It does not take a rocket scientist to conclude that if we eat foods that increase our metabolism we will lose weight.

A quicker metabolism also improves our energy levels, making it easier for us to complete our work and enjoy play time, too.

If you are tired of seeing that roll of fat around your waist and on other parts of your structure, why not think about replacing certain meal favourites with other elements which are just as tasty but less stressful on your digestive system?

Drink water

Having a 'fast' metabolism means that you're burning calories efficiently all the time, whether you're resting or training.

Water is, quite possibly, the single most important catalyst in losing weight and keeping it off longer. Water also helps your body metabolise stored fat by helping the kidneys flush out waste.

Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week.

Get fibre-fit

Eat adequate fibre foods to help keep things moving through your bowel. And, like water, fibre-rich foods bulk you up and make you feel fuller for longer. High-fibre foods are typically low in calories and filling, so you are reducing your calorie intake overall.

Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes (with skins), broccoli, brown rice, beans, bran and nuts.

Eat more often

The most effective way to speed up your metabolism is to eat more often.You can eat the right foods and work out daily, but if your metabolism is inefficient it's like swimming upstream and fighting against the current.

Researchers claim that eating one or two meals a day is a disaster. You are causing serious damage to your metabolism.

Are three daily meals enough? If you eat three meals a day, properly balanced with the right nutrition foods, and work out hard and you'll get some results, the researchers say.

Much better, they state, are six meals. During your waking hours in the day, you should eat one meal every 2.7 hours. If your goal is five meals, then your target is one meal every 3.2 hours.

If you eat even five times a day, you will never feel hungry, but make sure that portions are small and that they are balanced meals.

You may consult with a nutritionist to find out the number of portions per food group which you need and figure out a way to spread these across six meals for the day. Six meals, the researchers state, properly proportioned, will turn your metabolism into a lean, mean, fighting machine.

Exercise

It goes without saying that exercise also increases the rate at which you consume the energy produced by the food you eat. The more energy you use, the less likely you are to store fat under your skin as well.

Find an exercise routine (tennis, badminton, running, walking, cycling) which you like, and stick with it. Eat more fibre, drink more water and eat more frequently.

In a few weeks everyone will be able to see the results.

Partial information source:www.thestretchinghandbook.com.

Compounds found in broccoli and mushrooms may reduce women's risk for breast cancer.

At left: Health professionals say brown rice is a high-fibre food group. - File

Find an exercise routine which you like and stick with it.- File