There’s some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium through dairy/soy foods such as milk and yogurt may also reduce fat absorption from other foods.
Don’t forget that some soy milk contains less calcium, so remember to consume as recommended.
Vitamin D is essential for preserving muscle tissue.
Get 90 percent of your recommended daily intake (400 IU) in a single serving of serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs… and don’t forget SUNSHINE!
A minimum of 20 minutes of sunshine per day is just what the doctor ordered (not necessarily the midday sun, remember to ‘slip, slop, slap, slurp, and slide…’)
Iron is essential for carrying the oxygen your muscles need to burn fat. Sufficient iron gives you high energy levels and a spritely metabolism.
Excellent sources of iron are shellfish, lean meats, beans, fortified cereals, and spinach.
Aim for about 25 grams a day – the amount in about three servings each of fruits and vegetables.
Research shows that eating fibre can fire up your fat burn by as much as 30 percent!
Researchers believe antioxidants called catechins in brewed tea provides a boost in your metabolism by 12 percent!
Care for a spot of tea? No sugar thank you! 🙂
It turns out that capsaicin, the compound that gives chilli peppers their heat, can also fire up your metabolism.
Adding approx. 1 tablespoon of chilli with your daily foods boosts your sympathetic nervous system (responsible for your fight-or-flight response) with the result being a temporary metabolism spike of about 23 percent.
Stock up on chilli sauces, powders, and flakes to add to salsas, and for topping your foods of choice! Bon appetit! 😀
Drink cold water – not good if you’re thirsty / dehydrated!
Researchers found that drinking 6 cups of cold water a day can raise resting metabolism by about 50 calories daily, with essentially zero additional effort. This is due to the ‘extra work’ your body needs to do in order to heat the water to body temperature.
If you are dehydrated, you may be burning up to 2 percent fewer calories.
Whether you sit or stand at work plays a huge part in the size of your waistline Researchers have previously discovered that inactivity (4 hours or more) causes a near shut- down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up.
Stand up while taking a phone call, stretch out a bit when brainstorming, take short walking breaks to the photocopier / facsimile / etc.
Plan to maintain your body, yet enjoy greater flexibility with your diet.
1. Eat a good, clean breakfast.
A few egg whites, a whole-grain item and/or some fruit.
2. A protein shake or bar for lunch. Alternating with leftovers from dinner the evening prior.
3. Eat dinner at home, a healthy clean meal consisting of a lean protein source, green vegetables and whole grains.
The key is to keep meals strict, without added sugars and fats… most restaurants are willing to SLIGHTLY alter their dishes to accommodate for dietary requirements however research your restaurant of choice prior to booking, it may also assist the chef if you advised at time of booking of your request/s.