How to speed up the metabolism for weight loss at home - this question arises for many people who are overweight. It is believed that a slower metabolism affects weight, so many are wondering how to eat properly in order to speed up the body's metabolism and speed up the process of losing weight. Many factors affect the metabolic rate: age, physical activity, diet, but the reason for active weight gain is a violation of the metabolic process, which is caused by low energy consumption, which contributes to rapid weight gain.
In pursuit of an ideal figure, many women resort to exhausting diets, fasting and fasting days in order to quickly lose the hated pounds. To speed up the metabolic time, you need to take a comprehensive approach to this issue and include certain foods in your diet that allow you to increase your metabolism. It is a misconception that fasting itself will be sufficient for weight loss. The process of losing weight through dieting and fasting can cause the metabolic process to slow down inside the fat cells and accumulate resources in the body. If a person wants to speed up his metabolism, he needs to change his diet, increase physical activity, and then the extra pounds will no longer return.
What is metabolism?
The balanced work of all systems in the body occurs due to the expenditure of energy, which can be obtained from the consumed foods. Proteins, fats and carbohydrates are the building blocks of the body, and the process of their processing, breakdown and transformation into energy is metabolism. Metabolism or metabolism is such a transformation of nutrients into energy necessary for performance. At the heart of the metabolic process contains a number of biochemical stages. There are several factors that determine the metabolic rate. Energy consumption in the body occurs continuously, and even if the human body is at rest, the metabolic process continues. Metabolism is an ongoing process that takes place in 2 stages:
- catabolism - the process of breaking down complex substances into simple ones in order to maintain the vital activity of the body;
- anabolism is the process of synthesizing new structures in order to restore and build muscle mass.
Metabolic scheme
Metabolic time is a determining factor in weight loss or gain. The faster the metabolic process, the less fatty deposits, respectively, with a poor metabolism, the body does not consume all reserves of nutrients and contributes to the accumulation of fat cells. The metabolic time affects not only the rate of weight gain, but also the synthesis of hormones and their production, therefore, the lower the metabolism, the more fat cells accumulate, and a sufficient amount of hormones is not synthesized. Against the background of hormonal disruption, the rate of weight gain increases, and thus an irreversible process can develop in the body.
Metabolism time and the rate at which calories are converted into energy depends on many factors, so before starving and dieting, try to figure out what in your diet and way of life contributes to weight gain.
What affects the metabolic rate?
For each person, there is a certain amount of calories that he must expend during the day in order not to gain weight and stay healthy. In order for the daily need for calories to be replenished, and it was possible to lose weight safely for health, it is necessary to calculate such an amount of energy reserve that would not exceed safe indicators. To calculate your daily calorie intake, you need to consider gender, age, physical activity and metabolic rate. The metabolic time and the rate at which calories are converted into energy depends on:
- Body constitution.
For people whose build is larger than normal, and for athletes with a large muscle volume, the metabolic time continues, even when they are at rest.
- Paul.
For men and women, the rate of the metabolic process is different. Women, by their physiology, have more subcutaneous fat cells, so the metabolic process in their body is slower. Men have 40% more muscle mass, which makes their metabolic time shorter.
- Age.
Physical activity decreases with age. It affects muscle tone and fat accumulation. Metabolism takes longer, but energy expenditure is not equal to calories consumed. Usually, a low metabolic rate occurs in people over 45 years old.
The more a person moves, the more calories he burns.
- Digestion of food (thermogenesis).
This is a fairly static process that requires up to 400 kcal on average. in a day. The time of digestion of food and assimilation of nutrients is individual, therefore, the rate of metabolic processes in this case can be calculated according to individual indicators.
- Physical activity.
Metabolism, its speed and time largely depend on energy expenditure. Any physical activity requires calories. The more a person goes in for sports, the higher the process of energy consumption, which means that in order not to gain weight, you need to move more.
All these factors are amenable to adjustment, therefore, in order for the metabolism to pass faster, you need to engage in more physical activity. The metabolic rate depends on the foods consumed, if fats are consumed to a greater extent, then they accumulate in the body in excess. Carbohydrates are needed to replenish energy reserves, but their abuse will also lead to weight gain. Nutrition should be balanced and comprehensive.
Food must supply vitamins, minerals and nutrients to maintain health. Eating can also speed up the metabolic process if you consume as many calories as you need for consumption and no more.
How do you know your metabolic rate?
There is a universal formula that allows you to establish your metabolism. The unit of metabolism is calculated in calories, that is, to find out the rate of the metabolic process, you need to substitute your data and calculate them. There is a Muffin-Geor formula called BCM - Basal Metabolic Rate.
Calculation of basal metabolic rate for men and women
- for men: (66.5 + (13.7 x weight, kg) + (5 x height, cm) - (6.8 x age, years)) x 1.2;
- for women: (655 + (9.6 x weight, kg) + (1.8 x height, cm) - (4.7 x age, years)) x 1.2.
The result that is obtained is the baseline. Based on it, you can find out your metabolism and the required number of calories.
What should you do to speed up your metabolism?
To speed up your metabolism and start losing weight, you need to change your lifestyle. There are general rules that should be followed on the way to a slim figure. Metabolic Accelerating Factors:
- Breakfast.
Morning meals help start the metabolic process, so morning meals are a must in activating metabolism. Choose foods that are low in sugar for breakfast, preferably protein or carbohydrates. This will help you get the energy you need for the day.
- Plenty of water.
Water is a must in the food chain. It activates metabolism accelerating processes and normalizes water balance. It is important to drink at least 2 liters of liquid per day, while you need to drink 1 glass of water on an empty stomach, the rest of the daily allowance - during the day.
