Many of us make losing weight our New Year resolution, but by the end of January this often gets swept under the carpet.
A diet plan doesn’t need to be difficult – eating the right foods can make a big difference.
Metabolism is the process by which your body converts what you eat and drink into energy, and consuming the right things can improve its effectiveness.
From eating protein with every meal to adding apple cider vinegar to your diet plan, expert nutritionists list their top ten ways to boost your metabolism.
Say hello to apple cider vinegar
Nutritionist and weight loss coach, Pippa Campbell said: “My clients have had great results with apple cider vinegar. Add a couple of tablespoons to a glass of warm water and drink it on an empty stomach about 30 minutes before your dinner. This will not only boost your metabolism but it will help to curb your appetite. It’s also a great addition to salad dressings, too.”
Eat protein with every meal
Because muscle has a big effect on metabolism, you can improve your metabolism by increasing your lean muscle mass and keeping your body fat down, according to nutritionist and fitness instructor Cassandra Barns.
She explained: “Eating plenty of protein (in conjunction with exercise) will help maintain and build your muscle strength. This is especially important if you’re cutting calories, because your body may start breaking down your muscle tissue for energy – eating more protein can help protect against this.”
Eat more salmon
Essential fatty acids, which are found in oily fish such as Salmon, help to boost your metabolism, says Dr Marilyn Glenville, author of The Natural Health Bible for Women.
She added: “The essential fats are important for your health in general, but they also slow down the rate at which the stomach empties, making carbohydrates even more slow-releasing. They can make you feel fuller for longer and also control hunger.”
Embrace HIIT
High Intensity Interval Training is a time efficient method of exercise that can boost your metabolism.
Pippa adds: “HIIT causes you to consume more oxygen and make your cells powerhouses; the mitochondria work harder to burn energy, preserving muscle tone in the process.”
Snack on almonds
Almonds are high in essential nutrients, especially minerals and vitamins. They are also full of nourishing healthy fats as well as being high in protein, says Dr Glenville.
She explained: “Fat and protein make you feel fuller for longer, which should encourage you to snack less. They also help to balance your blood sugar levels and improve insulin sensitivity, which is an essential part of healthy weight loss and management.”
Find your food intolerances
Find what food groups work for your body by delving deeper into your DNA. Pippa runs a three-month Metabolic Balance programme that is 100 per cent personalised and actively supports a person’s own biochemistry and nutritional needs.
To begin a blood sample is taken from the client, which is then analysed by medical experts, so that a customised and unique plan can be prepared.
Drink a glass of hot water and lemon
Making the switch from your morning latte to a cup of hot water and lemon can help to activate your digestive system for the day ahead.
Alix Woods, nutritionist at Quest Nutra Pharma explained: “I switch to a healthier morning habit of having a mug of warm water and lemon. Lemons are alkalising and water is detoxifying, which is essential to hydrate all our cells. The lemons mixed with the warm temperature of the water act as a digestive aid and helps the body to eliminate toxins.”
Lend your gut a helping hand
Cassandra said: “Digestion – including transit time through the gut – can be affected by the bacteria that live there. So, a good-quality probiotic supplement could help move things along and improve digestive comfort.
“Taking a probiotic supplement can help re-balance the good bacteria in your gut, support digestion and reduce symptoms of intolerance. Try GI Natural by Natures Plus to help improve your digestive health.”
24-hour fasting once a month
Pippa said: “Yes, you read this correctly. 24-hour fasting actually sends your body into a sort of ‘shock’ mode to burn more fat, as it is searching for other sources of energy. Don’t overdo it – but fasting once a month can really kick-start your metabolism.”
Up your magnesium intake
Cassandra said: “A magnesium supplement may be beneficial for long-term support for your metabolism, especially if you lead a stressful lifestyle or have trouble sleeping. Magnesium is vital for energy metabolism and may be especially supportive for relaxation and sleep, too. Many of us don’t get enough of it in our diets. I’d suggest taking Natures Plus KalmAssure Magnesium Powder in the evening or before bed.”