16 ways to fire up your metabolism
See how natural supplements can help you lose weight
What is metabolism?
The term ‘metabolism’ refers to all the chemical reactions that take place in your body every day. It’s the process of turning the calories you consume into energy to keep yourself alive. Calories (also called kilojoules) are a measure of the fuel that our bodies burn in order to function.
A strong metabolism is tied to more than a good-looking body – it’s also beneficial for our immune function, lower rates of diseases, fertility and a healthy sex drive, lean muscle mass, having more energy and vigour, brain functionality, longevity, and much more.
A fast metabolism means you burn more calories. The more you burn, the easier it is to lose weight. To a certain extent, our bodies have a metabolism determined by gender and genetics, but there's still plenty of room to increase (or lower) it through diet and activity.
Who suffers from poor metabolism?
Your metabolism naturally slows after the age of 40, which means you need to proactively add certain metabolism boosters into your daily life to keep yourself feeling and acting young. The average person gains more than half a kilo a year during adult life – enough to pack on 18 kilos between their mid-twenties through to the age of 50. However, midlife weight gain isn't inevitable. With a healthy regime, you'll sleep better, have more energy and feel firmer.
19 signs and symptoms of poor metabolism
Is it possible to boost your metabolism? When most people think of what it means to have a ‘high metabolism’, they picture someone who’s ‘luckily’ naturally thin. We assume these people can maintain a healthy body composition mostly due to their genetics, despite whether they try to eat a healthy diet, and exercise, or not.
Your metabolism is, in fact, determined by several factors, including your genetic makeup, body composition (percentage of muscle mass and fat), gender, hormonal health, level of activity and age. Some of these factors are within your control (like muscle mass and activity level), while others are not (genetics and age).
Here are some common signs suggesting you’re suffering from less-than-ideal metabolic functioning:
- Ongoing fatigue.
- Cold body temperature, frequently feeling cold.
- Thinning hair on your head.
- Cracked, dry, skin.
- Low libido and poor sexual health.
- Irregular periods (for women).
- Slow-growing, brittle fingernails.
- Trouble sleeping through the night.
- Constipation and slow-moving bowels.
- Bloating after eating.
- Mood disorders like anxiety and depression.
- Frequently urinating.
- Struggling to lose weight.
- Excessive thirst and dry mouth.
- Trouble concentrating or brain fog.
- Allergies and hypersensitivities.
- Low energy levels.
- Low motivation for physical activity.
- Getting sick more often.
16 ways to boost your metabolism
If you’re worried you’re ‘just one of those unlucky people’ with a slow metabolism, you’ll be happy to know that this isn’t necessarily true. There are a number of things you can do to help raise your metabolism, burn excess calories and lose weight as a consequence.
- Eat a good breakfast
Eating breakfast will jump-start your metabolism and keep your energy levels high all day. It's no accident that those who skip this meal are 4½ times as likely to be obese, according to the American Journal of Epidemiology. Eat foods that are slow to digest and leave you feeling fuller longer, such as a mix of lean protein, complex carbohydrates and healthy fats.
- Eat enough
You need to cut calories to lose weight. But when you eat less than you need for basic biological function your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy. Dr Dan Benardot, associate professor of Nutrition and Kinesiology at Georgia State University in the U.S, says: “Eat just enough so you're not hungry – a 150-calorie snack midmorning and midafternoon between three meals (of about 430 calories each) will keep your metabolism humming.”
- Drink coffee or tea
Caffeine is a central nervous system stimulant, and your daily java can increase your metabolism by 5 to 8 percent (about 98 to 174 calories a day). A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study.
- Eat more fibre
Research shows that some fibre can rev your fat burn by as much as 30 percent. Aim for about 25g a day – the amount in about three servings each of fruits and vegetables.
- Drink more water
German researchers found that drinking six cups of cold water a day can raise resting metabolism by about 50 calories a day – enough to shed nearly 2.5kg in a year. The increase is believed to come from the work it takes to heat the water to body temperature.
- Consume more protein
Your body needs protein to maintain lean muscle, which burns more calories than fat, even while at rest. Aim for about 30 grams of protein – the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast – at each meal. This can increase post-meal calorie burn by as much as 35 percent.
- Eat iron-rich foods
Iron is essential for carrying the oxygen your muscles need to burn fat. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources.
