Simple ways to boost your metabolism
When it comes to speeding up your metabolism, simple tricks can do wonders.
1. Laugh out loud
Here’s a reason to smile: Laughter is exercise for our facial muscles, ribcage, abs and diaphragm, and giving all these parts a workout can help to increase your metabolic rate.
Charles Au, co-founder and director of Verita Advanced Wellness, an integrated wellness centre, says: “An American study in 2005 discovered that you can burn 50 calories just by laughing for 10 to 15 minutes.”
Your pulse speeds up, so you take in more oxygen by breathing faster – these powerful muscle contractions will increase your metabolism. Laughter has greater benefits beyond burning calories, too, says Charles.
It relieves stress, produces feel-good brain chemicals, boosts your immune system and regulates blood sugar levels after meals. It also improves blood flow, and your quality of sleep and relaxation.
Charles says our bodies go into a semi-fasting phase when we sleep, so we hardly burn any energy during this time.
Eating your morning meal kick-starts your metabolism, and you will also feel full and energetic enough not to have strong cravings for food before lunch.
“Eat a high-protein breakfast with fibre – eggs with beans, for example,” recommends Charles. “This will help modulate blood sugar, reduce cravings for sweet foods, and maintain stable mood and energy levels.”
Jonathan Wong, strength and health specialist at Genesis Gym, adds that you can try a breakfast of protein and healthy fat: “A small piece of salmon with a handful of almonds will encourage your body to burn fat.”
3. Fidget More
Move around, tap your fingers and shake your legs. Believe it or not, these simple movements can help you burn calories.
Studies have shown that fidgeting can increase your metabolic rate by 50 per cent, says Dr Daniel Wai, a consultant endocrinologist at Daniel Wai Diabetes, Thyroid And Hormone Clinic.
Even if it’s something as simple as standing up while answering a phone call or reading your e-mail messages, these little actions interrupt continuous sitting, a state in which you burn minimal calories, says Dr Wai.
“It is one of the most effective ways to increase your metabolic rate.”
4. Sleep Away the Pounds
No, you’re not dreaming. Lack of sleep can slow down your metabolism – and worse, it can make you eat more, too.
Research shows that people who sleep five hours instead of eight tend to eat more the next day. A good night’s sleep, says Charles, ideally ranges from 8.5 to nine hours.
Dr Wai explains that not sleeping enough affects multiple hormones related to metabolism, like the stress hormones.
“Higher levels of these in our bodies can lead to weight gain – sleeping will help to lower our stress hormone levels.”
5. Go for Cold
Taking a cold shower may be uncomfortable, but it can work wonders.
Charles says: “It encourages our bodies to produce ‘brown fat’, a type of fat that uses glucose to generate heat and maintain our core body temperature, which in turn, helps increase metabolic rate.”
Charles adds that cold showers have also been shown to alleviate depression, improve lymphatic drainage and circulation (especially when you alternate between hot and cold water), regulate body temperature, and promote healthy hair and skin by toning the pores.
Drinking cold water, too, can help burn calories as the body uses up more energy to bring the cold water up to body temperature.
Dr Wai says that drinking five glasses of ice-cold water a day can burn up to 70 additional calories – that’s about the number of calories in a sugary drink.
“Snack on raw nuts and seeds,” says Susie Rucker, a nutritionist from Rucker Nutrition at Body with Soul Healthcare Network, a holistic health-care centre.
“They keep your blood sugar stable and take the stress off the adrenal glands. Putting stress on the adrenal glands causes the thyroid to slow down your metabolic rate.”
Susie says that spices like chillies, cinnamon and ginger; lean protein such as egg whites, chicken, soya products and fish; and green tea, have also been shown to speed up metabolism.
Category: Features, Wellness and Complementary Therapies
