The more muscle mass we have the higher our metabolism and every year as we age our muscle mass reduces naturally (about 5% every 10 years from age 30). So, if we don’t protect our muscle mass we will lose it which usually results in us gaining more fat even though we may not be eating more.
The number of calories we burn depends on the size of our meal, the ratio of carbohydrates to protein to fat and the amount of fibre in the meal, caffeine content and spiciness. The harder our body must work to digest what we eat the higher our metabolic rate.
So, it’s time to get your body working so that you start burning fat and not storing it. Here are a few tips to help you:
Love your liver! It’s responsible for burning the most fat in your body. Things that your liver struggles with are: too much sugar, too much alcohol, too much saturated fat, too much caffeine as well as toxins from antibiotics, painkillers, hormone replacement medications etc). Give it a rest! If you need help, try my 14-day programme to support your liver.
Avoid high-fructose corn syrup – it’s in so many processed foods. When you eat it, your body releases lots and lots of insulin which decreases your metabolism. It also reduces your appetite suppressing hormone Leptin. Fructose is more readily metabolised to fat in the liver than glucose. Try to avoid high fructose foods (ask me for a list).
Avoid artificial sweeteners – they make you crave sugary foods and can lead to overeating (so no diet drinks!)
Add some spice! red peppers, salsa, cayenne pepper, chilli, paprika, tabasco will all give your metabolism a boost (up to 50% for 3 hours after digestion).
Add protein to each meal – your body will have to work twice as hard to digest it when compared to carbohydrates and fat. Not only will it increase your metabolism, but it also enhances the effect of leptin which helps you feel full. Always combining protein with carbohydrates slows down absorption and reduce the production of excess insulin – so a win win.
Eat carbohydrates early in the day – carbohydrates are easily metabolised into fat, eat then early in the day so that your body has plenty of time to metabolise them. Exercising in the morning will also help to burn off those carbohydrates.
Incorporate these tips into your daily routine and start to see your metabolism fire up and your energy soar!