Often, metabolic (metabolic) disorders are called the cause of excess weight or health problems. Metabolism is quite capricious; its rate can change with insufficient or excessive nutrition, reduced or increased physical activity, exposure to climatic factors and, of course, various diseases. It is also influenced by age – usually, the older a person is, the lower their metabolism. According to research, every 10 years, the metabolic rate decreases by 7-10%, and reaches its minimum by old age.
It also depends on the balance of the diet: with a predominantly protein diet, the metabolic rate usually accelerates, while with a carbohydrate diet, on the contrary, it decreases.
Metabolism is the rate of metabolism. Simply put, it is the rate at which the body converts the food that a person eats into energy.
How can you speed up your metabolism, lose weight, and not harm your health? Pay attention to these simple but very useful tips.
Eating habits speed up metabolism
Remember that food speeds up your metabolism. It takes about 10% of the calories you burn in a day to process nutrients. No wonder most diets and nutrition systems recommend eating 4-5 meals a day.
Therefore, to speed up your metabolism, it is better to eat more often, but a little. In between meals, eat something light: fruit or kefir. Try not to allow more than three hours between meals.
After waking up, try to have breakfast within an hour. During sleep, the metabolism slows down, and it “wakes up” only after breakfast. If you have not had breakfast, it remains at a low level until lunchtime, and this can lead to a slowdown.
Metabolism (metabolism) is accelerated by sports
Undoubtedly, sports activities will have a positive effect on speeding up your metabolism. The amount and condition of muscle mass directly affects your metabolism.
Try to make exercise a part of your daily routine. The best physical activity option to speed up your metabolism is to alternate between strength and aerobic exercise. It is also useful to change the types of training from time to time. The fact is that over time, the body gets used to certain exercises and spends less energy.
If you eat moderately, but the excess weight does not go away, we advise you to consult an endocrinologist and have your thyroid gland checked. According to research, 20% of women have a reduced thyroid function, which controls metabolism.
Foods that speed up metabolism (metabolism)
Of course, it is very important to pay attention to what you eat. Nutritionists identify specific foods that have the ability to speed up metabolism.
How to speed up your metabolism – follow a drinking regimen
Plain water comes first.
It is very important to follow a drinking regimen to maintain a fast metabolism in the body. It’s no secret that our body is made up of as much as 70% water. If there is not enough water, the body cannot perform all metabolic processes with maximum efficiency. You need to drink at least 8 glasses of regular drinking water a day.
Drinks such as green tea and black coffee are also useful for speeding up metabolism. A cup of invigorating hot drink in the morning will help to “wake up” your sleepy metabolism.
How to speed up your metabolism – eat dairy products
Dairy products should not be neglected. They are a very powerful metabolic stimulant. This effect, as scientists explain, is due to their high calcium content.
How to speed up your metabolism – don’t forget about citrus fruits
Citrus fruits are extremely useful: oranges, lemons, tangerines, grapefruits. These fruits have the ability to speed up metabolism, thanks to a unique set of vitamins, minerals, fruit acids and fiber.
How to speed up your metabolism – more protein
Lean meat, fish, and chicken will also help in the fight for a beautiful figure and health. The fact is that protein is quite difficult for the body to absorb.
This means that the body has to put more effort into processing it than usual. As a result, the metabolism speeds up.
How to speed up your metabolism – add spices
Good news for spicy food lovers: most spices contain substances that improve metabolism. By adding curry, ginger, and fragrant herbs to our favorite dishes, we can speed up our metabolism by up to 10%.
How to speed up your metabolism – a little chocolate
It turns out that natural dark chocolate is unique in its composition. It contains copper, magnesium, potassium, as well as flavonoids and endorphins. These substances not only make our metabolism work much faster, but also, thanks to the hormones of joy, will lift your mood. But don’t forget that chocolate is still a rather high-calorie product. So don’t get too carried away with it: 20-30 grams a day is enough.
We hope these tips will help you speed up your metabolism and, if necessary, lose weight. Eat right, exercise and be optimistic, because positive emotions also contribute to calorie burning, don’t forget that!