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“You can rev up your metabolic engine without changing how much you eat,” says Dr Mark Hyman, author of Ultra-metabolism. Combined with an interval workout these four simple tips will have your body burning kilojoules all day – and all night.
Increase Your Protein Intake
A British study found that participants who increased the percentage of protein-based kilojoules in their diets burned 71 more kilojoules a day (more than three kilograms a year) than those on low-protein diets. “Protein burns hotter than other food sources,” says Hyman.
Jump-start your metabolism early with two scrambled eggs or a few slices of bacon for breakfast, then keep it up throughout the day with at least one protein-packed snack such as almonds or cheese, and lunch and dinner built around legumes, lean meats, tuna or salmon.
Eat More Often
Skipping meals lets your body’s kilojoule-burning furnace go cold, says Hyman. Spread out mini-meals throughout the day. Try a cup of yoghurt with fresh fruit or almonds at 10.30am, and a boiled egg or hummus with vegetables at about 3pm.
Burn Fat Faster
Kick your metabolism into overdrive by performing this bodyweight routine 12 hours before or after your weight workout. Go from one exercise to the next without resting between exercises and repeat the circuit up to four times.
– Prisoner squat (20 reps)
– Push-up (15 reps)
– Bulgarian split squat (15 reps per side)
– Inverted row (as many reps as you can do with perfect form)
– Prisoner forward lunge (10 reps per side)
– Elevated push-up (eight reps per side)
– Go Green
Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. In a 12-week double-blind study published in the American Journal of Clinical Nutrition, participants who consumed 690mg of catechins from green tea a day had significantly lower body-mass indexes and smaller waist measurements than those in the control group. So skip the Lipton and steep one teaspoon of loose green-tea leaves, available at any Chinese food market, in hot water for four minutes.
Eat Breakfast Every Day
Start by proving to yourself that you have time for it. This weekend, time how long it takes you to nuke a bowl of instant oats and eat it. We’re betting less than five minutes, which isn’t long enough to make you late for work. Then remind yourself why it’s so crucial. “Not eating breakfast may reduce your metabolic rate by 10 percent,” says sports nutritionist Leslie Bonci. This, in turn, increases your risk of obesity, high cholesterol and diabetes.
“Keep a breakfast bar next to your bed or pour dry oats or cereal in a bowl the night before,” suggests Bonci. And leave a bowl of fruit or bags of trail mix near your front door so you can grab them in a hurry.