Boost your metabolism

Your metabolism is a process in which your body uses calories at rest and how fast or slow it works depends on fitness levels and nutrition. Ciara Foy, Registered Nutritional Consultant at the Satori Urban Wellness Spa in Toronto shares her secrets on how to get with the program just in time for bikini season!

1. Pull, push and lift
The biggest factor in a fast metabolism is lean muscle mass, says Foy. "The more lean muscle mass you have, the more calories you will burn at rest." Men, who naturally have more lean muscle mass, have a higher metabolism than women, she explains. But doing cardio alone is not going to cut it. You have to have a good balance of cardio and weight-baring exercises. Foy suggests a minimum of 30 minutes of each, three or four days per week. For cardio, go for simplicity, like walking, running or biking. And try basics like push-ups, lunges, squats and sit-ups for simple but effective at-home muscle-building moves.

2. Eat balanced meals
This means eating lean protein, balanced with slow-burning carbs and a small amount of good fats – at every meal. This could include a four to six ounce piece of white chicken meat, baked sweet potato, and a large salad topped with a tablespoon of flax oil. If you're not sure how to incorporate protein into your breakfast, Foy suggests cottage cheese, eggs, or a homemade protein shake. She uses a whey isolate protein powder with no colour or flavour added, low fat milk or soy milk, lots of frozen or fresh fruit and a bit of good fat, like flax oil.

3. Choose nutrient-dense foods
These are foods that are packed with nutrients. You want to get the most nutrients you can in your diet at every meal, Foy explains. "If you're not getting the right nutrients, your body won't be satisfied and will want more," she says. Nutrient-dense foods include whole grains, like brown rice, millet and quinoa, all fresh fruits and vegetables and fresh, un-processed lean meat and fish. When in doubt, always choose fresh, and stay away from anything processed or from a box.

4. Balance your blood sugar
The quickest way to get energy is through "junky" carbs, i.e.: anything made with refined sugar or white flour, because they go through your bloodstream like a rocket and increase your blood sugar almost instantly, Foy explains. But your energy doesn't stay up for very long when you eat these foods and your body must then produce insulin to bring your blood sugar down. A balanced combination of protein, carbs and good fats will keep your blood sugar from spiking and help you feel fuller, longer.

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