When you want to look perfect, the metabolism is an important topic to discuss. In fact, your metabolism is an indicator of how your body burns calories. It includes three indicators.
These are the resting metabolic rate or the number of calories burned that allow your body to live. Each person has their own individual metabolic rate.
The second component of metabolism is the constant mass of your body and especially muscle mass. The greater your muscle mass, the faster your metabolism.
In third place is the thyroid gland. If you are over 30, have check ups to make sure your thyroid is working properly.
How to speed up the metabolism?
Try to follow a certain methodology to maintain good physical shape. Increase your muscle mass. With age, the metabolism slows down by about 2 percent a year.
But you can beat nature and pump up your muscles to fight this process. Strength training is mandatory at least twice a week if you plan to make your body burn calories faster.
Walk or ride a bike for at least 30 minutes a day. Include spices in your menu, especially hot ones. The spicy taste speeds up the metabolism.
Reduce the intake of sugar because it causes the body to accumulate reserves. Never miss breakfast. Believe it or not, this may be the most important meal of the day when it comes to the metabolism (and weight loss). According to experts, having breakfast in the morning helps you lose more weight than skipping the first meal of the day. Your metabolism slows down while you sleep and speeds up when you're active and eat something.
Drink green tea instead of coffee to stimulate the metabolism.
Remember to drink plenty of water. Cold water is good for weight loss because the body uses up a lot of energy to keep warm.
We all know that people who choose water instead of sweet soft drinks are more successful in losing weight and keeping the results of the diet. Obviously, this is due to the fact that sugary drinks are high in calories and replacing them with water would automatically reduce the calorie intake.
Another beneficial effect of drinking water is the acceleration of the metabolism. The intake of 0, 5 liters of water is considered to increase activity by 10-30% for about an hour. In order to have a faster metabolism, cold water is recommended, as this way the body will use even more energy to bring it to its own temperature.
Avoid stressful situations because they cause weight gain in the abdomen. Under stress, the body releases large amounts of cortisol, which slows down the metabolism.
Studies show that getting a lot of protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day.
This does not mean that you have to live on a high protein diet. But you need to make sure that 10 to 35 percent of your total daily calories come from protein. So if you are on a 1800 calorie diet, 360 to 630 of those calories should come from protein sources such as fish, chicken, low-fat cheese, yogurt and legumes.
Try to get protein, by including nuts, a small can of tuna or a piece of low-fat cheese at every meal and snack.
To maintain a fast metabolism, do not forget about snacks. Eating five to six mini meals, rather than three larger meals each day, makes your metabolism work faster and for a longer period of time.
Try not to leave more than four hours between meals and make sure each meal includes protein for an extra boost in the metabolism.
If you eat snacks with a lot of fiber in the morning, then you can bet on small snacks like fruit with yogurt. For lunch chicken with salad, roasted salmon and tuna salad are suitable. Protein bars are a good idea for an afternoon snack.
Studies show that some fiber can increase fat burning by up to 30%. This way, women who eat the most fiber in their diet enjoy a stronger metabolism and have a lower risk of gaining weight. Good sources of fiber are fruit salads, cabbage salads and rice salads.
The body needs extra effort to break down whole grains than more refined and processed products, such as flour, which is commonly used to make bread and pasta. You can maintain your metabolism to work fast by consuming foods that your body needs to work harder to digest. That's why you should eat wholemeal pasta, oatmeal and quinoa dishes.
Eat legumes to boost your metabolism. Beans are healthy and tasty. And the dishes with beans are countless. Try bean stew, oven-baked beans or bean soup. If you are tired of these options, you can always be more creative, by preparing patties from beans and lentils.
Make sure you get enough vitamin D. It is essential for a fast working metabolism.
As we said, you should not starve for long hours. To keep yourself full and keep your metabolism fast, always carry small snacks in your bag. These include protein bars, banana chips, nut bars, raw vegan candies.
If you want to boost your metabolism, limit your alcohol intake. Thinking of having a cocktail or two before dinner? Think again. Several studies show that drinking before meals causes people to eat about 200 calories more. Drinking alcohol with dinner is also not a good idea: Other studies have found that the body burns alcohol first, which means that the calories from the rest of the meal are more likely to be stored as fat.
To make your metabolism work faster, season your soup with spicy spices. Sprinkle a few hot peppers in your soup for lunch or dinner. They temporarily increase the speed of your metabolism. Capsaicin, a compound found in hot peppers, temporarily stimulates your body to release more stress hormones, such as adrenaline, speeds up your metabolism and thus increases your ability to burn calories.
If you want to speed up your metabolism to lose weight faster, it has probably occurred to you to cut your daily calorie intake. But this can be a big mistake for losing weight and it can be stressful for your whole body. If you lose, for example, 1000 calories from your usual intake, your metabolism will automatically slow down because your body now accepts that you are starving and needs supplies.
To speed up your metabolism, rely on organic fruit and vegetables. If you are about to start an organic lifestyle for a faster metabolism, this news will make you happy: fruit, vegetables and grainy foods, which are grown without pesticides keep your fat burning system on the rise.
On the other hand, inorganic products block the metabolism mainly by interfering with the thyroid gland, which serves as a thermostat for your body and determines how fast you use up your energy.
So always choose an organic option when buying peaches, nectarines, apples, tomatoes, cucumbers, peppers, celery, strawberries, cherries, lettuce, grapes and pears. With them you can prepare a delicious Greek salad, a garden soup, an arranged salad or something else you love. The options are endless.