Drink 2 liters of water daily
- Fractional food.
Eating small portions activates the process of transforming food into energy. Fractional nutrition will help the body release the required amount of energy and not accumulate fat in the body. Roughly, you need to consume food 5-6 times a day.
- Recreation.
Adequate rest is very important for a healthy metabolism. At high energy costs, it helps to replenish energy losses by restoring your metabolism. You need to rest for at least 8 hours. It is important not to eat 3 hours before bedtime.
- Calorie content.
The body quickly adapts to the regimen, so if you keep your body at one calorie intake, it can slow down metabolic processes. Oddly enough, you need to give the body an excess amount of calories once a week in order to relieve it of stress and normalize the expenditure process.
- Physical exercise.
Any activity leads to an expenditure of energy, therefore, in order to speed up your metabolism and lose weight, you need to play sports. You don't have to go to the gym to do this, because exercise at home is also effective.
The body needs 50% protein per day
- Bad habits.
Alcohol and nicotine consumption reduce metabolic processes, slowing down energy expenditure. There is a theory that if you quit smoking, you will certainly gain weight. In fact, a person replaces smoking with food consumption, from which he is rapidly gaining weight. It is not connected with getting rid of nicotine addiction.
- Stress.
Avoid stress as it leads to excess consumption of food and coffee. As a rule, coffee and food on a psychological level make a person feel calm, but for a normal metabolism, you should not drink more than 2 cups of coffee a day.
- Vitamins.
Vitamins are essential for human health. Fruits contain most of them, so do not deny yourself the pleasure of having a snack and eating fruit, especially since fruits accelerate metabolism, and the vitamins they contain are necessary for the synthesis of hormones. Citrus fruits are especially useful, which supply vitamins C and B to the body. Citric acid and vitamin C are essential for energy metabolism. They speed up the metabolism, and weight loss is faster and safer.
Proper nutrition
To maintain the body in normal shape, you need to give preference to proper nutrition at home. Foods high in vitamins, trace elements and nutrients will help to improve the body's functioning. But for a normal metabolic process, it is important to alternate days with the consumption of healthy foods with fatty foods. The daily food intake should be divided into 3 main meals and 2-3 snacks. There are foods that can help speed up your metabolism and reduce weight:
- complex carbohydrates: oatmeal, rice, durum pasta, cereals;
- foods containing calcium: chicken meat, fish, dairy products;
- fiber: legumes;
- citrus;
- black bread;
- vegetables;
- proteins.
Also, do not forget that proper nutrition is only half the battle. Get active and exercise more, even at home. This will not only help you lose weight, but also improve the well-being of the body as a whole.
Protein is a building material for the body and is not replaceable for metabolism, therefore, in the diet, up to 50% of all food consumed should be allocated to protein intake.
Metabolism is a chemical process for the maintenance of life. In this article we will tell you how to speed up the metabolism for weight loss, which foods speed up the metabolism and what else can be done to increase the rate of fat breakdown in the body.
The speed with which it proceeds depends on the individual person. Those with a slow metabolism tend to have more calories remaining, which are stored as fat.
On the other hand, people with a fast metabolism burn more calories and are less likely to accumulate fat.
In this article, we'll take a look at why some people have a fast metabolism, and how you can speed up your metabolism to burn more calories.
Metabolism is a term that refers to the totality of all the chemical processes in the body. The higher the metabolic rate, the more calories your body needs.
In simple words, metabolism is the process of converting the food we eat into energy. Proteins, fats and carbohydrates, as well as vitamins and minerals that we consume, are absorbed and processed by the body to build new cells, hormonal and enzymatic metabolism. The metabolic rate depends on many factors: on heredity, on the state of health, but the main role is on dietary habits and proper nutrition. If you follow your diet, do not consume excessive amounts of carbohydrates, but still cannot lose excess weight, most likely your metabolism is slowed down. With age, metabolism slows down and the body accumulates body fat.
Metabolism can be improved by eating frequent but small meals, exercising, eating foods that speed up metabolism, such as citrus fruits, bran bread, oatmeal, green vegetables, nuts, hot peppers, ginger, cinnamon, fish, low-fat dairy products. drink green tea, coffee.
It is for this reason that some people can eat a lot without gaining weight, while others eat less but gain fat.
Thus, "metabolic rate" is the number of calories that you burn in a given period of time, ie. calorie consumption.
The metabolic rate can be divided into several categories:
- Basal metabolic rate(BMR): The metabolic rate when you are asleep or in deep rest. This is the minimum metabolic rate. Energy is spent on breathing, blood circulation, heartbeat, brain function.
- BX(RMR): The minimum metabolic rate required to keep the body alive and functioning. On average, it accounts for 50-75% of the total calorie expenditure.
- Thermal effect of food(TEF): The number of calories needed for digestion and digestion. The increase in metabolic rate after a meal typically accounts for about 10% of total energy expenditure.
- Thermal effect of exercise(TEE): The number of calories burned during exercise.
- Thermogenesis of daily activity(NEAT): The number of calories burned during physical activity, excluding exercise and sports. This is fidgeting in a chair, walking down the street, different standing postures.
Output: Metabolic rate is also known as calorie expenditure. This is the amount of calories used by the body in a given period of time.
What factors affect metabolic rate?
Numerous factors affect metabolic rate. Here are a few of them:
- Age: The older you get, the slower your metabolic rate becomes. This is one of the reasons why people tend to gain weight as they age.
- Muscle mass:H The more your muscle mass, the more calories you consume.
