and weight-loss coach. “This will not only boost your metabolism, but it will help to curb your appetite. It’s also a great addition to salad dressings, too!”.
High Intensity Interval Training boosts your metabolism. “HIIT causes you to consume more oxygen and make your cells powerhouses; the mitochondria work harder to burn energy, preserving muscle tone in the process,” explains Pippa.
Almonds are high in essential nutrients, especially minerals and vitamins. “They are also full of nourishing healthy fats as well as being high in protein,” explains Glenville. “Fat and protein make you feel fuller for longer, which should encourage you to snack less. They also help to balance your blood sugar levels and improve insulin sensitivity.”
Digestion – including transit time through the gut – can be affected by the bacteria that live there. “A good-quality probiotic supplement could help move things along and improve digestive comfort,” explains Cassandra. Taking a probiotic supplement can help re-balance the good bacteria in your gut, support digestion and reduce symptoms of intolerance.
Find what food groups work for your body by delving deeper into your DNA. Most DNA kits take a blood sample, which is then analysed by medical experts, so that a customised and unique plan can be prepared.
No, read on…! “Twenty four-hour fasting actually sends your body into a sort of ‘shock’ mode to burn more fat, as it is searching for other sources of energy,” says Pippa. Don’t overdo it – but fasting once a month can really kick-start your metabolism.
Making the switch from your morning latte to a cup of hot water and lemon can help to activate your digestive system for the day ahead. Alix Woods, nutritionist at Quest Nutra Pharma explains: “I switch to a healthier morning habit of having a mug of warm water and lemon. Lemons are alkalising and water is detoxifying, which is essential to hydrate all our cells. The lemons mixed with the warm temperature of the water act as a digestive aid and helps the body to eliminate toxins.”
A magnesium supplement may be beneficial for long-term support for your metabolism. “This is especially true if you lead a stressful lifestyle or have trouble sleeping,” suggests Cassandra. “Many of us don’t get enough of it.”