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11 Small Daily Habits That’ll Seriously Speed Up Your Metabolism

These easy actions ensure you’ll burn fat 24/7…

1. When You First Wake Up

Eating breakfast helps jump-start your metabolism – especially if you do it within one hour of waking up. “Your metabolism went into rest mode over night, so your first meal of the day revs it up again,” says Keri Gans, author of The Small Change Diet. To work the kick-start effect to the max, choose foods high in fibre and protein, like whole-grain cereal with low-fat milk and berries.

2. During Your Commute

Parking further away from your office may sound like a small step, but it can actually boost your metabolism in a big way because it forces you to move more. “Getting your heart rate up for a short period of time keeps it elevated afterward, which boosts your metabolism overall,” says Doug Barsanti, a strength and conditioning specialist. Another good idea? Take the stairs to get to your floor.

3. When You First Get to the Office

Go ahead and grab a cup of coffee. Research shows that caffeine boosts your metabolic rate, albeit mildly, says David Katz, author of Disease Proof. Just watch all the caramel-cream-whatever concoctions – those are so sugary that they’ll negate coffee’s benefits.

4. At Work

We hereby grant you permission to schmooze with your colleagues – as long as you don’t do it over Whatsapp. “Moving more at every opportunity, even if it’s just to get up to go to the bathroom, keeps your heart rate going and therefore boosts your metabolism,” says fitness instructor Shirley Archer. Try walking across the office to talk to colleagues rather than emailing them.

5. When You’re Buying Lunch

Pick the right foods and you’ll stoke your metabolism. “Nothing beats a chicken sandwich on whole-grain bread with lettuce, tomato and mustard and a piece of fruit on the side,” says Gans. “The protein-carb combo will give you energy to get through your day without dragging.”

6. At the Water Cooler

When it comes to water, colder is better. “Your body burns more kilojoules in colder temperatures because it has to work harder to keep you warm – so by drinking cold water, you end up burning more than if you guzzled room-temp H20,” says evolutionary biologist Lisa Gain. (Sadly, the same does not hold true for ice cream, which is too high-kilojoule to get the effect.)

7. During Your Workout

It’s all too easy to get into a cardio routine and stay at the same pace for your entire workout, but don’t! Intervals are your friend, says Barsanti. “Short, high-intensity exercise boosts your metabolism. So when you’re on the treadmill or elliptical, sprint for 30 seconds, then rest for 30 seconds, and repeat this pattern for 10 minutes.” Pro tip: Make a playlist with fast and slow songs to help you vary your rhythm without even thinking about it.

8. Post-Workout

Good news for chocolate lovers! Drinking chocolate milk post-workout helps keep your metabolism going strong. “When you exercise, your body loses glucose,” says Gans. “You need to restore it right away to keep your metabolism on track.” Chocolate milk is ideal because it has the perfect combo of carbs and protein. Sweet.

9. At Dinner

Some studies suggest that eating spicy foods may boost your metabolism – so top your meals with chilli peppers and Tabasco. Bonus: Spices are naturally fat-free, so there’s no need to stress about kilojoule counts.

10. In the Evening

Take a minute to relax and your metabolism will thank you. Why? “When you get stressed, your body releases cortisol, and too much cortisol slows down your metabolism,” says Archer. To prevent this, do whatever relaxes you most, like yoga, talking to a soothing friend or meditating.

11. At Bedtime

Sleep is key to boosting your metabolism. “Your body needs it to fully restore and recover from the day and keep your muscle mass and hormones circulating properly,” says Archer. Aim for seven to eight hours a night to keep your metabolism in tip-top shape.

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5 Weight Loss Rules From Nutritionists That You Should Break

Most of the time, nutritionists are full of brilliant ideas that help you eat healthier, stay slimmer, and live longer. But every once in a while, food gurus forget that the rest of us have limited time, funds, and willpower. So we collected seven of the hardest-to-swallow expert suggestions and replaced them with equally healthy tips that a normal person can actually use.

The advice: Chug eight glasses of water a day

Why it’s useless: Peeing every 20 minutes seriously interferes with life.
The real deal: Believe it or not, the eight-glass quota isn’t etched in stone. Yes, we need to be well-hydrated, but if your urine is clear or close to it, you’re probably getting enough fluids. If it’s neon yellow, lighten things up by adding one or two glasses a day. Once your body adjusts to getting more fluid, add another, says dietician Karen Benzinger. And don’t forget that all liquids – including tea, juice, even the tonic in your vodka drink – help keep your body sufficiently saturated.

The advice: Don’t drink juice – it’s a sugar bomb

Why it’s useless: Juice is a breakfast staple, and it’s essential for smoothies.
The real deal: There’s a big difference between 100 percent juice and a bottle of sugar water with a few cranberries squeezed into it. Yes, juice has a lot of the sweet stuff, but a 150ml glass of 100 percent juice also counts as a full serving of fruit and delivers many of the same vitamins and antioxidants, making it worth the occasional sugar rush. As long as you drink 100 percent juice (from concentrate is fine) and limit yourself to one 150ml to 250ml glass a day, you’re not breaking any rules of good nutrition.

The advice: Shut the kitchen down after 7pm to prevent weight gain

Why it’s useless: After a long day at the office and a trip to the gym, you either eat dinner at 9.30pm or starve.
The real deal: The no-food-right-before-bed rule was meant for the night-time nosher who mindlessly munches on Ouma rusks while watching CSI: Miami. If you get home long after dark, a late dinner is perfectly fine. But do keep your evening meal light – along the lines of a chicken breast, steamed broccoli and brown rice. Too much chow will keep you up at night: to break down all that food, your stomach has to churn like a cement truck.

The advice: Put half your entrée in a takeaway box before you start to eat

Why it’s useless: You know you have portion-control issues, but that doesn’t mean you want everyone else at your table to know it too.
The real deal: A better way to cut back on restaurant binging is to pretend the breadbasket is sprinkled with cyanide and to double up on veggie sides instead of ordering chips. Also effective: putting your fork down between bites, which gives your stomach and brain time to register that you’re full (which takes about 20 minutes).

The advice: Have just one bite of dessert

Why it’s useless: That’s like telling an addict to have just a little crack.
The real deal: There’s nothing right about eating malva pudding, so just revel in how deliciously wrong it is. A smarter strategy: before you begin the debauchery, plan for the extra kilojoules – skip the appetizer, the bread, or (ouch) the booze. “If the dessert is really that good, it’s worth the sacrifice,” Benzinger says.

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