- Body size: The bigger you are, the more calories you burn.
- Ambient temperature: When your body is exposed to the cold, it needs more calories to prevent a drop in body temperature.
- Physical activity: All body movements require calories. The more active you are, the more calories you will burn. Metabolism will accelerate accordingly.
- Hormonal Disorders:Cushing's syndrome and hypothyroidism slow down the metabolic rate and increase the risk of weight gain.
Output: Several factors affect the metabolic rate. These include age, lean body mass, body size, and physical activity.
Are some people born with a fast metabolism?
The metabolic rate differs in all people, even in newborns.
In other words, some people are born with faster metabolism than others.
While genetics may contribute to these differences, scientists cannot come to a general conclusion about its effects on metabolic rate, weight gain, and obesity.
However, most studies show that obese people have a higher overall metabolic rate than people of average weight.
The researchers noted that this is because obese people have more muscles that contribute to the excess weight.
However, research shows that obese people have higher metabolic rates, regardless of their muscle mass.
In contrast, other studies show that obese people have an average 3-8% lower metabolic rate than those who have never had it.
Only one thing is clear - all people are different when it comes to metabolic rate.
Most of these differences are due to the age of people, as well as their environment and behavior. However, further study of the role of genetics in these individual differences is required.
Output:Speed m Metabolism varies from person to person, even among newborn babies. However, the influence of genetics on these differences remains unclear.
Metabolic adaptation
Metabolic adaptation, also known as adaptive thermogenesis or "fasting mode", may also play a role in the development of obesity.
Fasting is the body's response to a calorie deficit. When your body is not getting enough food, it tries to compensate by lowering your metabolic rate and calories burned.
The degree of metabolic rate reduction varies greatly between individuals.
This slowdown in metabolism is more pronounced in obese people. The more you slow down, the more difficult it is to lose weight through diet or fasting.
The fasting regimen is likely genetically dependent in part, but previous attempts at weight loss or exercise may also play a role.
Output: Metabolic adaptation or fasting occurs when the metabolic rate slows down during a low-calorie diet. It varies between people, but is more noticeable in obese individuals.
How to improve metabolism in the body to lose weight?
You can lose weight not only by eating fewer calories. Effective weight loss programs also include strategies to boost your metabolism.
Fortunately, there are several ways to speed up your metabolism and lose weight. Here are eight simple methods.
1. Move more
All body movements lead to the burning of calories. The more active you are, the higher your metabolic rate will become.
Even very simple activities, such as standing, walking, or doing housework, work well in the long run.
This increase in metabolic rate is known as daily activity thermogenesis (NEAT).
In severely obese individuals, NEAT can account for a significant proportion of daily calorie expenditure.
There are several ways you can increase your NEAT. Here are some guidelines if you spend a lot of time sitting:
- Get up and walk around regularly;
- If possible, walk only up the stairs;
- Do housework;
- Move more, swing your leg, tap your toes;
- Chew low-calorie chewing gum;
- Use a tall desk for standing work.
If you have an office job, using a standing desk can increase your calories burned by 16%.
Another study found that using a standing desk burned an additional 174 calories compared to sitting.
Even seemingly insignificant activities, such as typing on a computer, can increase your metabolic rate by 8% compared to doing nothing.
Likewise, restlessness can be significant.
One study found that people who sat still for 20 minutes increased their calorie expenditure by 4% compared to lying down. Fidgeting in a chair also increases calorie expenditure by as much as 54%.
Regular exercise is highly recommended for those looking to lose weight or improve their health. But even light activities like walking, housework, or mobility can give you an edge down the road.
Output: The more you move, the higher your metabolic rate becomes. If you have a sedentary job, you can improve your metabolic rate by walking regularly, chewing gum, or using a high desk.
2. Do high-intensity workouts
The most effective forms of exercise are high intensity interval training (HIIT).
Their essence lies in the fact that the exercises are built from fast and very intense sets, such as sprints or fast push-ups.
It really boosts your metabolism even after your workout is over.
Output:High Intensity Interval Workouts are one of the most effective ways to boost your metabolic rate and burn more calories.
3. Strength training
Strength training is another great way to improve your metabolism.
Strength training promotes muscle growth, which is a great bonus to the immediate effect of the exercise itself.
The amount of muscle in the body is directly related to the metabolic rate. Unlike fat mass, muscle mass significantly increases the number of calories you burn at rest.
The study showed that doing strength exercises for 11 minutes a day, three times a week, after six months increased the metabolic rate by an average of 7.4% at rest. That is, 125 additional calories are burned per day.
In old age, as a rule, muscle mass decreases, and, accordingly, the metabolic rate decreases, but regular strength exercises can partially counteract this unfavorable process.
Likewise, weight loss from diet often results in muscle loss and a decrease in metabolic rate. But strength training can help prevent this.
In fact, a study in overweight women found that strength training on a low-calorie diet of 800 calories daily prevented decreases in muscle mass and metabolic rate, compared to those who did not exercise or did only aerobic exercise.
Output: Strength training can increase your metabolic rate by stimulating muscle growth. It may even counteract the slowdown in metabolic rate associated with aging and low-calorie diets.
4. Eat protein
Eating enough protein is essential if you want to build or maintain muscle mass. But dietary protein also has other benefits, such as speeding up the metabolism for weight loss.
All food leads to a temporary increase in metabolic rate. A process known as the Thermal Effect of Food (TEF). However, this effect is much stronger after eating a protein meal than after eating a meal rich in carbohydrates and fats.
In fact, protein increases the metabolic rate by 20-30%, while carbohydrates and fat by only 3-10% or even less.
