How to accelerate metabolism and lose weight
You probably heard more than once that many people with obesity blame the slow metabolism. Do you want to know if this is really so? We invite you for a short tour of your own body. Find out how to forever lose weight!
For starters I would like to note that the metabolic rate really affects Body weight, But does not become the cause of excess weight. The main factors that determine the weight of a person are consumed food, drinks and physical activity.
Factors that determine the metabolic rate
People prone to fattening burn more calories than skinny, even while at rest.
If we compare men and women of the same age, then, having a higher volume of muscle mass and less fat tissue, men burn more calories.
The older the person, the less becomes his muscle mass and more - fat. On average, the metabolic slowdown begins at 40 years and then stably decreases every year.
- Digestion of food (thermogenesis)
Digestion, transportation and storageConsumed foods also require a certain amount of calories (approximately 100 to 800 calories per day). It turns out that the body's need for energy for food processing remains relatively stable and it is not easy to change.
- physical activity
Daily physical activity, such as trekkingIn the shop, jogging with the dog, refusing the elevator in favor of the steps, burning the remaining calories consumed for the day. Reveal a little secret: you gain weight when you consume more calories than you burn, or vice versa, burn fewer calories than you consume.
Of course, it is impossible to control their age, gender and genetics, but there are other ways to improve metabolism.
How to accelerate metabolism
- Drink a lot of water
Tea, coffee and many carbonated drinks dehydrate the body. In conditions of constant dehydration the metabolism is slowed down in order to preserve as much as possible valuable liquid and reduce its loss.
Limit the consumption of tea and coffee. Drink more pure water without sugar and other additives.
Remember: you need to drink water regularly, but in small sips. If you accustom yourself to drink clean water and reduce the consumption of sweet drinks, over time your overall well-being will improve significantly.
- Eat 5-6 times a day
The smaller the interval between meals, theLess desire of the body to save calories on a "rainy day", fearing hungry times. Those who eat regularly and in small portions help the body not only maintain blood sugar levels, but also burn more calories during the day.
Try to bite as often as possible with an apple, nuts, dried fruits and do not let yourself starve!
- Pay attention to the amount of protein consumed
Protein is digested by the body muchSlower than fat or carbohydrates, and helps to speed up the process of metabolism. When burning protein consumes much more energy, so this diet helps to maintain muscle mass of the body, and the muscles, as is known, even in a quiet state burn more calories.
Use more products containing protein: lean meat, turkey, fish, white chicken meat, tofu, nuts, beans, eggs, buckwheat, salads with kinoa and skim milk products.
- Do not forget to have breakfast!
The most important meal is in the morning. If you want to speed up the metabolism, do not refuse breakfast at all. Ideally, food should be rich in nutrients, especially protein.
The ideal breakfast can be such light and hearty dishes as oatmeal with berries and almonds, an omelette with spinach, low-fat cheese and a slice of whole grain bread or cottage cheese with berries.
- Include in your diet citrus fruits
It is these fruits that contain a large amount of citric acid, which is necessary for breathing all cells using oxygen, and helps to speed up the metabolism process.
A variety of your menu with oranges, tangerines, grapefruit, lime, but do not eat them on an empty stomach if you have digestive problems.
- Build muscle
Metabolic rate in people with a higherMuscle mass is much higher. Each kilogram of muscle burns about 13 calories a day at rest, while every kilogram of fat burns only 5 calories a day.
Sign up for the gym. After a session of strength training, the muscles of the whole body are activated, they start burning more calories and accelerate the process of metabolism.
- Change the intensity of physical activity
Performing the exercises, pay attention to the paceLoad. Increase the speed of the performed actions within 30-60 seconds, and then return to the normal tempo for 90 seconds. Repeat this sequence 2 times a week for 5 approaches. Using this strategy, you will force your body to consume more oxygen and burn calories more efficiently throughout the day.
Aerobic exercise will help maintain a high metabolic rate within a few hours after training! The higher the intensity of the load, the higher the level of metabolism.
- Include in your diet products containing omega-3 acids
Including in your diet products rich in omega-3 fatty acids, you will spur your metabolism and increase the body's ability to burn fat faster.
Develop a habit of taking fish oileveryday. If you can not - give preference to fatty fish (salmon, trout, tuna, sardines and mackerel), linseed and rapeseed oil, walnuts.
- Avoid strict diets
Do not reduce the amount of calories used inDay, as many diets advise - up to 1,200 (for women) and 1,800 (for men). If you want to speed up your metabolism, such diets are not for you. Yes, they will help to throw off a couple of kilograms, but you run the risk of losing muscle mass, which, as we have said, will slow your metabolism. As a result, the body begins to burn fewer calories than before the start of the diet, and after its end, with such difficulty, the lost kilograms return very quickly.
In such diets it is important to follow one simple rule - eat enough calories to maintain a normal metabolic rate at rest.
In order to determine this speed, you can use this formula:
Bcm = (9.99 x m) + (6.25 x p) - (4.92 x in) + (166 x n) - 151
M = your weight in kilograms
P = your height in centimeters
At = your age
N = sex ratio (1 for men, 0 for women).
- Do not forget about the night's sleep
It is proved that in case of lack of sleep the body produces less leptin (satiety hormone) and more ghrelin (the hormone of hunger).
The longer your night sleep lasts, the more activeThere will be a metabolism during the day. Ideally, you need to sleep in a cool room, without covering yourself with a blanket. Before going to bed try not to be nervous, not to watch heavy films. Otherwise your body will develop a stress hormone cortisol, which slows down metabolic processes. And give up for the night from carbohydrates, otherwise you risk putting on weight.
Of course, it is not necessary to strictly observeAll of the above rules. But if you really want to speed up your metabolism and lose those extra pounds, then take some advice for yourself. Did you like the article? Share with your friends. Let them also learn how to lose weight quickly and easily.