Metabolism is a biological process that occurs within the body and which determines how quickly the body transforms calories into energy. Those with a fast metabolism burn fat first, while those with a slow metabolism do not. Some people believe that having a fast metabolism results in greater weight loss and that having a high body mass index (BMI) is indicative of a slow metabolism. Although these ideas are generally erroneous, changing the basal metabolic rate (MB, or the energy expenditure of an organism at rest) allows you to lose a small amount of fat more quickly without doing anything. The metabolism is mainly regulated by factors such as genetics, age and sex, but it is possible to intervene to positively affect its functioning in a completely natural way.
Steps
Method 1 of 3: Eating Right to Speed Up Metabolism
Step 1. Avoid industrial foods
The processed foods are those full of salt, sugar and fat, completely devoid (or almost) of nutrients and vitamins. Sure, they're delicious, but they slow down your metabolism. As if this were not enough, they do not satiate and are addictive, causing you to put on weight. Avoid candy, fizzy drinks, potato chips, candy, fast food, and other processed foods.
You can indulge in a treat from time to time, just make sure it's healthy, natural and organic. Learn to make cookies, muffins, and other desserts at home
Step 2. Choose foods that speed up your metabolism
Junk and processed food slows the metabolic rate, while healthy food speeds it up. Fruits and vegetables are at the top of the list of foods that naturally stimulate metabolism. Almost any type of fruit or vegetable will do.
- Add more leafy greens, such as spinach, lettuce, and kale. Tasty fruits like apples, strawberries and pineapples are also recommended.
- If you don't like eating salads and fruit, try browning or baking asparagus or eggplant.
- If you're constantly in a hurry, try investing in a good blender for making fruit and vegetable drinks.
Step 3. Season with spices
Spicy foods can temporarily speed up metabolism by about 8% above a person's normal rate. Additionally, a spicy dish promotes a longer lasting sense of satiety than one that isn't. Sprinkle cayenne pepper on the potatoes or season the sandwiches with sriracha sauce. Ground red pepper is great for adding pungent notes to pizza or pasta.
- Chili is a spicy dish perfect for warming up on colder days.
- Try dressing kale, broccoli, and other vegetables with some hot sauce.
- Incorporate sauces and spicy additives in moderation. Overdoing it can cause ulcers and heartburn.
Step 4. Avoid diets aimed at weight loss
Diets aimed at weight loss involve taking in fewer calories than are consumed by means of the daily energy expenditure. When the body is deprived of the calories it needs, it goes into reserve, a state that leads to calorie storage. Aim for around 2000 calories per day.
- Don't skip meals. Eat at least 3 times a day.
- Have a small snack between meals. For example, you can eat wholemeal toast, an apple or a slice of watermelon.
Step 5. Get enough protein
Lean proteins, such as chicken breast, tofu, nuts, and legumes, can speed up your metabolism. Proteins are more difficult to digest than fats, salts and sugars, so they require a more demanding assimilation process. This leads to a greater expenditure of energy which stimulates the metabolism.
- If you like chicken or turkey, cook it in the oven or grill. Fried meat, like fried chicken, will only add empty calories to your diet.
- Avoid processed meats, such as hot dogs, bacon, salami, beef sausages, and fast food burgers. Consumption of these foods has been linked to cancer and heart disease.
- Do not eat cheeses or other processed milk products, including those containing large amounts of salt or emulsifiers. For example, you should avoid cheese sauces, such as the one for nachos.
Method 2 of 3: Choosing the Right Drinks to Accelerate Metabolism
Step 1. Drink lots of water
Water plays a very important role in every single cellular process in the body. Since dehydration is essential for turning fat into energy, it can slow down your metabolism.
- The amount of water you need to drink every day depends on your body. Try to consume half your body weight (in pounds) in fluid ounces. You can do this calculation on any search engine. For example, if you weigh 120 pounds (54 kg), you should drink 60 fluid ounces (about 1.8 L) per day.