Such an increase in calorie expenditure can promote weight loss or prevent weight gain after weight loss.
TEF is highest in the morning or during the first few hours after waking up. For this reason, try to consume the majority of your daily calories early in the day to maximize this effect.
Eating a lot of protein can also help counteract muscle loss and metabolic slowdown associated with weight loss.
Output: Eating enough protein is essential for gaining or maintaining muscle mass and metabolic rate.
5. Don't starve yourself
While people eat less in order to lose weight, this can usually be counterproductive in the future.
The fact is that calorie restriction leads to a decrease in the metabolic rate and, therefore, the number of calories burned.
This effect is known as metabolic adaptation. This is the body's way of defending against potential hunger and death.
Research shows that consuming less than 1000 calories a day leads to a significant decrease in metabolic rate.
Studies in obese people show that metabolic adaptation can significantly reduce the number of calories burned, sometimes up to 504 calories per day. Better to consume foods that improve metabolism, without feeling hungry.
Output: Prolonged calorie restriction slows down the metabolic rate. This effect is called metabolic adaptation.
6. Drink water
Bumping up your metabolic rate for a short time is not that difficult. It's as easy as going for a walk or drinking a glass of cold water.
Many studies show that water increases the number of calories you burn.
Cold drinking water is even more effective than warm water because the body first requires energy to warm it up to body temperature.
Research on this phenomenon has yielded varying results. About half a liter of cold water can cause a 5-30% increase in calories burned within 60-90 minutes thereafter.
Increasing your water intake is also beneficial for your waistline. Some studies have shown that 1-1.5 liters of water per day can lead to significant weight loss over time.
To maximize the benefits of drinking water, drink it before meals as it leads to satiety and lowers calorie intake.
Output: Water will help improve metabolism and can even lead to weight loss over time. Cold water is most effective.
7. Drink caffeinated drinks
While regular water is good in its own way, low-calorie caffeinated drinks like coffee or green tea are also beneficial.
Numerous studies have shown that drinking caffeinated beverages can temporarily speed up your metabolic rate by 3-11%.
However, in obese people, as well as in the elderly, this effect is less pronounced. In addition, longtime coffee drinkers may have become resistant to its effects.
For weight loss purposes, it is best to consume drinks such as plain black coffee without sugar. Like water, cold coffee can be even more beneficial.
Output: Drinking caffeinated beverages can temporarily increase your metabolic rate.
8. Get enough sleep.
An unreasonable amount of sleep is not only bad for your overall health, but it can also slow your metabolic rate and increase your risk of gaining weight.
One study found that metabolic rate dropped 2.6% when healthy adults only slept four hours a night for five consecutive days.
Another five-week study found that long-term sleep disturbance, along with irregular sleep times, reduced metabolic rate by an average of 8%.
Output: Lack of and poor quality sleep can decrease your metabolic rate. For proper metabolism, you must strive to get enough healthy sleep.
Message for reflection
While your basal metabolic rate is largely independent of you, there are various ways you can increase your calories burned.
The 8 ways listed above can significantly help you fight obesity.
Video - how much to eat and lose weight?
Reading time: 3 minutes
If you want to lose weight and get beautiful shapes, then you need to solve an important question for yourself:. With improper nutrition, it is very easy to disrupt the metabolism, and then the process of losing weight can be complicated several times. What rules should you follow to increase your metabolism and improve your figure?
How to speed up your metabolism?
1. Avoid low-calorie diets
If you want to speed up your metabolism, forget about low-calorie meals forever. You will never improve your metabolism if you eat 1200 or fewer calories per day.... In response to such severe food restrictions, your body will simply go into an "energy-saving" mode and store fat. How to lose weight, you ask? Calculate your daily calorie intake and eat according to that figure. In this case, you can both lose weight and maintain metabolism.
2. Do not take long breaks between meals
How many of us love to skip lunch because of a crunch at work. Or, in general, arrange yourself a full meal only by 8 o'clock in the evening. Just imagine, the body does not know what to expect from you: whether you feed it on time today or not. Why would he risk it if you can simply save energy and slow down your metabolism? You do badly to your body, he gladly reciprocates you. Therefore, if you are not your own enemy, then you should not be left without a full meal for more than 5 hours.
3. Love strength training
Do you think that dumbbells and a barbell are purely male attributes? You are wrong, girls need strength training just as much as men. The more muscle mass in your body, the better your metabolism. Muscle cells require several times more energy than fat cells. Sitting on a restricted diet without strength training will cause you to lose your muscles. Just imagine that by your inaction you yourself complicate the task of losing weight. It's always important to remember that one of the key ways to boost your metabolism is through strength training.
4. Drink water
Don't you drink 2 liters of clean water every day? Then now is the time to start. Water speeds up metabolism, reduces appetite and moisturizes the skin... You need to drink 20 minutes before meals and at least 40 minutes after. Drinking food with water is not worth it, it can disrupt digestion. It is important to note that when calculating two liters, only pure water should be taken into account: coffee, tea and juices do not apply to it.
5. Do Interval Cardio Workouts
Cardio is not only a way to train your heart muscle, but also a great way to get rid of excess fat. However, if you want to increase the effectiveness of your aerobic activities, do them interval.... For example, while running every 5 minutes, accelerate to the maximum possible pace for you and keep it for a minute. And do these intervals throughout your cardio workout. Why is it important? Such explosive loads will make your metabolism increase, not only directly during exercise, but also for several hours after. Those. you will ensure yourself a fast metabolism even after training. Isn't that great?
