How to speed up your metabolism without exercising
It is a well known fact that many things impact the metabolism, including body size, age, gender and genes. While everyone has a different metabolism speed, there are foods that can be consumed regularly to help speed it up. A nutritionist has shared the top foods that slimmers can consume to help provide the body with nutrients and vitamins and to help speed up the metabolism.
The NHS website explains that men tend to have a faster metabolism because they have more muscle mass, heavier bones and less body fat than women.
It is also not uncommon for those who struggle to lose weight to blame a slow metabolism.
However, the NHS says that there is little evidence to back this up but boosting the metabolism can help provide the body with more energy.
This can help slimmers during exercise and potentially help them perform better, helping the body to burn more calories.
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David Wiener, Nutritionist for Sankofa Snacks exclusively shared with Express.co.uk the top metabolism boosting foods.
He explained: “Nuts, specifically almonds, are a great source of magnesium and healthy fats.
“These healthy fats also provide antioxidants, which both fight and repair the damage caused by inflammation.
“Nuts are also a good source of protein, and as such they require the body to use more energy during the digestive process which can boost your metabolism and help burn more calories.”
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Protein is also essential in a diet if the goal is to lose weight as it can help reduce the hunger hormone and boost several satiety hormones.
The expert also recommends eating avocados.
David added: “Avocados contain high levels of monosaturated fat which can help to slow the release of sugars into the blood stream, helping to reduce blood sugar levels, which in turn helps the body to break down fat.
“Research shows that foods which decrease the blood sugar level force the body to burn fat in order to release energy.”
Spicy foods can also help to speed up the metabolism including certain spices like cumin, cinnamon, turmeric and peppers.
The nutritionist also recommends using chillies to help increase fat burning.
He explained: “Chilli can help to stimulate the metabolism, having a thermogenic effect which speeds up the metabolism and the rate at which your body uses energy.
“You can also use chilli directly on the skin in the form of a good quality chilli oil, this can help increase circulation and reduce cellulite and increase fat burning.
“If you are applying chilli oil to the skin, do so very carefully, avoiding cracked skin, crevices and the eyes.”
Chillies and chilli powder can also be added into foods.
David also shared how eating berries can help target fat, including reducing abdominal fat, also known as belly fat.
Belly fat is one of the most stubborn forms of fat and it can be extremely hard to shift which is why although foods can help target it, exercising is also crucial in helping to burn fat.
David said: “Berries are rich in antioxidants and known to help burn fat. Berries are also rich in fibre and water which can help you feel fuller for longer.
“Blueberries regulate fat-burning and fat storage, helping to reduce abdominal fat and raspberries are packed with dietary fibre that helps to improve bowel movement, which could aid weight loss and the removal of toxins from your body.”
Blueberries are also extremely low in calories which means they are a great food for weight loss.
Plantain is a great snack for weight loss because it’s full of fibre and complex carbohydrates which are more slowly digested than simple carbohydrates found in processed foods.
The expert added: “They keep you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods.
“If you are unfamiliar with plantain, try them as a healthy snack, and a nutritious alternative to crisps. Newly launched plantain chips from Sankofa Snacks are an easy way to get a daily dose of plantain, and reap the goodness this vegetable has to offer.
“Vegan-friendly and available in a wide variety of flavours, these chips are also packed with vitamins and minerals, as well as being incredibly tasty and moreish.”
Fish is often encouraged when dieters are trying to lose weight because it’s packed with nutrients.
David said: “Salmon is a fantastic source of high-quality protein which is beneficial for weight and fat loss as the body must work harder to digest it.
“In addition, salmon is a great source of omega 3 fatty acids which are shown to reduce inflammation and promote fat burning, with studies showing that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.”
Lastly, the nutritionist recommends adding beans into your diet to help boost the metabolism.
White beans including cannellini beans act as a “alpha amylase inhibitors, which simply means they can slow down the absorption of carbohydrates by blocking the enzymes needed for their digestion,” explained David.
He added: “This means you do not get a high blood sugar spike after eating them, which can result in the laying down of more fat around the body.”
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