Every skip and bite can count when it
comes to making your metabolism work for you
Drink your water cold “One study found that women who drank 500ml of cold water raised
their metabolic rate by 30 per cent, which equates to about 100kJ. Drink two
litres of cold water a day and you could burn 400kJ,” says Melanie McGrice,
founder of Heath Kick Nutrition and Dietetics.
Enjoy a morning latte. A cup of coffee can boost metabolism by about 10 per cent for 30
minutes after consumption, says McGrice. “Caffeine increase thermogenesis in
our body, which increases our body temperature and metabolism. Thermogenesis
accounts for 10 to 15 per cent of our total energy expenditure.” Just drink
your daily cup unsweetened.
Sip green tea in the afternoon. According to McGrice, green tea packs a greater metabolic punch than
caffeine alone. “Studies have shown that the antioxidants in green tea can help
increase our metabolic rate by four per cent,” she says. In addition, ECGC, a
compound found in green tea, was found to slow down weight gain in mice.
Spice up your meals. Hot ingredients like pepper and chili not only boost metabolism
but curb appetite. “In one study, researchers found that people who consumed
both red pepper and caffeine saw an increase in their thermogenesis and a
decrease in the amount of food they ate, compared to people who consumed
neither,” says McGrice. Add fresh chili to stir-fries and pasta sauces, and
avoid sugary sweet chili sauce.
Power up with protein. Eating small amounts of protein, including low-fat dairy products
and legumes, throughout the day can help prevent damaging metabolism dips. “Our
basal metabolic rate actually increases after eating protein,” explains
McGrice. “And when we don’t eat enough protein, our body breaks down muscle
tissue to get the amino acids it needs to make new proteins, slowing down our
metabolism.”