6. Have breakfast every day
Run away to work or school without breakfast, and arrange the first full meal for yourself by noon .. Sound familiar? If so, then it's time to get rid of old bad habits. Breakfast is the most important meal that sets the tone for the day. A nutritious breakfast will help you to activate all systems of the body and turn on metabolic processes. Forget about a sip of coffee and a piece of cookies. If you want to speed up your metabolism, start your day with healthy cereals such as fruits and nuts. Those with limited time in the morning can make themselves a smoothie with oatmeal, milk and banana and drink on the way to work.
7. Eat protein foods
Meat, fish, cottage cheese and legumes should be the staples of your table. The protein they contain is muscle building tool, and we wrote in detail above about their importance in the process of accelerating metabolism. In addition, protein foods (unlike carbohydrates) do not cause an increase in blood sugar, and therefore do not provoke the creation of fat cells in the body. When playing sports, you need to consume about 2 g of protein per 1 kg of body weight. If you can't get enough protein with regular foods, you can use protein shakes or bars.
By following these simple rules, you will not only speed up your metabolism, but also learn to eat a balanced and healthy diet. A good metabolism will help you lose weight much faster.
What speeds up the metabolism?
Often the problem of excess weight is due to a slowed down metabolism. The methods below do not require much effort, but their application will actually speed up the metabolism, which in turn helps to solve the problem of excess weight.
- Five small meals a day
(fractional nutrition is the main component of most diets)
Food speeds up the metabolism. In fact, ten percent of the calories you burn in a day is actually recycling the nutrients you eat. And be sure to have breakfast, morning food speeds up the metabolism of your body. - Sports, physical activity
Regular resistance exercise can help you restore muscle tissue and speed up your metabolic rate. Run, lift weights - this will speed up your metabolism. Any physical activity, such as walking or cycling, spurs fat burning - and even for almost an hour after it stops. You don't even need special exercise to burn calories. Any movement will do, from climbing stairs to taking out the trash.
Evening activities alter the body's natural tendency to slow down at the end of the day. The boost in metabolism lasts for several hours, and you will burn fat even while you sleep. Finish exercising at least 3 hours before bed to help you sleep soundly. - Build muscle mass
Muscle cells consume more calories than fat cells. A pound of muscle tissue consumes 35-45 calories per day, and a pound of fat only uses about two. This means that the more muscle you have, the more calories you burn every minute throughout the day, whether you're doing dumbbell walking or just watching TV.
- Massage
Anti-cellulite massage is a power massage in which the blood is accelerated, lymph is pumped, ultimately the metabolism is significantly accelerated; Thanks to the deep massage with the gel metabolism accelerates in the skin and it becomes elastic. It has been proven that honey massage promotes rapid muscle recovery, improves blood circulation and speeds up the body's metabolism.
Vacuum massage improves blood microcirculation in tissues, accelerates metabolism, promotes local removal of excess fluid and toxins. - Sauna, steam bath, infrared bath
Infrared radiation enhances cellular activity, accelerates metabolism, and provides free breathing of the skin as an independent organ.
Steam, enveloping and warming up the body, opens pores, increases circulation in cells and stimulates metabolism. The hot steam speeds up the metabolism, opens the pores of the skin and thereby expels the accumulated dirt. Bath - spurs, restores and accelerates metabolism. The bathhouse soars and gives health because it accelerates metabolism several times, increasing the heartbeat, and at the same time expels toxins with sweat. - Water
Water is the most important participant in the metabolic process in the human body. Water suppresses appetite and helps metabolize stored fat. Water is the matrix of life, the basis of metabolism. Drink water! Lack of water can significantly slow down the metabolism - because the main task of the liver in this case will be to restore the body's fluid reserves, and not burn fat. - Essential oils, aromatherapy
Juniper essential oil helps relieve muscle pain, dilates blood vessels, thereby improving blood circulation and speeding up metabolism. Hot baths (duration 5-10 minutes) accelerate metabolism and sweating. - Dream
Deep sleep promotes the production of growth hormone in the body, which speeds up the metabolism and, accordingly, burns calories and leads to weight loss. Deep sleep, first of all, promotes the renewal of brain cells, and this, in turn, leads to an acceleration of the metabolic process. - The sun
Sunlight increases human activity, speeds up metabolism, helps to synthesize vitamin D. Even the mood on a clear day is better. Sunlight can have a beneficial effect on the general condition, stabilize and activate the defenses. Don't stay at home on a sunny day! - Fresh air
Oxygen causes an accelerated metabolism, subcutaneous fat is “burned”. - Reduce stress
Stress releases fatty acids, which are redistributed throughout the circulatory system and stored in fat. The following techniques can help reduce stress: Sit quietly for a few minutes with your eyes closed. Focus on a pleasant thought or word. Take deep, slow breaths several times and slowly relax your muscles, from your head to your toes.
Self-massage your neck. Place your thumbs under your ears and the rest along the back of your head. Gently make small circular motions with all fingers for 5-10 seconds. - Sex
It also speeds up the metabolism. Orgasm - all this has a physiological meaning: the blood is intensively saturated with oxygen, tissue nutrition is improved and metabolism is accelerated. - Cold and hot shower
To speed up the metabolism and maintain the elasticity of the body, it is advisable to take a contrast shower or shower with a gradual decrease in the water temperature from 34 to 20 degrees. The contrast shower always ends with cold water. - Apple vinegar
Apple cider vinegar contains valuable minerals (in particular, a large amount of potassium, which is necessary for the normalization of the nervous system) and organic acids: acetic, malic, citric, oxalic-acetic and others. It somewhat reduces appetite, stimulates metabolism and promotes catabolism (i.e. breakdown) of fats and carbohydrates. It is also associated with metabolism that vinegar significantly reduces a person's passion for sweets. Since our body independently produces all these organic acids, it is not worth talking about any harmful substances in apple cider vinegar.
