Metabolism Boosters

Following on from our ‘Truth About…Metabolism’ story in the June issue of ELLE, we’ve found the best ways to naturally speed up your metabolism, without changing your lifestyle.

The June issue is on sale now

As well as providing lots of other health benefits (such as providing vitamin C, folic acid and potassium to keep the heart and immune system in top condition), grapefruit is also known for lowering the body’s insulin levels. It’s too much insulin that triggers the body to store food as fat, and by controlling its levels it’s easier to control how fast you metabolise fat. Try half a grapefruit at breakfast to give your system the kick-start it needs for the day.

We’re not all natural born athletes but there is no getting around the fact that an active lifestyle is one of the best ways to boost the body’s metabolism. The key to a healthy metabolism is lean muscle mass – this is because muscle burns calories faster than fat, therefore exercising and increasing your muscle mass ultimately increases your metabolic rate. Try a mixture of weight resistance training, squats and lunges and aerobic exercise for maximum results – roughly thirty minutes a day, five days a week at a moderate intensity.

The saying ‘breakfast like a king,’ could not be more accurate where metabolism is concerned. If you bear in mind that when you wake in the morning your body hasn’t had nourishment for around 12 hours and breakfast is literally ‘breaking fast’, it’s this time when your body needs energy the most. If you skip breakfast you are forcing your body into starvation mode, which triggers your brain to reign in the metabolism in order to conserve energy. It’s vital then to feed your body (and your metabolism) in the morning to give it the strength to work efficiently for the rest of the day, and metabolise the appropriate amount of fat.

Swap your morning latte for a cup of green tea. Green tea is not only high in antioxidants but it also has thermogenic properties (which coffee doesn’t have), which in essence means it warms the body by stimulating your adrenal glands. The added heat burns more calories, which in turn speeds up your metabolic rate. The small amount of caffeine in each cup also helps to increase your heart rate, which again increases your metabolic rate (albeit temporarily).

Protein and fibre are a challenge for the body to digest, which means it has to utilise more energy to get the job done - increased energy consumption equals a speedier metabolism. Add to this the fact that protein helps to build lean muscle mass and you’re on track to a super metabolism booster. Ensure you include lots of turkey, chicken, fish and eggs (for protein), and fibre-rich foods like spinach, broccoli, oatmeal and nuts, in your diet.

B vitamins are a key supplement to be aware of as they lend a hand to a sluggish immune system. Studies have shown that a daily dose of B vitamins (including B12 and B6) boost the metabolism by lowering fatigue, aiding cellular renewal and improving digestion. Foods rich in B vitamins include eggs, fish, poultry and beans. Make sure you are getting the amount you need with a daily supplement like Megasorb B-Complex, £21.94 for 100 tablets by Solgar (available at victoriahealth.com).