I’m excited to welcome Jules Clancy to the blog today. She owns the amazingly beautiful food website, Stonesoup. Please leave a comment below to welcome Jules here, and if you’re not familar with her blog, don’t forget to check that out, too ~ Mel
We’ve all heard someone talk about how they can eat what they like and not put on weight, because they are lucky they have a ‘fast’ or ‘high’ metabolism.
And, while it certainly is true that we all have inherently different metabolic rates, this isn’t something that is set in stone. You can change your metabolism, and it can have a major impact on your body shape.
So what is metabolism?
Metabolism is the amount of energy (or calories) your body needs just to keep you alive. It’s the energy required to keep your heart beating, your lungs breathing, basically maintaining all of your bodily functions.
The thing is, the amount of energy you need just to keep living, is much larger than the extra energy needed to climb a flight of stairs, or go for a run. So, boosting your metabolism can have a big impact on your weight loss success.
6 Ways To Boost Your Metabolism
1. Eat protein for breakfast
As Tim Ferriss discussed in his book, The 4-Hour Body, your resting metabolism increases by 20% if you eat breakfast with at least 30% protein. Bring on the eggs!
2. Drink ice water on an empty stomach
Another Tim Ferris tip is that drinking 500mL ice water immediately upon waking increases resting metabolism by 24-30%.
Mel adds: “In Tim’s book he mentions that at least two studies confirm these figures.”
3. Exercise regularly
Moving our bodies causes our metabolism to be elevated after our workouts. And the good news is that shorter, more frequent exercise has a more beneficial impact on metabolism than longer, less frequent workouts.
4. Go for cross training
Short periods of high intensity exercise such as interval training, sprints or weight lifting, are more effective at increasing metabolism, than long periods of low intensity exercise, such as walking or running.
5. Improve your thyroid function
Your thyroid is the part of the body which regulates your metabolic rate. Support your thyroid function by including more seafood, nuts and seeds in your diet.
6. Don’t forget to have a cheat day
Depriving your body of fuel encourages your metabolism to slow down. But, some people believe including one cheat day each week, where you spike your calorie intake more than normal, is a great way to reset your metabolism to a higher level.
Having one day of treats is also beneficial from a psychological perspective. Its easier to avoid treats during the rest of the week, if you tell yourself you can have them later, rather than never.
Salmon and Butter Bean Salad
Canned fish is such a wonderful convenience food to have in your pantry. I love this salad with salmon, but it is also brilliant with tuna or sardines. Feel free to sprinkle over some sesame seeds, or roasted almonds to help your thyroid function even more.
2 tablespoons lemon juice
1 medium can salmon, drained
1 can butter beans (400g/14oz), drained
small handful mixed washed leaves
- Combine the lemon juice with 3 tablespoons extra virgin olive oil in a large bowl. Season with salt and pepper.
- Toss the salmon and beans in the dressing. Then add the leaves.
- Taste and season again, if needed.