Losing weight with apple cider vinegar is pretty easy. Drink a glass of water with a tablespoon of apple cider vinegar and half a teaspoon of honey before meals. In the summer, the drink can be decorated with ice, and in the winter it can be slightly warmed up - it is delicious, and the effect is better than from traditional tea or coffee, not to mention sugared soda.
Just a glass of warm water with a tablespoon of apple cider vinegar dissolved in it (without honey), taken in the morning on an empty stomach, helps to lose weight, gives energy and aids digestion.
To lose weight, you need to consume one dose of apple cider vinegar (2 tsp per glass of water) at breakfast, the second at night, and the third at any convenient time. It is also advised to use vinegar for grinding. Apple cider vinegar is useful for rubbing the body from the outside - areas of cellulite or stretch marks. Such rubbing gives the skin freshness and smoothness, and helps to reduce the volume. - Beer
It has long been established that beer speeds up the body's metabolism and promotes cell rejuvenation. - Ephedrine
Ephedrine speeds up the metabolism and, in combination with caffeine, helps to “burn” fat. Ephedrine is recommended for anyone who is overweight and has a slow metabolism, but is not prone to cardiovascular disease (Currently, ephedrine and ephedra-containing drugs are prohibited). - Omega-3 fatty acids
These very fatty acids regulate the level of leptin in the body. According to many researchers, it is this hormone that is responsible not only for the metabolic rate in the body, but also for fundamental decisions about whether to burn fat at the moment or store it.
Experimenting with mice, American physicians found that subjects with low leptin levels had higher metabolic rate and higher calorie burn rates. The results of observation by British scientists of two tribes of African aborigines (some regularly consumed fish, while others did not even know what it was and what they eat it with) indicate that the former have a level of leptin in the body almost five times lower than that of vegetarians in life ( hunting an animal is not easy and not always successful even in Africa).
Hate fish? No problem. Today fish oil is sold in capsules. They swallowed and ... According to French nutritionists, if you replace only 6 g of daily consumed fat with fish, you will speed up your metabolism so much that you will lose at least a kilogram of excess weight in 12 weeks. Without making any effort to do so. - Protein
The body spends much more time on assimilating protein foods than on the same operation with respect to easily digestible carbohydrates and fats. According to American nutritionists, naturally, confirmed by experiments on those who want to lose weight, the process of digesting protein activates the body's energy consumption (that is, burning calories) almost twice. There is even more optimistic data for meat eaters and meat lovers. This time from Danish researchers. According to them, a 20% protein supplement (from carbohydrates) in the daily diet increases the rate of calorie burning by more than 5%. - Vitamin B6 and other vitamins
Vitamins really speed up the metabolism in cells. - Folic acid
Folic acid, which is found in carrots, speeds up the body's metabolism, which leads to a strengthening of the immune system and detoxification. - Coffee, green tea speed up metabolism
Caffeine increases the heartbeat. That is, it accelerates the burning of calories. EGCG also acts as a stimulant, but it does not disturb the heart, but the brain and nervous system. The effect, however, is the same.
Again, this is strictly scientific fact, backed up by Canadian nutritionists: the combination of caffeine and 90 mg of EGCG three times a day helps to get rid of 25 kcal per day. Even if you are in a state of complete peace and relaxation. In addition, tests by Canadian military personnel showed that a cup of strong morning coffee for half a day not only increases endurance, but also increases blood oxygen saturation. And this, in turn, speeds up the metabolic process in the body. Natural bound caffeine in green tea extract accelerates metabolism by 10-16%, promotes the release of fatty acids from adipose tissues. - Capsaicin - the substance that gives the pepper its sharpness also speeds up the metabolism
Increases heart rate and body temperature. Research results show that a serving of spicy food speeds up metabolism by 25%. Moreover, for 3 hours after you managed to swallow it all and get rid of the fire in your throat. Snacks flavored with red hot pepper will help you burn over 305 kcal per day. Effortlessly. Chips can boost your energy levels during the most difficult office hours - from 3 pm onwards. It is during this afternoon that the general tone decreases. And so does the metabolic rate. Scientific fact, by the way. The conclusion is simple: a couple of (just do not get carried away) spicy chips every three hours will not harm the work process. Quite the opposite. - Chromium
Accelerates metabolism By processing fats and carbohydrates, it regulates the flow of sugar into the blood. - Calcium, Carbohydrates + Fiber
Carbohydrates in combination with fiber are absorbed rather slowly. That is, they improve the metabolism, maintaining the level of insulin in the blood for several hours (in fact, a working day). When the level of insulin in the blood jumps, the body perceives this as an alarming sign and begins to accumulate strategic fat reserves, just in case. And if everything is in order with this indicator, the metabolic rate increases by 10%, and sometimes more. Calcium also helps speed up the metabolic process. According to the results of studies by British nutritionists, overweight sufferers who increased their daily calcium intake to 1200-1300 mg lost weight twice as fast as those who received calcium within the normal daily allowance. - Grapefruit
Grapefruit improves digestion and speeds up metabolism, making it a hit on weight loss diets. - Lemons
Lemon enhances immunity, restores metabolism. It is used for fever, metabolic disorders, gastritis. During classes in the gym, drink plain non-carbonated water with lemon - this will speed up the metabolism and the process of burning fat. - Fruits
The action of soft fruit acids speeds up the metabolism and allows you to lose extra pounds. The substances contained in apples help the body's metabolism. - Plant food
Vegetarians have an accelerated metabolism. - Iodine
Iodine activates the thyroid gland - accelerates metabolism. A lot of iodine is found in seaweed. And also 6 apple seeds (chewed) - the daily rate of iodine. - Ginger (preferably pickled) and seaweed (kelp, nori sheets for sushi)
help to improve the digestion process, speed up the metabolism (be careful if there are abnormalities in the thyroid gland!).
