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.

Exercise will definitely help raise your metabolismexercise

 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

Chicken Burger

This is one of the best marinades

  • 4 Chicken fillets
chicken burger



  • 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

Serves 4

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

chicken kebabs

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

Marinated chickpeas

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

Serves 4

Baked Nectarines

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

Serves 4