Give your metabolism a rev...

We all know that a fast metabolism is a key to a healthy trim body, but sadly our metabolism not only slows with age, but we tend to be less active as we get older… Or more likely to lounge about on the deck with a glass of chardonnay than race around the back-yard playing tag! But there are ways to prevent your metabolism slowing and lesson the impact of ageing on the body.

So what happens to our metabolism?

Researchers have discovered that after the age of 25, people lose on average around five to ten pounds of lean body mass during each decade of life. Well, you’ve heard the saying, “muscle burns fat” and it’s true – muscle is metabolically active tissue so the more we have the more fat we burn and vice versa.

So the best way to prevent this metabolic decrease is to increase your lean muscle mass and your exercise regime… Weight training is the ideal way to preserve lean muscle mass and permanently boost your metabolism, whereas high-intensity cardio workouts will give your metabolism a short-term rev.

Here are some top tips to give your metabolism a boost...

•    Strength training – at least two good strength training sessions sessions a week will increase your lean muscle mass and keep your metabolism pumping.

•    Move it or lose it – three other days of the week you should be achieving 30-60 minutes of aerobic exercise to increase your heart rate.

•    Eat often – Ahhh the good news. You should be thinking of your eating as ‘grazing’ when it comes to perking up your metabolism. Smaller meals every three to four hours keep the body satiated and the metabolism active. Avoid heavy meals late at night and NEVER skip breakfast. After approximately eight hours of sleeping your metabolism drops and stays that way until your next meal. The longer your body goes without food the harder it works to go into fat storage mode, and your metabolism slows as it tries to preserve the body’s energy. Likewise, if your daily caloric intake drops below 1,000 calories your metabolism slows down immediately to store fat. But this doesn’t mean you should eat anything you want… the key is to increase your intake of fresh vegetables and lean proteins and cut down on the empty carbs.

•    Water – Flush out those toxins by drinking at least two litres of water throughout the day. And if you make it iced water, your body burns around 40 calories per glass trying to warm itself again.

•    Manage stress – We all know that stress is a killer, but now research reveals it can actually cause weight gain! When you are stressed the body releases a hormone called cortisol. Cortisol actually slows the body’s metabolism down and so can lead to weight gain.

•    Tea for three – Research suggests that sipping on green tea throughout the day speeds your metabolism. While the metabolic rate increase is considered very small, it certainly makes for a healthier drink than coffee as it helps to protect against heart disease, cancer and stroke. The Japanese drink around three to five cups a day. Make a pot to keep at your desk and sip while you work...

•    Spice it up – your meals that is… hot peppers such as jalapeno, habanero and cayenne contain a chemical known as capsaicin which is found to give the metabolism a boost. A single spicy meal can boost your metabolism by up to 25 percent with a calorie burning spike lasting for up to three hours after you finish eating. If you like Mexican or Thai, you’re in luck!