NUTRITION BY VANESSA CHRISTI

How to amp up your metabolism for energy and weight loss.

Over the years we’ve all been lured with the quick-fix provided by energy drinks and weight loss supplements, and who can say no to a chocolate bar to get over that afternoon slump? But the real secret to a healthy body with high energy levels and strong mental function is actually intrinsically tied to the rate of your metabolism. While exercise will always remain the best way to speed up your metabolism, here you’ll find great ways to fire it up with food as well.

First we need to understand how the metabolism works. According to Dr. Dianna Schwarzbein, of The Schwarzbein Principle, your metabolism is the culmination of many biochemical processes which constantly occur at a cellular level within our bodies. She states that these processes enable “every individual component of your body to function, making it possible for you to think, digest food, move and perform all the functions of a living, breathing being.”

One of the main functions of the metabolism is to break down food to convert it to energy. So your metabolism isn’t just a means to burn excess fat, it’s a crucial mechanism providing the energy which keeps our bodies going – from our brain function to general health to our fat burning capabilities. And experts agree that everyone can benefit from a boosted metabolism. Firing up your metabolism ensures your body is functioning at it’s best and has the added benefit of increased immunity. So having a poorly functioning metabolism means you could experience increased bouts of colds, flu, headaches, stomach problems, constipation and depression. This even extends to problems like weight gain, lethargy, acne and other skin issues. While boosting your metabolism is not a band-aid for all our curious body issues, normalizing your metabolism will certainly help to increase your immunity and energy levels, and with problems like losing weight and keeping it off. So lets get to the good stuff: how to boost your metabolism!

It might be tempting here to turn to easily accessible supplements. But do your best not to forego natural metabolism boosters for an artificial stimulant – experts warn that pharmaceutical supplements (even herbal supplements), and artificial stimulants can have detrimental effects on the body’s natural metabolism centres, like your thyroid. Messing with your thyroid function can create a whole host of unwanted nasties – with weight gain at the centre. Other artificial stimulants can give you increased short-term energy while having a negative impact on your body later on (i.e. – the crash you’ll feel after a few energy drinks). Further, over-supplementing increases the burden on your liver and kidneys and can decrease B vitamin levels in your brain, slowing your thinking processes. So lets look at how to boost that metabolism in a healthy way.

And it’s not just with healthy eating! While certain foods can change the rate at which our bodies produce energy, eating smaller meals more often will go a long way to increasing your metabolic rate. Three hours after eating the stomach is empty, and your liver then secretes a hormone which slows the metabolism as your body goes into starvation survival mode. When you eventually eat again your body stores everything available, rather than burning the excess as energy. So starving yourself = slowed metabolism = weight gain. To circumvent that, chow down on a small, low GI sugar-free snack every two hours to keep your metabolism going. Eating smaller meals has the added benefit of decreasing the volume of your stomach, so you feel satisfied for a longer period of time and are less at risk of overeating.

Next, bear in mind that processed foods like bread, pasta and grains can prevent your metabolism working properly, so opt for natural whole foods as snacks. A diet which boosts your metabolism needs to be combined with other foods which encourage optimal body function. So much as you can, ensure you incorporate lots of leafy greens into your diet, plus good fats found in avocado, olive oil and salmon, and low GI carbohydrates which include sweet potato, quinoa and nuts – a handful of almonds per day is great. Finally, foods high in protein are ideal for accelerating your metabolism, as do capsinoid chemicals found in chillies – which decrease appetite while increasing your heart rate and forcing your body to burn more fat. Some of my favourite metabolism boosters include the following:

Water –Drinking more water actually increases your metabolic rate by 30%! A higher fluid intake will help your body break down fat more effectively so make sure you drink about 2L per day.

Berries – A great stand-alone snack, berries are rich in antioxidants which will help your body fight free-radicals and heal faster. Furthermore, a quick handful between meals will stimulate your digestion, essential to keeping your metabolism working.

Chia seeds – High in protein, omega 3 and fiber, this a little power-pack to add to your salads and smoothies.

Chocolate – My pick to get over that afternoon slump! 70% Cacao or higher (an acquired taste so you’ll have to eat it everyday, how terrible) is a great source of magnesium which stimulates adiponectin, your fat-burning hormone.

Bone broth – One of my favourite metabolism boosters, with a high protein, mineral and collagen content. Drink as a soup for a quick midday boost.

Coffee and Green Tea – To give your mind and body a boost we all love a coffee, but try Green tea as well – both will increase your metabolic rate and suppress your appetite. Plus Green Tea before a workout can be very beneficial for your weight loss results.Stick to a healthy maximum of three cups a day to avoid over-working your liver.

To ensure your body is functioning at it’s best, from our most basic cellular level, having a fast metabolism is essential. The benefits of efficient metabolic function will boost your immune defenses and decrease your susceptibility to illnesses like colds, flu, depression and poor bowel function. But the type of metabolism boosters you use are key to your success – remember that artificial supplements and stimulants can do more damage than good, so always opt for natural whole food boosters. Keep some easy to grab snacks around like dark chocolate and green tea, and always drink plenty of water. Above all, enjoy yourself and have fun discovering what works best for you!

Thankyou Skip It Community

-Vanessa Christi

(Australian based artist, fitness fanatic, adventurer).