Now that you know how to speed up your metabolism (metabolism), it is advisable for you to calculate your metabolism depending on weight and age.
We suggest you use our calorie calculator to calculate your individual metabolic rate (the minimum number of calories needed to support the body's vital functions (basal metabolic rate)) and the calorie intake at which your weight will remain unchanged.
Let's face it, mentally remembering how much emotion, energy and strength you, of course, have already left to become slim and healthy. Remember how many times you had to deal with that huge diet proposal.
Perhaps you have already been offered to count calories more than once and just eat what you did before? It was so? Or can you remember something else like that (tablets, pills, berries)? ... Well, you must agree, finally, it all sounds too beautiful to be true. Familiar to everyone and one of the fashion magazines COSMOPOLITAN in his article competently described the whole process of how easy it is to seduce you into these ridiculous ways to lose weight, simply by fraudulently presenting you the recommendations of another star.
And I would like today and right now to reveal the truth about correct and healthy weight loss. Give me just a few minutes and you will find out the best foods that increase metabolism and help you cope with excess weight much faster.
And in fact, they work! You just need to change your eating habits a little and add a few important foods, as your metabolism improves and you can burn an additional several hundred calories per day, for example 200-300. How do you like it? ... And when you combine this meal plan with a few physical exercises, you can be a star in the next few weeks. Before we get into these amazing metabolic-boosting foods, let's find out a little more about our metabolism and what it is ...
What is metabolism?
Most likely, you have already read many sites and blogs on this topic more than once and how to increase your metabolism. However, let's see ...
According to the medical center "KnowHowMed": Metabolism is certain chemical transformations that occur in our body from the moment nutrients are supplied to the moment when the final products of all transformations and transformations are excreted from the body into the external environment. Speaking strictly in scientific language, metabolism (metabolism) is a set of chemical reactions that occur in a living organism to maintain its vital activity. The processes, united by the concept of metabolism, allow any organism to develop and reproduce, preserve all its structures and respond to environmental influences. In simple terms, it is the process that turns everything you drink and eat into energy.
Even when we are at rest, we need energy to breathe, repair cells, and pump blood to our organs. And that's about 70% of the calories we burn every day! Of course, body size, gender, genetics and age mainly affect your metabolic rate, as does your level of physical activity. However, there are some foods that are capable of stoking our calories like fire. Let's get down to business ...
Metabolism boosting foods
If you are following a balanced meal plan and exercising regularly or doing some of the simplest movements, but still not losing weight as quickly as you would like, try to speed up your metabolism by including the following foods (and drinks) in your diet.
1. Water
You have most likely read more than once and know that water is very important in proper weight loss. It can be said to be the strongest ingredient in any healthy diet. By the way, remember the formula for water from chemistry? ...
Good old H2O is not only able to fill you when there is a deceptive feeling of hunger, but it is also great for helping you burn calories. The US National Institutes of Health in one study showed that drinking just 0.5 liters of water can increase metabolism by 24% - 30%, for about 1.5 hours. Therefore, you can try drinking this amount of water before each meal, half an hour before meals. Some argue that it allows some people to lose 44% more weight over a 12-week period than people who don't. In addition to speeding up your metabolism, water can help you feel fuller, so don't overuse it.
2. Green tea
Green tea is one of my favorite drinks. When it came to losing weight, he helped me 100%. This is one of the best drinks for boosting your metabolism. It improves metabolism, speeds up metabolic processes and removes toxins and toxins from the body. Thus, weight is reduced naturally without harm to health and even beneficial. It is also known that the process of losing weight on green tea is not only due to an improvement in metabolism. Green tea flushes excess fluid from the body through its mild diuretic action.
Of course, to be honest, tea won't burn most of your calories, but an extra 50-60 calories is quite easy. And in conjunction with other products that increase metabolism, this process will accelerate even more. Green tea contains catechins. These are the strongest antioxidants of plant origin, which not only help to increase metabolism, but are also important in the prevention of many diseases of blood vessels, heart and others. Green tea is an important drink in improving overall health and weight loss!
3. Spicy foods
One thing can be said here - eat more hot spices! The best of the best are chili peppers, jalapenos and cayenne. These sharp monsters are able to significantly increase your metabolism. And the whole point is in the colorless element capsaicin, which bears the entire burden of responsibility for the most useful properties of hot peppers, including metabolism.
When you eat hot peppers or take capsaicin as a dietary supplement, it can help improve digestion by increasing gastric secretion and fighting bacteria that can cause infection. While these hot peppers provide a fairly small increase in metabolism (about 8%), keep in mind that they can also increase feelings of fullness and keep you from overeating. Try adding some spicy spices to your cereals, stews, or make an antioxidant-infused slimming drink with them. If you are not quite familiar with the health benefits of spicy foods yet, check out this article - 6 Bomb Facts on Why Spicy Foods Are So Good for You.
