You probably know them: people who can eat just about anything without losing an ounce. Unfortunately, everybody is different and everyone has a different metabolism, resulting in a different speed to burn fat and food. Yet according to John Berardi, author of ‘The Metabolism Advantage’, you also have a large part in your own hands. These are his best tips to give your metabolism an instant boost.
1. Breakfast as a king
A study by the journal American Journal of Epidemiology showed that the subjects who ate 22 to 55 percent of their daily calories at breakfast, averaged a small 500 grams in four years. Those who ate less than 11 percent of their daily calorie intake at breakfast, on the other hand, contracted nearly one and a half kilos. If you skip your breakfast, your metabolism can go into hunger mode.
Choose a healthy breakfast that is slowly digested by your body. Ideally, a mix of low-fat proteins with complex carbohydrates and healthy fats. Think of an omelet with an egg and two proteins, a handful of sliced peppers and onions or go for oatmeal with berries and a few tablespoons of flaxseed.
2. Enjoy your cup of comfort
Triple whore for those who are addicted to their cup of black gold. According to a study published in the journal ‘US journal Physiology & Behaviour’, the metabolism of those who drink caffeine regularly is 16 percent higher than those who do not.
To give your metabolism an extra boost, according to some researchers from the University of Utah, you should drink an ice-cold glass of water after your cup of coffee. That could increase your metabolism by up to 30 percent because your body needs to burn extra calories to maintain its core temperature. Of course, this is not a safe guide to devour coffee all day long, it is best to keep it at maximum four cups a day.
3. Sport with fast intervals
Stop googling how to increase your metabolism and exchange your jog sessions for HIIT training (high-intensity interval training). For example, you alternate 20 seconds of effort with 10 seconds of rest each time. After all, research shows that these interval training sessions work at least as effective to increase your metabolism than longer, less intensive sweat sessions.
4. Fill your plate with proteins
To increase your metabolism and lose weight faster, you do well to put more proteins on the menu. Proteins need more energy to digest – which means burning more calories than carbohydrates or fats. On average, healthy people need 0.8 grams of protein per kilogram of body weight per day. So if you weigh 70 kg, for example, that amounts to 56 grams of protein. If you want to lose weight, you can increase that number a bit. Eating enough protein prevents you from losing muscle mass.