People grab takeout after some long days. Then comes a crash when your energy hits rock bottom after eating too much sugar. Midsections quietly show the effects of extra fat. There’s a delicious way to get your fat-burning speed going in no time. And it’s packed with flavour. Enjoyable foods – yes, enjoyable – are actually the ones that kickstart your metabolism gently.
Metabolism is the process of turning your food into energy. And let me tell you, it’s a crucial one – your cells need it to keep your heart beating and your lungs breathing. Now, your resting metabolism, or basal rate, takes care of your basic needs, but its not all. Food also goes through a thermic effect when you digest it, and whatever activity you get up to during the day multiplies that total by quite a bit.
What you choose to eat every day influences how fast you burn fat. Using whole food ingredients to fuel your body is a much better choice than relying on processed rubbish. That’s because whole foods give you a steady supply of energy, whilst processed foods just spike your blood sugar then let it drop straight back down again. Natural options help your metabolism keep burning, but protein requires a bit more effort for your body to process, whereas fats and carbs can get by on less.
Foods That Will Get Your Metabolism Going
Spicy foods raise your internal temperature and get your body sweating more. That means you’re expending calories in the process. Throw some chili flakes into your scrambled eggs in the morning – you heard me right.
Ginger warms you up from the inside out and really does get your circulation going. Fresh grated ginger in a cup of tea is a great way to get it in. It’ll also help your body start releasing stored fat cells, and a squeeze of lemon will give it a nice kick.
Cinnamon does a great job of keeping your sugar levels level. Toss a half teaspoon of it into your oatmeal or yogurt for a comforting treat, and pair it with protein to boot.
Turmeric is a great anti-inflammatory, and golden milk (made with turmeric, black pepper, and plant milk) is a lovely thing to have before bedtime.
Powering Up With Every Bite
Grilled chicken breast is so quick and easy to make, and a lemon and herb marinade will make it tender in no time. Slice it up and serve it over salads or grain bowls – you’ll be getting a good 20g of protein per serve.
Baked salmon is another great option – just season with some olive oil, lemon juice and some herbs, and bake for 15 minutes. Then flake it over a green salad for lunch. And the omega-3’s in salmon will keep your heart healthy.
Breakfast is a great meal to get your protein from too. Scrambled eggs mixed with veggies and a bit of cheese will keep you going all morning, and choline in eggs will even give your brain a little boost.
Lentils are a great source of protein and fibre, and they’re super easy to cook in advance and use in soups, stews, and salads. Just cook up a big batch on the weekend and you’re good to go.
Getting Your Veggie Fix Without Getting Bored
Steaming broccoli for just 5 minutes will retain all its lovely nutrients. Add a squeeze of lemon and some garlic and you’ve got a great side dish. You can also use it as a main event, and it’s packed with vitamin C to boot.
Zucchini is another great veggie to swap for noodles – spiralise it and toss it with some pesto and parmesan for a quick and easy dinner. Plus, you can get a good carb reduction in by doing it this way.
Bell peppers make a great stuffing for turkey, and quinoa or rice can be used as an alternative to keep things interesting. Bake it all in the oven and you’ve got a tasty meal prep option for the week.
Cauliflower is a great low-carb substitute for rice, and it’s super easy to make into rice by just pulsing it in a food processor. Try it in a stir-fry with some soy and ginger for a super tasty and healthy meal.
Choosing The Right Carbs For Your Energy
Overnight oats are a great way to get your fibre and protein in for the day, and just add some berries on top for a delicious breakfast. The slow digestion of the oats will keep your blood sugar steady all morning.
Quinoa is another complete protein, and it’s a great option for a salad or as a side dish. It’s also gluten-free, which is a bonus.
Sweet potatoes are a great source of fibre and nutrients, and baking one whole is a great way to get it in. Just mash it up with a bit of butter and you’re good to go.
Berries are a great snack or dessert option – just blend them up with a bit of banana and spinach for a healthy smoothie. They’re packed with antioxidants and will even help to reduce stress.
Timing Your Bites to Maximize Your Burn
Get up and have a breakfast within an hour of waking – and by that I mean get some protein and fiber in you to kickstart your day. Eggs and avocado on toast are always a good choice. And of course you can’t go wrong with a black coffee to get your metabolism going.
Mid-morning you need to bridge the gap before lunch and a greek yogurt with some nuts is a pretty good way to do that. Less chance of binge eating at lunchtime that way and your energy levels will be just fine for tackling any office tasks that come your way.
Lunch should be a pretty balanced plate with some greens, lean protein and good carbs and dressing with some olive oil and lemon juice – and try to sit down and eat that for at least 20 minutes. That way your brain will get the signal that you’re full and you won’t be tempted to overdo it.
Afternoon slump time – but an apple and some almond butter slices should sort you out. The crunch and creamy texture will satisfy your hunger without filling you up too much and you should be able to keep going with your productivity high.
Dinner is best light about three hours before bedtime – so fish and steamed veggies with a glass of red wine if you like is a good option. That way your body will have time to digest before you need to go to sleep and you won’t be storing up any fat.
Quick Recipes Under Thirty Minutes
One thing that really helps is being able to whip up some tasty stuff in no time at all. Like – a sheet pan of salmon and veggies that’s ready in just twenty minutes – just toss it with some olive oil, salt and pepper and stick it in the oven.
Or a stir-fry with some chicken, broccoli and ginger, that’s ready in just a few minutes. Use a wok with high heat to get it all cooked quickly and serve over some rice or cauliflower – weeknight savior!