4. Broccoli
A lot can be said about the benefits of broccoli. You can take the opportunity to look at an article on all the unique properties of broccoli. I'm sure you don't know a lot about this cruciferous vegetable. Broccoli is packed full of nutrients and boasts countless health benefits. Even if you don't pay attention to its many health benefits, I highly recommend adding broccoli to your meal plan regularly. The antioxidants in broccoli have already been shown to fight free radicals by fighting off many inflammations in the body. Thus, it helps our immune system to boost metabolism effortlessly. Of course, some of the other crucifers are similar to this cabbage, such as cauliflower, and will also help boost your metabolism.
5. Coconut oil
Remember, not so long ago we proved with you that coconut oil is one of the best vegetable oils. It is high in healthy fats that can take our metabolism to a whole new level, so if you want to boost your metabolism, go for coconut oil. We have found that coconut oil does not release carcinogens during heating, which will contribute to your proper weight loss. One of the studies has proven its effectiveness. For example, participants (31 people) who consumed coconut oil instead of olive oil for 16 weeks burned more fat around their belly than they could. If you are serious about losing weight, you should consider this oil option in your kitchen.
6. Avocado
Coconut oil not only improves metabolism, but it also adds more healthy fats to our meal plan. However, avocado deserves a place on your weight loss list. This creamy fruit is a rich source of L-carnitine, an amino acid found in the liver. It promotes better fat metabolism and fat burning. I don't know about you, but for me avocado is a frequent ingredient in my salads and especially green smoothies. If you are not quite familiar with this product, I suggest you give it a try. And be sure to check out the article on all its beneficial properties - Is Avocado Useful? ... Or 20 Reasons To Fall In Love With Avocados!
7. Brazil nut
Brazil nuts are also high in healthy fats, which are very good for our heart. Plus, they are an excellent source of selenium. One nut contains up to 137% of the recommended daily intake. Now you have an idea of what we are talking about. This is a godsend for every healthy diet. Selenium in turn supports our thyroid gland, which is responsible for regulating metabolism. However, do not go too far. It is worth remembering that too much selenium can be hazardous to your health. Just eat 2 - 3 Brazil nuts a day for weight loss.
8. Walnuts
These nuts are also very healthy. They contain about 7 g of protein per 30 g of nuts, making them an excellent choice for improving metabolism. Walnuts are also rich in omega-3 fatty acids, which have been shown to have a positive effect on your metabolism. Enjoy walnuts sprinkled on salads or oatmeal in the morning.
9. Chia seeds
These tiny seeds will provide you with the most nutrients with the least calorie intake. They not only benefit the digestive system and heart, but are ready to increase the metabolic rate significantly. Just like walnuts, chia seeds are loaded with omega-3 fatty acids. They contain both soluble and insoluble fiber that stabilize blood sugar levels and raise your metabolism faster. According to f-journal, due to their ability to absorb a large amount of moisture, chia seeds give a feeling of fullness, preventing overeating, are easily absorbed and normalize the digestive tract. Dietary fiber and fiber, which they are rich in, improve intestinal motility, remove toxins from the body, so Spanish sage seeds can be a great help for those who want to lose weight or maintain weight.
10. Ginger
I can say with confidence that we have a superfood! Dr. Oz claims that ginger raises body temperature and metabolic rate by as much as 20% after we eat it. Ginger is also good for digestion and may even increase feelings of fullness.
11. Oatmeal
It seems to me that many people start their morning with a plate of oatmeal. Or I'm wrong? ... Write in the comments under the article what you prefer for breakfast.
If you start your morning like this, you are not mistaken. Oatmeal in the morning will help regulate blood sugar levels and raise your metabolism.
Look around only when choosing porridge. Read the label. Not all porridges are created equal. There are some ready-made cereals with dried fruits, but at the same time they contain sugar, which will reduce all your attempts to lose weight well.
Other cereals such as buckwheat, millet, brown rice, and rye will also help you increase your metabolism.
12. Lentils
It turns out that not only meat is a great source of protein. Yes, and lentils can surpass him in many ways, for example, in fiber. She's also a super source of iron. And it, in turn, increases the level of hemoglobin and plays an important role in the body's metabolism.
One cup of cooked lentils contains 37% of your daily iron requirement. Lentils are also among the fiber-rich foods that have a beneficial effect on our heart health.
This cereal also acts as a natural appetite suppressant.
You can also add some other legumes to your diet as they carry tons of healthy nutrients.
13. Lemons
As I mentioned in my article on the 13 health benefits of lemon juice, this is a great way to boost your metabolism. They also boost immunity, reduce bloating, and carry many other values for health and a slimmer figure.
Not everyone will be able to eat lemon due to the fact that it is very sour. But adding 1 - 2 tablespoons of lemon juice to a glass of warm water in the morning will help you get the most out of this fruit. Be sure to check out the article -
You can also squeeze it into your salads or make fresh vegetable juice for weight loss.
14. Greens
Vegetables like spinach, kale, turnips, and other greens are superfoods packed with nutrients to failure. They contain a minimum of calories, so this is an ideal option for those who now only dream of losing weight. Dark greens are also high in iron, which we said is vital for proper metabolic rate. Greens are generally high in magnesium (particularly spinach and chard). This is a mineral, the lack of which can bring us to death. It also promotes better metabolism and proper weight loss.
A few words in conclusion ...
Now you have the best metabolic boosting foods. However, even though I recommend that you include some or all of these 15 healthy foods in your meals, this is not to say that you just have to eat them and the miracle will happen; they add more options for healthy weight loss in no time with a properly balanced plan. food and some physical activity. Of course, healthy weight loss should take into account both sleep patterns and the amount of stress. published
P.S. And remember, just by changing your consciousness - together we are changing the world! © econet