Healthy Blog

Feeling Sluggish? Boost your Metabolism with these tips!

Wednesday, March 11, 2015

Metabolism. The scapegoat for extra weight, the unwanted gift from your ancestors and the curse of winter. Not a day goes by without someone complaining about their slow metabolism but is there anything we can do to give it a boost?

Firstly, metabolism is an important process, it’s the sum of all biochemical and hormonal reactions that take place within the body to keep the organs and cells working in optimal order. Your metabolic rate (BMR) is the rate in which your body uses energy to carry out these functions. It is determined by a range of factors, including age, gender, heredity, hormone levels, body composition, body size and physical activity levels. The only factor that you have complete control over is your activity levels.

If you are looking to boost your metabolism the goal is consistency so avoid quick weight loss diets or detox diets as they can actually slow your BMR down. Instead, incorporate these simple metabolic boosting activities into your every day.


Pump some iron

Muscle requires energy to be built, used and maintained. This means it burns kilojoules at rest so increasing your muscle mass should be your first priority. You may not see a change on the scales because one muscle cell weighs twice as much as one fat cell, but it takes up one fifth of space which means your clothes should feel different.

It is also ideal to exercise in the morning as your metabolic rate can lift by 10% for four hours.

Eat breakfast

Eating breakfast will kick start your metabolism. Without it, your body begins to prepare itself for starvation = storing fat. Choose foods for breakfast that will give you energy for the day such wholemeal bread, eggs and healthy fats like avocados.

Enjoy a mid morning coffee

Caffeine is a central nervous stimulant and can jolt your metabolism. No more than 1-2 cups a day and skip milk and sugar to receive the most benefits.

Walk and talk

Inactivity of 4 hours or more can affect the enzyme that controls fat and cholesterol metabolism. If you spend long periods of your day sitting, create a habit of standing up regularly e.g. every time you take a phone call.

Stay hydrated

Your body’s chemical reactions, including your metabolism depends on water. Even if you’re slightly dehydrated you run the risk of slowing your metabolism. Keep a water bottle with you and constantly sip throughout the day. Studies have shown that drinking water can boost your metabolic rate by 30%.


Break a sweat

Going for a walk or run during the day will raise your metabolic rate and keep your resting energy expenditure high for the remainder of the afternoon. Aim for at least 30 minutes of moderate to vigorous exercise a day.

Relax with a green tea.

Green tea contains the antioxidants that stimulate the central nervous system, releasing fat into the blood stream. Aim for at least one cup a day for a metabolic boost.


Spice things up

Add a dash of cayenne pepper or chilli to your evening meal. Spices release heat and increase your body temperature.

Watch a comedy

Not only will laughter make you feel good, scientists have found that as little as 10 minutes of laughter a day can burn energy.


If you’re sleep deprived your body has a decreased ability to manage blood sugar levels. This often reveals itself as cravings and an insatiable hunger throughout the day. Aim to get at least seven hours of sleep a night so you wake up refreshed and ready for the day.