Speed Up Metabolism

You can affect your metabolic rate, here's 8 ways to speed up metabolism by WLR dietitian Juliette Kellow.

8 Ways to Speed Up Your Metabolism

By WLR Dietitian

Juliette Kellow BSc RD

1. Get active - it's a sure-fire way to increase the amount of muscle you have, which in turn will speed up your metabolism. Do a mixture of aerobic and resistance training for best results. And don't forget to be more active in your daily life too.
    
2. Eat little and often - there's evidence that eating small, regular meals throughout the day, rather than one or two large meals, may help to keep your metabolism ticking over. Surprisingly, around 10 percent of the calories we use each day go on digesting and absorbing food - so the more times you eat, the greater this effect is likely to be.
    
3. Eat plenty of protein-rich foods - research shows that around 25 percent of calories in a protein-rich meal may be burnt off. But make sure you choose low-fat protein foods such as lean meat, skinless chicken and low-fat dairy products.
    
4. Spice up meals - it's not an old wives tale after all! Spices like chilli are thought to raise metabolism by up to 50 percent for up to three hours after eating, due to increasing your heart rate. But before putting the local Indian takeaway on speed dial, work out which curries have the lowest calorie and fat content.
    
5. Swap you daily cuppa for green tea - there's evidence that it contains antioxidants that speed up metabolism.
    
6. Try a CLA supplement - more extensive studies need to be carried out before any definite conclusions can be drawn, but research has shown that conjugated linoleic acid (CLA) might increase muscle and therefore boost metabolism.
    
7. Chill out - research shows that being very cold can increase metabolism by up to 20 percent.
    
8. Have a sauna - being very hot is also thought to boost metabolism by about 20 percent (but check you don't have any underlying medical problems that mean you shouldn't go in saunas or steam rooms).