What to avoid and what to have to help boost your metabolism.

It seems often then not that when trying to lose weight people don't think of the smaller steps it takes to losing weight or becoming more healthy with their lifestyle. Yes losing weight and being healthy can seem like a lot of hard work, when in fact their are so many things most of us don't even think about! Take your metabolism. The faster you can get it to work the faster it can burn those calories, and if you're eating a Low Calorie-High Volume diet that makes it even easier for your metabolism.

To increase your metabolic rate avoid the following things:

• Refined Sugars -  A sugar that has been through a chemical process of bleaching to from a white crystalline carbohydrate to sweeten and preserve food and drink. Products such as fizzy drinks and store bought cakes etc.

• Processed Foods - Anything that has been changed from it's natural state to preserve it for longer. I think of these as un-natural foods (usually in a packet or tin) such as meat (hot dogs, chicken nuggets etc) crisps, artificial sugars, fake cheese and french fries.

• Fried Foods - A cooking method that requires high amounts of fats and oils. Instead steaming, or slow roasting in an oven is a healthier alternative and produces higher quality of flavour than a convenience fast food burger which you could grill at home with a better quality of meat. Foods that have a batter and/or a brownish colouring to them such as onion rings, fried chicken wings or thighs, pretty much everything you'd find on a fast food 'restaurant' menu.

• White Bread - A difficult bread to digest, white bread can cause bloating and cramps for those who struggle to process white bread. Like refined sugars, white bread is bleached to retain the colouring and flavouring that would be lost in the milling process, which adds un-needed chemicals to your diet, such as bromine and carbon dioxide. Nutrition wise it lacks the needed bran that can be found in darker breads that provide our fiber intake and is packed with sugars that can cause damage to you so opting for a whole wheat bread is a small change to help you step towards being healthier. Too much bread isn't great for you but as long the bread you are eating is 100% wholegrain then what you're eating is helping reduce the risk of colon cancer and heart disease from the fiber it contains.

• Alcohol - Apart from being harmful to the liver as well as other internal organs, alcohol's high calorie content is undoubtedly going to cause a large amount of weight gain. Because it's a liquid people often forget that it contains calories and drinking on top of eating is going to help the pounds add up quicker, don't forget the Great English Breakfast that's full of sugars, salts and processed meats to help any hangover. If you want to wise up on your intake then read the following article which contains tips on how to avoid gaining weight with alcohol consumption. http://www.nhs.uk/Livewell/alcohol/Pages/calories-in-alcohol.aspx 

To increase your metabolic rate enjoy the following things:

• Grapefruit - A healthy way to increase your body's fat burning ability, grapefruits as a breakfast choice can reduce your cravings throughout the day for foods that contain high amounts of sugar from it's natural chemical that lowers insulin levels. Be careful not to eat too much of it though as it is highly acidic and can react to certain medications, so if you are under treatment for anything or are on a prescription ask you health expert first to make sure it won't cause any harm. 

• Fiber - Great for your digestion, fiber sustains the feeling of being 'full' which stops cravings for junk that will cause weight gain. An easy way to incorporate fiber into your diet is eating whole grains which naturally store B vitamins which are essential to us. Eating whole grains also helps your hair and skin from the proteins it contains, a simple choice like this can leave you with a flatter stomach from lack of bloating and cramps. Almonds are an amazing way to fill you up, boost your metabolism and give you essential fiber and protein.

• Water - Varying the temperature you drink your water will give you different health benefits but a minimum of 8 glasses a day (250ml or more 'per glass') is essential for removing toxins and brighter skin. Not only does it remove blemishes and prevent white heads but it fights fatigue, reduces the risk of cancers, constipation and promotes healthy digestion. Drinking cold water boosts your metabolism to help burn calories, and drinking hot water (make sure it's not burning) can sustain the feeling of being 'full'. 3 litres of water daily is a great way of stopping cravings or mistaking the feeling or hunger when actually you are thirsty. So whenever you feel hungry drink 2-3 glasses of water before hand and if you are still hungry eat a natural snack that contains vitamins to feel fuller for longer.

• Green Tea - A great weight loss aid through it's aid of glucose regulation and fat absorption making green tea a few cups away from speeding up the metabolism. By drinking a cup a day your body is being enriched with it's high concentration of catechin polyphenols (a natural antioxidant to you and me). For the full metabolism boosting benefits drink 3-5 cups a day.

• Chili - If you don't like spice don't worry, there are mild ways to incorporate this toxin flushing health booster to your diet. Look for recipes that have chili flavours to them or try herb and natural seasonings that contain chili. Eating chili heats your body which is what stimulates your body's metabolism to work faster, as well as containing vitamins that help you look 'glowing' this small food has many positives worth eating.

These are just some of the many things to look out for when eating, but check out my amazing sources that inspired me below that have lots of extra information to help you become more informed. I really recommend reading Glamour magazine articles, they break down the stuff you need to know really simply. I've used some of their tips for my post here so all credit to the amazing Glamour team!

If you want to read more about alternatives, this article from the Huffington Post is useful in explanation: http://www.huffingtonpost.com/2011/11/06/healthiest-breads_n_1078520.html. I love Glamour Magazine and found inspiration in this online article: http://www.glamourmagazine.co.uk/love-sex-relationships/health-fitness/2011/05/eat-yourself-slim-top-30-metabolism-boosting-foods#!image-number=2 Most of the explanations have come from my own knowledge, however some is based on research and food articles, if you want to expand your own knowledge look up some articles yourself. All credit goes to the sources I used, not myself.