It is always good to understand fact from fiction when it comes to advice given regarding nutrition and exercise – so we thought you might find these top tips useful when considering ways that you can boost your metabolism…!
Water – we all know that to drink water is good for us, but it increases our metabolic rate too! Researchers have found that people increased their metabolic rate by 30% after drinking half a litre of water, in addition to which water helps to flush out excess salt and banishes bloat! To calculate how much water you should be drinking follow this simple calculation…!
Body Weight (kg) x 0.033 = number of litres of water to drink daily, plus 500ml water per hour of exercise.
Dairy products – including low-fat dairy products in our diet can have a beneficial effect on the amount of fat we excrete. Researchers have found that a diet high in calcium can double the amount of fat we excrete when compared with those on a low-calcium diet.
Protein– research has shown that up to 25% of calories in a protein-rich meal can be burned of during the digestive process alone, in addition to which it slows down the breakdown of carbohydrates, helping us to feel fuller for longer and is essential for muscle repair – so include low-fat protein in your diet, some good examples of which are lean meat or fish, beans and pulses.
Spices– due to the fact that the likes of chilli increase your heart rate after eating them, spices are believed to increase metabolism by up to 50% for up to three hours after consumption!
Green tea – this raises metabolic rate and the rate at which we burn off fat, and can be included in the amount of fluid we need to drink a day (see calculation above). In addition, green tea is also high in antioxidants and is much higher in antioxidant properties than black tea.
Grapefruit– it is believed that the chemical properties of grapefruit help to reduce insulin levels, which prevents fat storage and promotes weight-loss, as well as being packed full of vitamin C!
Meal times – to keep your metabolic rate lifted, try to eat at least every 4 to 6 hours – ‘little and often’ as the saying goes!
Exercise– all it takes to boost your metabolism is approximately 30 minutes of moderate cardiovascular exercise at least 5 times a week for 6 weeks. The sun is shining, so find some forms of exercise you enjoy, vary it regularly, have some fun and start to notice the difference!
There is no miracle way in which to become lighter and leaner, but these tips, as part of a balanced diet and exercise regime, will set you well on your way…if you would like personal advice on weight-loss, then please contact Kim on 07720 845 849. Alternatively, to kick start your fitness, why not visit Courses & Events for information on what’s coming up in the Spring 2010 months. We look forward to helping you reach your goals soon!
(This information has been put together using Kim’s knowledge as well as an article in the May 2009 issue of Women’s Fitness.)