Boosting your metabolism can be effected by food and exercise. Metabolism generally refers to the number of calories your body burns in a day. It is influenced by three main things:
- Your Basal Metabolic Rate (BMR) (the number of calories you burn performing the basic functions that keep you alive).
- Your level of Physical Activity.
- The Thermic Effect of Foods that you Eat (the number of calories it takes to digest and absorb the foods you eat).
Here are 9 top tips for maximizing your metabolism.
1. Eat high fibre carbohydrates:
High fibre carbohydrates are harder to digest than simple carbohydrates and therefore have a greater thermic effect. On top of this foods that are high in fibre are generally lower in calories (because fibre itself contains zero calories), help suppress your appetite and provide you with many more fantastic benefits. High fibre foods include fruits, vegetables and wholemeal products so where possible make sure your dietary carbohydrates come from these sources. Not only will they help you burn slightly more calories but they will also make it easier for you to lose weight. However, you need to make sure that you do not go overboard on the fibre. Excessive fibre consumption has been linked with wind, diarrhea, constipation and more.
2. Eat vitamin rich foods:
Your body relies on vitamins and minerals to perform a number of essential functions. If you become deficient in any of the thirteen vitamins you may not be able to perform some of these functions properly which can have a negative impact on your BMR. There are lots of vitamin rich foods including fruits, vegetables, eggs, liver and nuts. To maximise your metabolism, you need to make sure you are getting the recommended daily allowance (RDA) for all your vitamins from the foods you eat. It will keep your BMR at its optimal level and also promote good overall health. However, like with fibre you need to make sure you don’t overdose. Getting too many vitamins has a number of adverse effects including cell and organ damage.
3. Drink lots of water:
If your body is not properly hydrated it may not be able to perform certain vital functions. This can lead to a reduction in your BMR. Therefore, you need to make sure you are drinking enough water to maximise your metabolism. I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water whilst exercising helps me stay hydrated throughout the day.
4. Make sure you are getting enough protein:
Most people’s diets are rich in fats and carbohydrates but contain very little protein. However, protein is a very important macronutrient that is essential for the growth and repair of your body’s cells. It also has a greater thermic effect than fats and carbohydrates with research suggesting that 25% of the calories in protein are burned during digestion and absorption. Therefore, you can give your metabolism a boost by making protein a richer part of your diet.