- Get more vitamin D
This vitamin is essential for preserving metabolism-boosting muscle tissue. Unfortunately, researchers estimate that only 4 percent of people over age 50 take in enough vitamin D through their diet. Good sources of this vitamin are salmon, tuna, shrimp, tofu, fortified milk and cereal, and eggs.
- Drink less alcohol
When you have a drink, you burn less fat – and more slowly than usual. Having the equivalent of about two drinks can reduce your body's fat-burning ability by up to 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.
- Drink or eat more dairy
Calcium helps your body metabolise fat more efficiently by increasing the rate at which it gets rid of fat as waste, according to a study from the University of Copenhagen. Research also shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
- Brew up some green tea
Green tea contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may burn an extra 50 calories. That translates into nearly 2½ kilograms per year.
- Seek heat
Capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result is a temporary metabolism spike of about 23 percent.
- Exercise using interval work
Step up the intensity of your exercise and you'll burn the same number of calories, or more, in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat – including thigh and core flab – compared with those who exercised at a steady pace.
- Get enough sleep
When you sleep less than you should, you throw off the amounts of leptin and ghrelin – hormones that help regulate energy use and appetite – that your body produces. Researchers at Stanford University found that people who slept fewer than 7½ hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.
Long-term stress can make you fat, studies have found. When you're chronically stressed, your body is flooded with stress hormones, which stimulate fat cells deep in the abdomen to increase in size and encourage fat storage. And stress hormones also spark your appetite, making you likely to overeat.
- Metabolism booster supplements
There is a range of natural foods and remedies that can help boost your metabolism, burn fat and help with weight loss. Reputable fat burning tablets like Vivano Kilo Manager contain effective metabolism-boosting ingredients for men and women.
Vivano Kilo Manager metabolism boosting tablets
Vivano Kilo Manager is an all-new weight management supplement range. It is supported by the latest research and includes ingredients that promote natural weight loss. Its effective formula supports healthy calorie burning and fat metabolism.
Vivano Kilo Manager contains three key ingredients:
Key herb number 1 – New Zealand Kelp
Harvested from the pristine waters of the South Island, New Zealand Kelp is a fresh, natural source of iodine – an essential mineral for healthy thyroid function. It also contains 29 trace elements and three times more potassium than sodium. This healthy sea vegetable enhances the body’s use of energy – particularly fat – meaning less is stored by the body.
Key herb number 2 – Green tea
Green tea is brimming with antioxidants and active ingredients that promote weight loss. Polyphenols like EGCG (epigallocatechin gallate) are extensively studied for their ability to induce weight loss. Catechin is a bioflavonoid that stimulates thermogenesis – the metabolic process in the body that generates heat. Green tea also contains L-theanine, an amino acid that promotes anti-anxiety and raises dopamine levels to induce calmness.
The active ingredients of green tea support weight loss by enhancing the energy utilisation of cells, which inhibits binging or impulse eating, promotes adipolysis (the breakdown of fat cells) and inhibits fat absorption.
Key herb number 3 – Green coffee beans
Green coffee beans may be a useful aid for weight management – and the effect is thought to have nothing to do with their caffeine content. The phytochemical Chlorogenic Acid found in green coffee beans has shown to inhibit weight gain in lab mice, possibly by reducing the absorption of carbohydrates. Small human studies – using daily doses of Chlorogenic Acid ranging from 120-300 mg – have produced similar results.
Vivano Kilo Manager is doubly effective when combined with Vivano Appetite Manager for healthy calorie burning and fat metabolism.
This combined Vivano Weight Management pack is specially formulated to:
- Manage your carbohydrate cravings.
- Help control your appetite.
- Promote efficient burning of calories.
- Inhibit fat absorption and fat storage.
- Induce feelings of calmness and self-control while reducing eating or drinking.
Vivano products are manufactured in New Zealand to the highest standards with thorough testing and guarantees of no adulteration or undeclared ingredients.
Vivano products are most effective when combined with healthy eating and moderate exercise. Free eating and exercise plans are included.
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Disclaimer. This information is provided for general informational purposes only and does not substitute for the advice provided by your medical professional. Always seek specific medical advice for treatment appropriate to you. Individual results may vary and are not guaranteed.