How to increase thermogenesis (fat burning)

Protein

Protein takes more energy for the body to process, as opposed to fats or carbs, so the thermic effect of protein is high in comparison to other foods, at a rate of about 20 to 35% of calories burned per meal.

Aim to eat one of these which every meal;

Chicken, Turkey
Egg whites (small amount of yolks)
Lean red meat e.g. venison
Seafood

1) Cook with coconut oil

2) Use hot spices with every meal eg cayenne pepper or hot chillis

3) Drink lots of green tea (decaf is fine)

4) Eat the protein first in your meal as this prevents an insulin spike

5) Cut out all processed foods eat clean, natural foods

Other Lifestyle ideas for boosting metabolism

1. Aim for 7-8 hours sleep to help regulate hunger hormones leptin and ghrelin and also insulin and sugar cravings through the day

2. Build lean muscle mass – lift the heaviest weights possible up to 10 x maximum for approximately 10-15 mins 3 x week. Increased lean muscle mass burns calories at rest.

3. Use the MyFitnessPal app to track your calorie intake and macros eg. Fat, protein and carbs. Aim for approximately 1200 calories and no more than 30% carbohydrates.