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 chilli 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 chilli to stir-fries and pasta
sauces, and avoid sugary sweet chilli 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.”
