As we grow older and greyer our metabolisms are naturally going to slow down but that doesn’t mean for every few years we gain we should add another dress size! Mid 20s is when reality kicks in and fueling up on alcohol, take aways, late nights and not hitting the gym really starts showing on those hips. There used to be a time where we didn’t think twice about what we were eating and how it was going to impact our bodies. Naturally we become a lot more aware of what we put into our bodies as we get older, whether it’s do with weight or well being. With some thorough research, here are some steps you can make to speed up your metabolism:
• Breakfast – As mentioned in a previous blog, start your day with some warm freshly squeezed lemon water but more importantly Do NOT miss breakfast or you’re asking for trouble with your metabolism. Many of us including myself wake up excruciatingly early on weekdays to be chomping on breakfast before leaving work. If like myself this is you as soon as you get into work make sure you have a protein fuelled breakfast. Eating breakfast jump starts your metabolism and keeps your energy up all day. According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day. Don’t grab a Mcdonalds breakfast, this will counteract what you’re trying to do as well as make you hungrier during the day and feeling sluggish (Talking from experience)! Eat well – a few of our favourites include boiled eggs & smoked salmon, bran-rich cereal, fresh fruit and a warm porridge on a cold day.
• Exercise – Exercise is vital, and becomes even more important as you grow older as your metabolism slows down. Although any exercise is great for your general well being it is recommended if you are particularly looking to increase metabolism you should do high-intensity exercise or strength-training workout rather than low intensity. After your workout your metabolism will increase for a lot longer after you are done working out by exercising in this way so get your weights out girls and start HIIT training! High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts.
• Matcha green tea – If I was writing this blog 6 months ago I would have probably put green tea but ever since my recent travels to Europe I stumbled across match green tea in Amsterdam.. Yes Amsterdam and decided to research more into it back on my arrival. Once getting back I started researching on the benefits of matcha green tea and numerous studies have shown that use of matcha green tea helps to improve the way the body burns fat and increase metabolism.
Personal favourite – PureChimp Super Tea (Matcha Green Tea Powder) 50g – Ceremonial Grade From Japan – All Natural & Vegan
• Water, water, water – Water Is a key player in your digestive process. German researchers found that drinking 6 cups of cold water a day can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year! Keep hydrated and stay away from those fizzy drinks, they’re not doing your insides and outsides any good! Also, snack on fresh fruits and vegetables, which naturally contain water, rather than crisps & chocolate.
• Eat more! – Sounds odd if your trying to lose weight..right? Wrong! Make sure your eating every 3 to 4 hours to keeps your metabolism cranking, so you burn more calories over the course of a day.
• Zzzzzzz – Your body needs to rest and recharge kind of like a battery. Try get 7/8 hours sleep a night as not getting enough quality shuteye has also been shown to slow metabolism. Turn off the lights, put your phone away and turn that TV off. You’ll thank me tomorrow for it!
• Spice it up – If you can handle the heat make it hot and load up on those chilies! Capsacian, a molecule found in spicy chilies, has been shown to raise body temperature and speed up fat loss — although it is only by a small percentage better than not doing it… Don’t you agree?
• Protein – Pizza, pasta, bread and all carbs are delicious, but they’re not doing your metabolism any favours. Packing protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does. Fatty fish like salmon, tuna and sardines are also loaded with hunger-quashing omega-3 fatty acids so go eat some of nemo’s friends!
Making these small changes in your life will have a huge impact on your metabolism and weight. Let us know how you get on with these 8 steps!
Ami Mahal x