How to speed up the metabolism always is one of the hot questions for the people who want to lose weight.
An effective way to successfully lose weight is not just the principle of “eating less, weighing less.”
After all, in fact, this can lead to the opposite effect, when, by creating a calorie deficit for your body, you will get its response in the form of a decrease in the level of metabolism (in another – metabolism).
It is entirely unpleasant to realize that after severe restrictions associated with the diet, you will see not precisely the result you expected. The most correct and most natural way for healthy weight loss is to speed up metabolism! Metabolism is a set of chemical responses in your body to maintain its vital activity, and in simple words – it is the speed (intensity) with which nutrients from food eaten, turn into energy, necessary for your body for its healthy existence.
So, what will help you speed up the metabolism?
1. Strength training.
One of the best ways to speed up the metabolism is to increase the amount of muscle mass in the body. Muscle cells are eight times more metabolically active than fat cells, which means that muscles burn far more calories at rest than fat.
Naturally, this does not say that you need to use all those devices that are used by familiar “pitching.” Anaerobic (power) training can be limited to working with your weight – squats, push-ups, exercises on the abdominal press – or add a complex with dumbbells weighing about 10 pounds.
2. Cardiovascular loads.
It is a confirmed fact that the use of high-intensity aerobic training contributes to the acceleration of metabolic processes in the body of those who are always engaged in them. Cardio exercises increase the heart rate and significantly speed up the metabolism during exercise.
Also, experts concluded that aerobic loads could force the metabolism at rest for 12 to 24 hours after the end of the workout when the muscles burn massive amounts of additional calories for their recovery.
To get the maximum effect from the workout (first of all pay attention to the exercises with a skipping rope, swimming, running or an exercise bike), it is necessary to control that your pulse keeps within 65-75% of its maximum value. With this rhythm, the intensity of metabolism is most productive.
3. Do not skip breakfast.
Your body was deprived of food throughout the night, so the metabolism slows down. And if the cells do not get enough nutrients in the form of a full breakfast, they start to work less efficiently and accumulate more fat to use it in reserve.
4. Eat more often but in small portions.
A significant amount of time between meals causes your body to go into “starvation mode,” which causes your metabolic rate to decrease as a means to conserve energy and prevent hunger. Skipping meals will not help you reduce the number of calories consumed and lose weight, in fact, people usually eat less when they use small portions of food, but frequent meals.
Divide the three main meals into six small meals throughout the day so that the nutrient supply to the body is consistent and keeps your metabolic rate at the proper level.
5. But eat right.
Frequent eating does not mean eating ordinary snacks. Instead, for each mini-meal use a serving of vegetables and a healthy source of protein-eggs, chicken or nuts.
Increasing the intake of foods high in fiber, such as vegetables, is one of the best ways to speed up the metabolism. Fiber is not easily digestible, but the body tries to split it in any case, using a lot of energy and increasing metabolism.
Also, vegetables with a low-calorie content, but rich in nutrients – a huge benefit for your efforts in combating obesity. The best foods that speed up the metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries, fruits and whole grains.
6. Drink plenty of water.
Dehydration of the body can help reduce the level of metabolism, by affecting the body temperature.
When you are dehydrated, your temperature goes down a little and causes the body to accumulate fat, as a way to help increase or maintain the necessary temperature.
Make sure that you drink enough liquid, preferably at least 2 liters of water a day to avoid this metabolic trap.
By the way, when you drink cold water, it also speeds up metabolic processes, because the body is forced to spend its energy to “warm up” the water temperature.
More tips on how to speed up the metabolism.
One cup contains an average of 200 mg of caffeine. Caffeine is a mild stimulant, so consuming 2 to 3 cups of coffee during the day, according to researchers, will help speed up the metabolism by as much as 5%. Also, caffeine can increase the endurance of your cardiovascular system, which will allow you to conduct training more effectively. If you are not accustomed to drinking so much coffee, start with one cup a day. Otherwise, there may be unpleasant side effects such as nausea and anxiety.
In its composition, it contains caffeine and catechins, both of which contribute to an increase in the level of thermogenesis, thereby causing your body to burn more calories, even when it is at rest. In a study published in June 2011, it is said that a daily intake of 3 cups of twice-brewed green tea can increase metabolic rate by 4.8% throughout the day. Also, the consumption of green tea by 16% increases the amount of fat that your body uses as a source of energy.
Milk does not directly affect the total metabolism, but at the same time, it does not allow it to decrease, while you are on a low-calorie diet, due to its direct effect on fat metabolism. Milk causes your body to stop accumulating and begin to transform a more significant percentage of fat deposits into energy necessary for the vital functions of the body. You should drink 3 to 4 glasses of skim milk per day for optimal results.
For most of us, mustard is primarily a seasoning that is actively used during cooking.
However, in oriental cultures, for example, in Indian Ayurvedic medicine, mustard is also known for its medicinal properties and has its therapeutic use, for example, to stimulate metabolism and promote healthy digestion.