And then there’s egg muffins – just mix up some eggs, veggies and cheese, pour into some silicone tins and bake until they’re just set. Then just reheat them in the microwave in the morning for a quick and easy breakfast.
Another one is chia pudding – just mix up some coconut milk, vanilla extract and chia seeds and leave it in the fridge overnight. Then top it with some mango and passion fruit and you’ve got a tropical treat.
Hydration Hacks with a Taste
Now I know some people find drinking water a bit of a chore – but you can make it a lot more interesting by adding some lemon, cucumber and mint to it and leaving it to infuse in the fridge overnight. Then you just grab a glass and it’s like a spa treatment.
Or if you’re a tea drinker, then you might want to try brewing up some green tea. It’s got all sorts of good stuff in it that will help with fat oxidization and all that. And if you’re looking to ditch any soda habits you might have then this is a good place to start.
Another drink that’s worth trying is bone broth – it’s got all sorts of good stuff in it that will help with your joints and skin and it’s also pretty good at curbing your appetite. Just be sure to season it lightly with some herbs and a bit of salt.
And of course there are all sorts of herbal teas to try as well – peppermint is great for digestion, chamomile is good for unwinding in the evening and rooibos is just full of antioxidants.
Movement Snacks Between Meals
Taking a break to stretch your legs every now and then is a great idea. Even just doing some shoulder rolls and neck tilts at your desk can make a big difference. And if you can squeeze in some core engages and seated twists then that’s even better.
After meals it’s a good idea to take a bit of a walk – it will help with digestion and keep your blood sugar levels stable. And if you can do it with a podcast or some music then that’s even better – just try to avoid those calories piling up.
If you work in an office building then try skipping the elevator and taking the stairs. It’s a great way to get your heart pumping and your quads and glutes working. And if you can sneak in a bit of a lunch break circuit then that’s even better – you’ll get that afterburn going and you’ll be feeling more energized and focused.
And finally, just dancing around the kitchen while you’re cooking can be a great way to get some extra exercise in. Just put some upbeat music on and get moving – it’s a fun way to burn some calories and get some joy out of cooking.
Science Behind Tasty Choices
Now I know some people might find all this talk of thermic effects and gastric emptiness a bit dry – but it’s really fascinating stuff. Like – did you know that protein has the highest thermic effect of any food? It’s true – it takes a lot of energy to digest all that protein and it’s even been shown to burn extra calories in the process.
And then there’s capsaicin – the stuff that makes chilli peppers hot. It’s been shown to increase your resting metabolic rate and make you burn more calories – just add a bit to your food and you could be melting away those unwanted pounds in no time.
Fiber is another one that’s worth talking about – it’s great for keeping you full and satisfied and it’s also been shown to slow down gastric emptying and keep your blood sugar levels stable. And if you’ve ever struggled with weight management then it’s definitely worth getting on the fiber train.
And finally, there’s tea – which has been shown to help with waist trimming and all sorts of other health benefits. Just try to drink it regularly and you’ll be amazed at the difference it can make.
Pitfalls to Avoid – Flavor Traps
Now, I know some people might think that a bit of sauce or a sprinkle of sugar is no big deal – but it really can add up. Just check the labels and see how much sugar is hiding in there – and try to make your own sauces at home with some herbs and spices instead.
It’s also worth being mindful of your portions – it’s easy to get carried away and end up eating way more than you want to. Just try to use smaller plates and get into the habit of pre-portioning your snacks – that way you can’t help but eat less.
And of course, even healthy oils can be a bit of a trap – they’re really dense in calories so try to use them sparingly. And if you’re cooking something that’s high in fat then just try to crisp it up in the oven instead of deep frying it – you’ll get the same texture without the extra calories.
It’s also worth avoiding late eating – it’s hard to get to bed on time if you’re still grazing away in the kitchen. Just set the kitchen to close up shop after dinner and then you can relax and get some sleep – you can start fresh in the morning.
Batch Cooking – Weekend Wins
Now, I know some people might think that batch cooking is a bit of a chore – but it really is a lifesaver. Like, if you can just spend an hour or so on Sunday afternoon cooking up a big batch of chili or lasagna then you’ll have it for lunch all week long – no more slaving away in the kitchen every day.
You can also use a bit of batch cooking to prep some salads or sides for the week. Like, just layer some greens and veggies in a jar and you’ve got a healthy lunch that’s ready to go. And if you’re feeling fancy then you can even make up some little egg muffins or whatnot – just bake them in a big batch and then reheat them in the microwave when you need them.
Or if you want to make up a big pot of soup then just use an immersion blender to puree it and you’ve got a nutritious meal that’s ready in just a few minutes. And if you’re feeling really ambitious then you can even make up a big batch of homemade broth to sip on all week long – it’s really good for your joints and skin.
Social Dining Without Derail
Now, I know some people might think that social dining is a bit of a slippery slope – but it really doesn’t have to be. Like, just bring a healthy dish to the party and stick to it – no need to overindulge in all the other treats.
Or if you’re going out to a restaurant then just try to choose a place that does some healthy options. Like, if you can get a good grilled fish or a fresh salad then that’s a lot better than going for a plate of fried food.
And if you do happen to be at a buffet or whatnot then just try to pace yourself and eat a bit of everything – that way you won’t feel like you’re missing out but you won’t overdo it either.
And finally, it’s worth saying that sometimes it’s okay to just say no to certain foods – even if they’re delicious. Like, if you’re at a party and there are all sorts of tempting treats available then just politely decline them and stick to your healthy choices. It’s really not that hard.
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Health Disclaimer: The information provided in this article is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition.