9 sneaky ways to burn more energy
Keen to torch more kilojoules without more gym time? From drinking green tea to eating more protein, here are some surprising metabolism boosters.
You’ve heard it all before – eating a nutritious diet loaded with fresh fruit and vegetables and getting plenty of daily exercise are sure-fire ways to boost your metabolism.
We’re not going to argue with that, but what if there were a few surprising (and remarkably simple) things you could do to help your metabolism fire on all engines?
Naturopath Madeline Calfas says while the following strategies can help, it’s better to think about how you can incorporate them into your daily routine long-term.
“You cannot increase metabolic function with a one-off biohack,” Madeline says.
“Sure, you might get a temporary boost, but after a few hours, your metabolism will return to its previous speed. Your metabolic boost needs to become a permanent fixture of your day.”
Here are some changes you might like to consider making to your routine to boost your metabolism:
Drink cold water
Sipping 500ml of cold water could boost your metabolism by up to 30 per cent, according to a study by Humboldt University.
Not only does the liquid trigger the sympathetic nervous system, it’s believed your body will use energy to warm the temperature of the drink as you consume it.
- Cold showers: Could they be the boost you need to kick-start your day?
Think about exercising
OK, actual exercise might remain the gold standard here, but a Cleveland Clinic study shows those who spent 15 minutes a day (for five days a week, over 12 weeks) daydreaming about flexing their biceps actually increased their strength by 13.5 per cent.
Eat more protein
When we eat protein, not only do we feel fuller for longer, our bodies have to work a lot harder to digest the food, says clinical nutritionist and nutrition educator Skye Roxburgh.
“When we look at the three macronutrients we consume (protein, fats and carbohydrates), protein has the highest thermic effect (increase in metabolic rate),” Skye, of Endeavour College of Natural Health, says.
- Vital nutrient: 10 best sources of protein that don’t contain meat or dairy
Consume green tea
It could be time to take up a green tea habit.
“Green tea contains epigallocatechin gallate that can actually increase the number of calories and fat that your body will burn each day,” Madeline says.
“Studies indicate three cups per day can boost your metabolism rate by an additional 100 calories per day.”
Get plenty of sleep
Not sleeping enough has been shown to have a direct link to obesity as it has a negative effect on your metabolism, Madeline says.
“Lack of sleep has been linked to increased blood sugar levels and insulin resistance, as well as an increase in ghrelin, also known as the hunger hormone — the hormone that screams ‘feed me’ when your body needs more energy.”
- Sweet slumber: How much sleep do you really need?
Have a glass of red wine
Several studies, including one from Oregon State University, have found drinking red wine can help boost your metabolism.
Teetotallers can benefit, too – chomping on dark red grapes is just as beneficial.
Add incidental exercise
Daily exercise is essential but we shouldn’t overlook the importance that non-exercise activity thermogenesis (NEAT) can have on our overall energy expenditure, Skye says.
“This means making small changes that can be easily included in our daily routines — standing while taking calls, parking further away and walking, and carrying groceries instead of pushing a trolley around,” she explains.
Watch a funny video
Don’t let anyone tell you watching those videos of cats playing instruments will never amount to any good.
One study by Vanderbilt University has found genuine laughter has the capacity to increase energy expenditure by up to 20 per cent.
- Laughter yoga: The healing powers of a giggle
Add a sprinkle of chilli
Countless studies over the years have shown capsaicin (the chemical compound that makes chilli hot) stimulates your body’s “fight or flight” response, leading to an energy surge.
“Chilli and cayenne pepper have been shown to boost your metabolism by around 50 calories per day from eating one jalapeno,” Madeline says.
She adds that ginger and cinnamon also have similar effects on the metabolic system.
For more expert health and wellbeing content, pick up your free copy of The House of Wellness Spring magazine at your local Chemist Warehouse or read the digital edition.
Written by Dilvin Yasa.