Stir one teaspoon mustard seeds in a glass of clean water and let it brew for 30 to 60 minutes. Drink three times a day. The method requires a doctor’s advice!
Alternative medical experts and practitioners have suggested red pepper for the treatment of obesity and other diseases such as diabetes and osteoarthritis. Also, pepper is referred to products with harmful calorie content, and thanks to the content of a particular substance in it – capsaicin, it also helps to burn fat by increasing the metabolic rate.
Your body processes the medium chain of triglycerides (MCT) contained in coconut milk, somewhat differently than other fats. Unlike most fats that break down into lipoproteins – small bunches of fat and proteins – and are sent directly to the bloodstream, and from there to storage in fat cells, your body sends MCT to the liver to become energy needed for the internal organs and muscles. Thus, MCT is metabolically similar to carbohydrates, and instead of being stored as fat, calories from medium chains of triglycerides provide the body with energy to speed up the metabolism.
Recently, apple cider vinegar has gained a reputation as a means of raising metabolism, to help you quickly burn excess pounds. Researchers from Japan found that when experimental mice received sufficient amounts of acetic acid (the main ingredient in vinegar), they did not gain weight, even despite a daily diet high in fat. To do this, drink 1 tbsp., a spoonful of vinegar before each meal. If the flavor is too strong for you, you can dilute it in a glass of pure water or juice. The method requires a doctor’s advice!
Nutrition with high protein content in foods such as fish, eggs, and meat will stimulate your metabolism. The purpose of this is that the protein has a high thermal effect – this means that your body consumes a lot of energy to get it, transport it, digest it and digest it. Include protein food in every meal and keep your metabolism elevated all day.
Stress slows down your metabolism. When stress hormones actively enter the bloodstream, your body goes into alarm mode, which causes you to overeat.
They are the most abundant vegetable source of protein, and also they have a lot of iron, potassium, and fiber. Beans, as well as peas and lentils, help maintain a healthy metabolism.
Vitamins of group B.
Try to take an additional complex of B vitamins. According to the researchers, vitamins such as thiamine (vitamin B1) and niacin (vitamin B3) are especially essential for many body processes, including metabolism. Lack of one or more of these water-soluble vitamins can cause fatigue, impairment of the nervous system and a decrease in muscle function. And since the metabolism is primarily supported by the function of muscles that take energy in the form of glucose and turn it into fuel, if a deficiency of B vitamins undermines the functioning of muscles, your metabolism can also slow down.
The researchers found that the ginseng extract can be a useful tool in reducing appetite and body weight. In particular, experiments in mice with a predisposition to diabetes showed that taking ginseng reduced to average a high level of glucose in the blood and improved insulin production. In a study published in June 2011, it was proven that ginseng helps reduce fat tissue by regulating lipid metabolism. But its use can have side effects, including nervousness, insomnia, anxiety, diarrhea, headache, nosebleeds, chest pain, vaginal bleeding, vomiting, high blood pressure. The method requires a doctor’s advice!
Studies on the effects of grapefruit on metabolism have shown that it can play a role, helping you lose weight. In a report published in the spring of 2006, it was said that subjects who ate fresh grapefruit or drank its juice before eating lost significantly more excess weight than the placebo group and the apple juice group.
Seafood is famous for its high protein and omega-3 unsaturated fatty acids. These fats can speed up the metabolism, reducing the level of leptin in your body. Trout, salmon, tuna, herring, and mackerel are all excellent sources of omega-3 fatty acids. If you do not like seafood, you can get omega-3 acids from walnuts, flaxseed and fish oil.
Nutritionists have identified a specific substance, thanks to which ginger is incredibly useful for speeding up metabolic processes in the body. So, it contains an enzyme that helps in digestion, allowing the body to absorb and transport nutrients more efficiently. Also, ginger contributes to better absorption of oxygen in the muscle tissue, thereby allowing the body to burn calories at a higher rate.
As noted in a study published in December 2003, cinnamon can reduce blood glucose levels, which in turn causes an increase in metabolic processes and stimulates the body to decompose fat stores to obtain the necessary energy.
One of the primary ways that a sauna can help in reducing weight is its ability to increase the metabolism of fats. Regular sauna visits increase fat metabolism, as heat accelerates the process of decay of fatty deposits into smaller components that will be used by cells as energy sources. However, since most of the lost weight in the sauna is water, then during this period drink more liquid to avoid dehydration.
Researchers have discovered a link between insufficient sleep and low levels of metabolic hormones that lead to increased body weight. The experiment found that people who received less than seven and a half hours of sleep each night had an elevated body mass index compared to those who slept longer.
8. And, finally, do not starve! Reducing consumption below 1000 calories per day will signal your body that you are in fasting mode, and the body will necessarily slow down the speed of your metabolism.
According to studies, the intensity of the basic metabolism during this period is on average reduced by 25-30%.