If the “engine” of your body is efficient, then you burn more and fatten less. Here are 12 tips to turn it on.
We offer tips to increase your metabolism and speed up the rate at which you burn calories and lose weight. Whether you’re trying to lose weight or just want to maintain your sleek physique, boosting your metabolism to a higher rate is always a good idea. There are many methods to boost your metabolism including exercising early in the day however eating can also be a main factor in its elevation.
Eat Five Times a Day
Many studies have shown that, for the same calories, spread the daily ration into several meals helps with weight loss. That’s because every time you eat, you put in motion the machinery and burn. Among other things, you do not get hungry at the next meal and do not want to eat too much food. Five meals are ideal: breakfast, morning snack, lunch, snack and dinner.
Why do some people never seem to get fat even if they eat a lot, while others their weight soar as soon as they grant a sin of gluttony? The merit, or blame, is the metabolism. In scientific terms is described as the set of physical and chemical reactions fueled by the calories consumed from the diet. And in simple terms we can define as the engine of organism. Below are more tips for accelerate your metabolism and burn more calories.
Limit Carbohydrates, Take Proper Protein
Foods high in protein (meat, fish, eggs, cheese, legumes) require the physical work to be metabolized more than carbohydrates and even higher than the lipids, thus involving a higher energy consumption. However do not cut bread and pasta or all carbohydrates, because it would be detrimental.
Recommend statistics: the right amount is one gram of protein per pound of weight, and 70 grams per day for a person weighing 70 pounds. While the percentage of essential sugars, standard which one should get is 100-120 grams, including bread, pasta, fruits and vegetables, and at least 60 grams of fat, including hidden fat in foods and condiments.
Not only protein foods. Here are your allies at the table to put the turbo to the metabolism.- Whole grains: they require more digestive work than refined flour, long-term energy supply and contribute to delay hunger.
- Vegetables: rich in vitamins, minerals, fiber and water, they provide very few calories, five times less than the fruit, and give a feeling of satiety.
- Fish and Seafood: they are rich in iodine, which stimulates the thyroid physiologically.
- Cheese: stimulate, although modestly, on metabolism, because they contain Tyramine, a substance that ends up being transformed into adrenaline.
- Coffee: Caffeine has a highly effective fat burner, stimulates the production of adrenaline, increasing energy expenditure. 5 cups of coffee a day allow consuming 80 kilocalories. However do not overdo it. Too much caffeine is never good and can cause addiction.
Have an Abundant Breakfast
Those who skip breakfast or fast for several hours, they give their body a warning sign of a shortage of food, urging him or her to slow down its functions to conserve energy and store all the calories possible in the form of stored fat . It is an atavistic survival mechanism in times of famine, but is counterproductive when it is the food.
In the morning burns more than the evening. It’s good idea to avoid the large bellyfuls for dinner and take the most of your calories earlier in the day.
Drinking Water During Meals
Many people think that drinking water during meals is wrong, but it is not. Water has zero calories and does not swell. On the contrary, contributes to the feeling of satiety.
Do Not Follow Crash Diets
A system to lose weight fast 1000-1100 calories for women and 1300-1400 for men, within just a week, produces as a side effect of a slowing metabolism, predisposing yo-yo effect when interrupted diet: the lost pounds recover with bonus.
Moving is essential to give a boost to the metabolism. Anything goes, at least three to four hours a week: swimming, cycling, fitness or skiing. But it does not get tired. 20 minutes of brisk walking twice a day are better than 40 minutes on the treadmill.
With moderate exercise, it will burn more fat and less muscle glycogen. As possible as you can, do the stairs, walking the dog, get off the bus one stop early: even small actions help to stimulate the metabolism. If you decide to walk, it is better to check with a pedometer to perform a number of sufficient strides:
- Not less than 10 thousand steps per day for age under 25 years old and not less than 5 thousand steps a day after this age.
- Try to play sports every other day.
After exercise your metabolism remains increased for several hours, then you burn faster than what you eat.
By training day in and day out, you can always keep power consumption significantly higher than normal.
The metabolic activity in lean body mass higher than fat mass. Increasing muscles can contribute to raising your metabolism, even when you’re at rest.
Sleep at least Seven Hours
People suffering from insomnia tend to have problems with balance, because the lack of sleep causes alterations in the neurohormonal complex circuits and triggers hunger.
Stay in Cold
In winter, do not turn the heaters on maximum. A lower temperature forces the metabolism to work at an accelerated pace to make up the difference in temperature between the body and the outside.
Do the Examination
The indirect calorimetry, which is done in some private clinics and some hospital departments for the treatment of obesity, it calculates the basal metabolic rate, considering the heat released by the body’s chemical processes. You not allow eating anything in the morning for an empty stomach, it costs an average of 130 US dollars or 100 euros and is not at all invasive.
How it works? An Individual has to wear a kind of helmet and breathe for 20 minutes. The computer, in which is set the subject values such as age, weight, height, sex, oxygen consumption measure and the amount of carbon dioxide expelled from the lungs. The intersection of these parameters will give an accurate result on the basal metabolic rate at rest, which represents 70% of metabolism.
Since this value is then calculated the number of calories to be taken with food, diet and sport to follow. But the examination is also able to detect what types of foods a person burns better, to favor a strict diet.If you have any tips to boost your metabolism, let us know.