Boost your metabolism

5. Rule out food allergies
Underlying food allergies can be a factor in sluggish metabolism, Foy explains. If your body isn't dealing well with a certain food you are eating, it can cause poor digestion. If you suspect you may have a food allergy, your doctor or nutritionist can put you on an elimination diet where foods are taken away, then slowly added back into your diet to see if you have an adverse reaction to them.

6. Drink water
Water helps with all processes in the body, including metabolism and digestion, so if you want your body to work properly, you need to stay hydrated, Foy explains. If you drink water continually throughout the day you can avoid getting dehydrated.

7. Eat small meals – frequently
Ideally, you should be eating three balanced meals and two balanced snacks a day, Foy says. Eating frequently keeps your metabolism revved up all day, meaning your body is always ready to burn calories. If you skip a meal, your metabolism has nothing to do and will slow right down until your next meal. If you want it to run at its best you should fuel yourself every three to four hours, Foy says. Fuelling yourself regularly also ensures you won't get to the point of severe hunger, when you will be most likely to give in to cravings and make poor food choices.

8. Eat for energy
At night, when you're sitting on the couch watching TV, you don't need a lot of energy – so midnight snacks are a no-no. If your schedule permits, don't eat anything past 8 p.m. Foy also suggests having lighter dinners because your body doesn't need as much energy towards the end of the day as it does at breakfast or lunch time. Try a four to six ounce piece of wild salmon, large green salad and half a baked sweet potato. You want to minimize the starch or carbs you have with dinner because your activity level is lower. Eating more than your body needs means extra calories get stored as fat, Foy says. "Your body can only process so much." So if you feel satisfied, put your fork down.

9. Eat breakfast
This is a no-brainer. "Eating breakfast is very important for a good metabolism," Foy explains. Your metabolism doesn't get revved up again in the morning until you fuel it. What you eat has a direct effect on your metabolism. If you put the wrong fuel in your car, it doesn't run properly. The same principle applies to your body, Foy says. Fuelling yourself regularly, and with nutrient-dense foods is a crucial step in developing a good metabolism. For your first meal of the day, try a two-egg omelette packed with fresh veggies like broccoli or spinach and one piece of whole-grain toast, or a bowl of steel-cut oatmeal with some protein powder mixed in, Foy suggests. Include six or seven crushed almonds and fresh berries on top for added flavour and nutrients.

10. Go for the green
Foy says green tea has been proven to help burn fat. She suggests replacing your morning coffee with a cup of green tea. It doesn't cause the same spike in energy as coffee does because there is less caffeine, and you're also not adding extra calories to it from cream and sugar, which can add up.

For more information, please check out www.ciarafoy.com

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