You may have inherited a slow metabolism, but that does not mean you can not do anything.
In fact, research shows that certain habits can be performed to burn calories more efficiently.
To learn How to speed up metabolism Is very important for anyone who wants to lose weight or maintain it. However, the speed of metabolism depends on several factors.
For example, men tend to burn more calories than women, even when resting. Other people inherit it genetically. On the other hand, after the 40 begins to decline progressively.
Although you can not control your age, genetics or gender, there are other ways to improve your metabolism.
Before beginning with the 10 ways to do this, I would like to resolve several important doubts:
What is metabolism?
The metabolism describes the chemical processes that happen in your body to keep you alive and make your organs work properly; Breathe, repair cells and digest food.
According to wikipedia :"Is the set of biochemical reactions and physical-chemical processes that occur in a cell and in the organism."
These chemical processes require energy and the minimum that your body requires is called the base metabolic rate.
Do you gain weight because of a slow metabolism?
Although people who want to lose weight can blame their slow metabolism, there are many studies at the international level that have not found evidence of it.
In fact, it seems the opposite is reality: overweight people could have a faster metabolism because of the need for energy that is required to maintain a body with more fat.
Research has also shown that people do not remember well what they have eaten during the day. When asked what has been eaten, it tends to report that much less has been eaten than what has actually been eaten.
Therefore, it seems that eating too many calories is the real reason to gain weight.
Tips to Speed Up Metabolism
1 -Do exercise
By training twice a week, you revert 50% of the delay in metabolism that inevitably comes with age. This is stated by Dr. Gary Hunter, a professor at the University of Alabama.
Aerobic exercise does not work the muscles, although it speeds up the metabolism in the hours after the workout.
The key is to do more intense exercise as it increases the rate of burning calories at rest.
Visit this article To inform you more about the benefits of exercise.
2-Lead an active life
Being in constant motion and reducing the time you spend sitting will allow you to burn calories throughout the day.
Any extra exercise or movement will burn calories, so it is important to find times of the day you move.
3-Increase the intensity during intervals of time
When you swim , Run or walk, increase intensity for 30 seconds, then return to normal intensity.
This will help you consume more oxygen and work the mitochondria to burn energy. In addition, it will increase the number of mitochondria of your body and its efficiency to burn energy.
4-Drinking enough water
Your body needs water to process the calories. If you are dehydrated, your metabolism may slow down.
In one study, men who drank eight or more glasses of water a day burned more calories than those who drank four.
To stay hydrated, drink a glass of water before each meal. Also, fruits contain a high water content, in addition to providing other benefits, like these .
In this article You can know other benefits of water.
5-Eat appetizers every 3-4 hours
Eating more often can help you lose weight.
By eating a lot for many hours, your metabolism will disappear. Eating a snack every 3-4 hours causes your metabolism to accelerate and burn more calories throughout the day.
On the other hand, eating snacks-whole-fruit sandwich- makes you eat less at lunch or dinner.
6-Ingest omega-3 fatty acids
Eating fish rich in omega 3 fatty acids allows you to increase the speed of your metabolism.
These acids balance blood sugar levels and reduce inflammation, helping to regulate metabolism. They can also help reduce the resistance to the hormone leptin, which is related to the rate at which fat is burned.
Research with rats showed that those who ate more fish oil lost more weight.
7-Work out the bodybuilding
Your body constantly burns calories, even when you do not do anything.
That rate of metabolic burning when you are at rest is greater in people who have more muscle, since muscles need more energy to maintain themselves than fats.
On average, exercising for 30-40 minutes twice a week for four months increases your metabolism by 100 calories a day.
8-Ingest proteins
Your body burns many more calories by ingesting protein than by eating fats or carbohydrates.
Therefore, replacing high-protein foods with foods high in fat can increase metabolism. Some sources of protein are: turkey, chicken, nuts, eggs, beans...
9-Consume enough calcium and vitamin C
Recent research on obesity has shown that maintaining low calcium levels can trigger the release of the same hormone that causes the body to retain fats. Choose low fat products: salmon, natural yogurt...
On the other hand, vitamin C helps to absorb calcium, being important therefore to ingest foods like mandarins, oranges or kiwis.
10-Eliminate alcohol
Drinking alcohol causes you to ingest 200 more calories with each meal.
In addition, the body first burns ingested alcohol, meaning that the rest of the food is more likely to be stored as fats.
11-Green tea
Green tea is known for its antioxidant properties and in addition, its compound"catechin"can increase metabolism.
Research has suggested that catechins can improve fat oxidation and thermogenesis; The production of energy by your body or heat, from the digestion.
According to one study, by drinking five glasses of green tea a day, you will increase your energy expenditure by 90 calories a day.
12-Take breakfast
If you do not eat breakfast, your body goes into a"hunger mode"and your metabolism slows down to conserve energy.
In a study published in the American Journal of Epidemiology, Participants who drank 22-25% of the calories at breakfast, gained less weight than those who ate only 11% at breakfast.
13-Spicy Ingredients
Spicy food has natural chemicals that can increase the metabolic rate.
The effect is probably temporary, but if you eat them more often, the benefits will increase and be progressive.
14-Choose organic food
Researchers in Canada found that people who ate more food in which pesticides were used had more disruptions in mitochondrial and thyroid activity, thereby causing the metabolism to stagnate.
15-Avoid eating too little
Do not eat too much or too little. The problem is that some people go from overeating to not eating at all. Ingesting less than 1200-1800 calories a day is detrimental to accelerating the metabolic rate.
Although you may lose weight faster, you will not be nurturing properly. In addition, losing muscle will decrease your metabolism, causing your body to burn fewer calories after a diet.
16-Getting enough sleep
Some people need sleep more That others, it is that you sleep the hours with which you feel rested and with energy.
Research has shown that not getting enough sleep can result in a slowing down of metabolism.
17-Controlling stress
Stress releases a hormone Called cortisol Which causes your body to maintain fat in case a stressful situation occurs.
Practice yoga, meditation or sport Decrease stress .
And do you know other ways to increase the speed of your metabolism? Did you lose weight? I am interested in your opinion! Thank you.
References
- Www.hindawi.com/journals/ije/2010/270832/
- Europa.sim.ucm.es/compludoc/AA?articuloId=429992