Metabolism affects the basic level of energy necessary for the body to provide vital functions. Although excess calorie intake and physical inactivity determine excess body weight, you can boost your metabolic rate to burn more calories and lose weight.
What is metabolism?
Metabolism is a biochemical process during which the body turns food into energy.
Nutrients from food and drinks are oxidized and give energy to the body to carry out its activities.
Even while resting, when you are not doing anything, your body continues to work - breathing, circulating blood vessels, maintaining hormonal levels and renewing cells.
This value depends on several factors:
- Current weight and physique. People with more weight and more muscle mass spend more calories, even when they are alone.
- Floor. Men burn calories more efficiently because they have less fat mass and more muscle than women of the same age and weight.
- Age. With age, the number of muscles decreases, as a result of which the ability to burn calories slows down. After 40 years, metabolism slows down by 5% every decade.
Metabolism Acceleration Methods
If the metabolic rate is low, the absorbed carbohydrates, proteins and fats are processed for a long time into the energy necessary for the functioning of the body. As you lose weight, your metabolic rate will decrease, as the body will need fewer calories.
Studies show that you can increase calorie consumption for weight loss, using some techniques to speed up metabolism.
Eat often throughout the day and in small portions, do not skip breakfast.
The increase in time between meals contributes to the fact that the body includes a fasting regime. In this case, the body seeks to save energy to prevent depletion and reduces the metabolic rate.
Add low-fat proteins to your diet.
A diet rich in lean proteins found in eggs, chicken breast and fish will increase the metabolic rate because the protein is difficult to digest and will require more energy to break down in the digestive tract.
Cottage cheese is a good source of slow protein - eat it before bedtime to make your metabolism work all night.
Add spices to the dishes you eat. Spices contain natural substances that boost metabolism. Chilli, curry, ginger, mustard and garlic will help speed up the metabolism for a while. Add them to every meal.
Do at least 30 minutes of aerobic exercise per day.
Cardio loading increases the pulse rate, provoking increased blood circulation and accelerated metabolism during the training period. Use interval training for maximum effect.
Use temperature readings to speed up metabolism. When consuming cold water, the body is forced to heat it, which causes a temporary acceleration of metabolism. Similarly, people living in a tropical climate have a faster metabolic rate, since the body is forced to spend effort on cooling the body.
Exercise performed in hot weather also carries an additional metabolic load. The value of energy metabolism in a cold climate can be controlled by suitable clothing, which does not cause overheating of the body.
Coffee speeds up the metabolism due to the caffeine it contains. Drink a cup of coffee before exercise, although the metabolic effect of caffeine is small compared to exercise.
Drink green tea throughout the day.
Studies show that several cups of green tea, along with physical activity, give a more noticeable effect on metabolism than from exercise alone.
Green tea contains a complex of catechins that exhibit antioxidant activity and help the liver process fat into energy.
Avoid hard diets. Diets with greatly reduced calories negatively affect metabolism, slowing down the metabolic rate.
After returning to normal nutrition, the body perceives the previous number of calories as excess and stimulates weight gain.
Add fiber-rich foods to your diet: fresh vegetables, fruits, and whole grains.
The body spends additional energy on processing foods with fiber, and some types of fiber are not digested at all, causing the digestive tract to work and increasing the metabolic rate.
Fiber can be additionally consumed in the form of bran or bad s.