Eat (a good) breakfast everyday. If you don't, your body goes into starvation mode so your metabolism slows to a crawl to conserve energy. And not just any breakfast, the healthy kind. Foods like high fibre carbohydrates as they take longer for your body to digest and absorb than fats; thus they don't cause rapid changes in your blood sugar, so your hunger is kept at bay longer. Oats, berries and a banana are a good option also. Check out my recipes section for more healthy breakfast ideas to keep you fuller.
Up your Intensity
Adding high-intensity training to your workout is a great metabolism booster. Studies have shown that people who do high intensity training at least twice a week (in addition to cardio) lose twice as much weight as those who do just a regular slow cardio workout. You can easily incorporate high intensity training into your workout by doing a 30-second sprint into your run every five minutes or doing one minute fast, one minute slow on the treadmill for 15 minutes at the end of a gym session. Since your body is working harder, it's a more intense workout therefore burn more calories in resting mode.
Not getting enough sleep can derail your metabolism. When you're tired and don't get enough sleep, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered. Aim to get at least 6-8 hours sleep every night.
If you find it hard to go to sleep straight away, ensure you are not on your phone or laptop in bed, try winding down with a book, dim the lights and allow yourself to unwind properly.
Stay away from sugary snacks throughout the day and opt for healthy options like a handful of almonds, berries and greek yoghurt, a banana chopped with almond butter or apple dipped in nut butter. Don't allow hours to pass after lunch without having a snack in order to keep the metabolism humming.
Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. So add in fish like salmon and tuna to your diet to ensure you are gaining the benefits of this rich in omega 3 food.
A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking up to 2 liters of water a day increases metabolic rate by 30 percent in healthy men and women. Drinking one or two glasses of water before a meal can fill you up so you don't over eat.