8 tricks to boost your metabolism
By Casey O’Dell, Accredited Practising Dietitian (APD)
- Build muscle – your resting metabolic rate is what your body burns at rest. The higher muscle percentage, the faster your metabolic rate…and this means the more calories you burn.
- Change up your workout – do more resistance-based exercise and high-intensity-interval style such as F45, HIIT training and boxing. This training results in longer lasting elevation of your resting energy rate (or metabolism).
- Snack smart – higher protein snacks will contribute to muscle building. A good snack tip is that if you have been training, have a snack. And if not, limit the snacking as much as possible.
- Hydrate – when you are dehydrated your body is less efficient at burning calories. Aim for 8 eight glasses (2 litres) per day and eat plenty of fruit and vegetables which have a high water content.
- Protein – your body uses more energy to burn protein foods. Stick to lean protein and try to incorporate at least one source of protein at each meal. Examples include lean meat, chicken, fish, tofu, eggs, and low fat yoghurt.
- Spice up your life – adding chilli to meals provides a temporary increase in your metabolic rate. This can add up over time.
- Avoid crash diets – I see this time and time again, when people have been on every diet you can think of and are far more overweight than before they started dieting. Diets that promote quick weight loss can reduce lean muscle, are unsustainable long term and reduce your metabolic rate over time – making it difficult to control your weight in the long term, even with energy restriction.
- Coffee – caffeine gives a short term rise in metabolic rate and some studies show it can increase exercise endurance allowing you to burn even more energy during your workout.