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How to boost your metabolism – a serious way to lose weight and stay healthy

Mirror logo Mirror 12/04/2018 Joshua Barrie

One of the best ways to maintain a healthy weight is to ensure your metabolism is working properly.

Metabolism varies massively person to person. Some are blessed with a mega fat-burning engine, others have to work a little harder. It's the luck of the drawer.

That said, there are lots of ways of improving yours – a high one will help you shift unwanted pounds, or, if not lose fat, keep you body in balance.

Credits: Getty © Getty Credits: Getty

Getty

It's crucial to remember that more important than anything is a balanced diet.

It's said a lot, but it's true: fruit and veg, a dose of protein, and plenty of good fats are all essential. And exercise, of course.

Here are a few other tips to held you stay your optimum weight...

Eat enough

a refrigerator filled with food: Credits: E+ © E+ Credits: E+

If you're getting enough exercise and building muscle, eating too few calories can meat that muscle is lost.

Muscle helps the metabolism tick over – the more muscle you have, the more weight you'll lose, as muscles continue to burn fat long after you've worked out.

There's a simple equation bandied around by fitness instructors and nutritionists: 'weights for weightloss'. It's true – and eating enough protein, complex carbs and fruit and veg helps maintainance.

Green tea

a close up of food: Credits: Getty © Getty Credits: Getty

Getty

Or any tea, really. One recent study found that participants who opted for green tea over fizzy drinks and soft beverages loaded with sweeteners lost two more pounds of belly fat than normal.

Green tea contains catechins, a type of antioxidant that helps turn fat into energy.

Get in the gym

Credits: iStockphoto © iStockphoto Credits: iStockphoto

iStockphoto

Continuing the exercise message, switching it up in the gym is important. Team sports for cardio, rowing, weights – they're all great and it's best to do a mix. It's more fun that way too.

Aerobic exercise is vital to keeping everything ticking over, weights are great to burn fat, and interval training – cycling, for example, quickly and then at a reduced pace for a period of time – together make for a solid foundation.

Some great foods that help

a close up of food on a plate: Credits: Getty Images © Getty Credits: Getty Images

Getty Images

Many dietitians recommend eggs, broccoli, whole milk, olive oil, nuts, salmon and other lean proteins, and plenty of fruit and veg. It's all down to the nutrients they bring.

Take eggs, for example. Some people eat only the white in a bid to shed the pounds. But consuming the whole thing is a better idea.

"The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and – most significantly – choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver," writes Eat This, Not That.

Skip diet soda

a close up of a bottle: Credits: Getty © Getty Credits: Getty

Getty

Zero calories aside, many studies suggest diet soda is linked to weight gain, sugar cravings, metabolic syndrome, and a host of other problems.

Drinking diet drinks essentially tricks your body – and while there's no calories taken in to begin with, the drinks can lead to problems down the line.

Cut down on booze

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Getty

You probably no that drinking plays havoc with your body. There's nothing wrong with having fun and unwinding, but it's high in calories and doesn't do you any good in excess.

Eat This says: "When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent!"

Dim the Lights

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Getty

A weird one! But studies show that phones and lights disturb your sleep, and your body needs solid, quality rest to keep going.

Your metabolism is part of a healthy body – and sleep deprivation isn't going to do you any good.

Laugh lots

a woman sitting at a table eating food: Credits: iStockphoto © iStockphoto Credits: iStockphoto

iStockphoto

Seriously? Apparently so.

Genuine laughter is burning energy and raises the heart rate, according to a study published in the International Journal of Obesity. So 15 minutes of giggling means you burn around 50 calories!

Lower your bedroom temperature

a boat in the water: Credits: Getty Images Europe © Getty Images Europe Credits: Getty Images Europe

Getty Images Europe

A striking new study published in the Journal of Diabetes suggests your body stores 'good' fat in cooler temperatures.

There's research to support this. Don't be too cold – but you're going to benefit if you keep your bedroom cool.

Coffee

a person sitting at a table eating food: Credits: Getty © Getty Credits: Getty

Getty

Coffee, like tea, is good news. Your body's metabolism benefits from coffee, as caffeine boosts energy and raises your heartbeat.

Don't drink too much – but, like anything, it's a positive impact in moderation.

These are just a few tips. There are many more. Also crucial is drinking lots of water, skipping naps, and there are loads of other foods to try to eat more of, and exercises to do.

Like anything, a lot of the science behind these things is evidence-based but not wholly conclusive – so don't expect miracles and don't take everything as concrete fact.

The one thing to remember is eating well and getting plenty of exercise. Which sounds simple and easy but is no easy task in the modern world.

Exercise. © Hero Images Exercise.

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