The reason why you would want to increase your metabolism is so that you can burn more body fat.
The best way of doing this is by eating smaller meals throughout the day instead of 3 large ones. You will be speeding up your metabolism and increasing your energy levels. By eating larger meals it tells your body to store more calories, because it’s going into starving mode until the next big meal.
Preparing small meals in advance will help the process. Of course, eating every 2 – 3 hours can be a draining process when it comes to the preparation of food,but this is why you have to plan in advance. Soon you will find that it will go like a breeze and you won't be as overwhelmed.
Meals should consist of fruit, vegetables and a high protein content. Avoid foods which are high in fat. Food do not necessarily have to be bland and boring. Of course, if you are accustomed to eating pizza and other fast foods, then that might take some strong will power to adapt to your new eating plan.
A typical day
Breakfast - this consist of a bowl of cereal, two fruits and a yoghurt
Lunch - a tuna salad
Afternoon snack - Corn.
Dinner - Chicken stir fry
Evening Snack - an orange with a yoghurt
Once you get into this routine it should be easy enough to follow because it’s a routine that’s important. Breakfast is, of course necessary. By doing this the body will burn more calories.
Water is vital part of life
At least 1.5 liters of water is lost everyday through our skin and different organs of the body. Lack of water intake results in headaches, lethargy, and constipation, with the ability to concentrate becoming more difficult. Drinking water is one of the best ways to increase metabolism.
If you have been drinking sweetened sodas all your life, water might be a tough adjustment to make so you can start by drinking a little at a time and slowly build up until you have reached your mark.
You can flavor your water with an orange or lemon slice - just to make it more exciting. Don't put any other flavorings in because then the nutritional qualities will be lost. Remember tea and coffee is not a good substitute.
Carry a water bottle around with you so you don’t forget to drink
Thyroxine is the hormone produced in your Thyroid gland and controls your metabolism. If it is under active you will feel tired and weight is difficult to control.
Hair loss is also a common symptom. You can have this checked if you feel you have a thyroid problem. It is also caused by stress, so make sure your stress factor is under control.
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Some Guidelines to help you along the way
- Eat Low-GI Foods to Burn Fat - This cuts down on Carbohydrates that are high in GI content. This will also speed up metabolism. For example, instead of your usual potato, opt for a sweet potato.
- There are often hidden traces of fat, usually in sauces that are pre-made. It is best to make everything yourself. That way you know it is fresh.
- Shellfish, Non-Fatty Fish and Chicken are top rated
- Chicken fillets without the skin and extra fat is the best option. Stay away from Lamb or any other fatty red meat. Non-fatty fish such as tuna and sole are great. Shellfish are tasty and good for you.
Cardio especially burns more calories. A program which consists of any sort of aerobic exercise three times a week will be sure to add to an increase in metabolism.
Cook Fat Free
- Use the dry-fry method. Sauces should be made without any fat. Use non-stick cookware.
- Avoid Diet Food and Enjoy your food
- You should still be able to go out and enjoy a meal and it should not be extra stress when preparing a meal for yourself.
- Eat Often
As stated before you will benefit to a greater degree with smaller meals at different times of the day instead of three big meals. Blood-sugar levels will stabilize. This also helps the metabolism rate.
4 Fat-free recipes you should know about
Here are a couple of examples which are great for the whole family to enjoy
If you put a little effort into it, you can come up with some of the most inspiring fat free recipes to put on the table in front of your family. Things like brilliant fresh smoothies to start the day, followed by a chicken breast encrusted with herbs in a tomato and basil sauce in the evening makes an excellent treat, especially with a drop of red wine.
Fish baked in a bag is awesome and so versatile. Roasted vegetables don’t require any olive oil and adding a couple of fresh olives, baby tomatoes and couscous makes a meal on its own. The list can go on, but it just depends on how imaginative you want to be. This takes time and it’s all part of the process.
Here are a few recipes without fat to get you started
This is one of the best marinades
- 4 Chicken fillets
- 4 Tbsp Honey
- 4 Tbsp Oyster sauce
- 4 Tbsp Tomato sauce
- 2 tsp Worcestershire sauce
- 4 plain rolls
- Salad for the rolls
- Marinade chicken in BBQ sauce
It ‘s best to barbeque this and baste more sauce on as you’re going along
Add salad on one half of the roll
Sweet and sour chicken kebabs
These are good for a party as finger snacks. You can also use beef and even put some vegetables in between like peppers and even pineapples making it rustic for more informal occasions
- 1 kg chicken breasts, filleted
- 4 Tbsp sesame seeds
- Wooden skewers
- 3 Tbsp soy sauce
- 1 Tbsp lemon juice
- 1 Tbsp honey
- 2 Tbsp sesame oil
- 1 tsp ginger, grated
Cut the chicken into cubes
In a small bowl, whisk together marinade ingredients
sesame oil, ginger and lemon juice
Place the chicken pieces in the marinade
Take out after 30 minutes
Sprinkle with sesame seeds and season
Place on the skewers
Grill the kebabs for 5 to 7 minutes
Turn the chicken until it is cooked thoroughly.
Makes about 10 skewers
Just something easy as a really tasty side dish. You can also use it in a salad with a couple of rocket leaves.
- 1 x 400g /14 oz. can chickpeas
- 3 Tbsp balsamic vinegar
- 1 Tbsp soft brown sugar
- 1 Tbsp lemon juice
- zest of 2 lemons
- 1 bunch coriander, chopped
- 1 chilli, deseeded and chopped
- 1 tsp paprika
Salt and black pepper, to taste
Pour half of the chickpeas in a mixing bowl and mash them up with a fork
Add the rest of the chickpeas to the bowl
Mix them with the olive oil, lemon juice and other ingredients
Season with salt and pepper
This is as easy as it gets!
- 2 nectarines
- 3 Tbsp margerine
- 3 Tbsp brown sugar
- 4 digestive biscuits, crumbled
- 3 Tbsp almonds, flaked
Set the oven to 180°C /350°F
Cut the nectarines in half
Take out the pips and scoop the flesh out
Mix the, brown sugar, biscuits, nectarine pulp and almonds together and spoon into each nectarine
Place the nectarines on a baking tray
Leave in the oven for about 15 minutes or until soft.
You can serve with some plain yoghurt