- If you don't like still water, try flavored water. It is available in many stores, but it can also be flavored at home by putting lemon or cucumber slices in a jug and letting them rest for a few hours.
- Bring a bottle of water wherever you go.
Step 2. Drink some green tea
Green tea is a rich source of antioxidants called catechins and plays a vital role in stimulating the metabolism. Unsweetened green tea increases the calorie burn rate. In addition, it reduces cholesterol, fights cardiovascular disease, prevents cancer and Alzheimer's. Use it as a substitute for sugary sodas and fruit juices.
Step 3. Drink coffee
Caffeine can speed up your metabolism at a rate of between 5 and 8%. While it doesn't raise your basal metabolic rate as effectively as water or green tea, incorporating a cup of coffee with breakfast or after lunch can help. Limit yourself to just 2 or 3 cups a day, so you don't risk a caffeine overdose.
Method 3 of 3: Take Care of Your Health
Step 1. Do weight lifting
Cardiovascular and resistance exercises play a very important role in any training program, but weightlifting is much more effective in speeding up the metabolism. Try bicep curls, barbell squats, and bench presses to strengthen yourself and increase your basal metabolic rate.
- To figure out how much weight you should be lifting, start with less weight and gradually increase it. Before you begin to feel intense effort, you should be able to do 14 or 22 repetitions of an exercise.
- For example, if you do 20 bicep curls using a certain weight and feel your muscles "burn", then the weight is ideal. If you can do them without feeling any discomfort, add 2 kg and try to do another set.
- Do not lift excessive loads. If the exertion is particularly intense, or your arms are shaking while lifting, take a break and try a short session of cardiovascular exercises. You may also be able to reduce the weight you lift or do fewer reps. Lifting excessive loads can cause injury.
Step 2. Intensify your workouts
Intensive sessions can cause the body to burn calories even after a workout. High Intensity Interval Workouts (HIIT) are effective in benefiting from the so-called afterburn effect. As the name suggests, high-intensity interval workouts include short but intense exercise intervals alternating with intervals of inactivity or characterized by less intense exercise. HIIT workouts include many types of exercises, including weightlifting, running, and bodyweight movements.
- If you are a beginner, proceed step by step. For example, try to sprint at full speed for 20 seconds. As you build up and improve your stamina, try sprinting for 30 seconds, then 40 and so on.
- Track intervals precisely. When you train with the HIIT methodology, use a stopwatch. For example, if you want to do 20 bicep curls in 30 seconds, set your stopwatch for 30 seconds, then start doing the exercise.
- Don't sacrifice proper execution for speed. Always maintain proper posture, especially when lifting weights.
- Always warm up for about 10 minutes before you start exercising.
- Take short intervals. It is impossible and even dangerous to train at maximum intensity for long periods of time. Each interval should not exceed 60 seconds.
Step 3. Follow a healthy lifestyle
Physical activity and physical exertion in general can improve basal metabolic rate. Simple activities like getting up and walking around talking on the phone, taking the stairs instead of taking the elevator, moving around while sitting at your desk in the office, and so on can burn even more calories.
Get used to taking short walks around the house or workplace, riding a bicycle instead of in the car, doing push-ups and sit-ups at the end of the day. Remember that even the simplest activities stimulate your metabolism and help burn fat effectively
Step 4. Get enough sleep
If you deprive yourself of sleep, you risk slowing your metabolism. Adults should sleep at least 7 hours a night. If you're not getting enough sleep, do something to increase your rest hours. Try to go to sleep and wake up at the same time every time. Use an alarm to keep track of times. Make the bedroom dark, quiet, and cool.
- Do not use the bed or bedroom for activities other than rest. For example, don't read, watch television, or play video games.
- Avoid eating large meals before bed. You shouldn't eat 2 or 3 hours before bedtime.
Step 5. Fight the stress
If you feel tense and find it difficult to relax, try to manage your stress in a healthy way. Yoga, deep breathing, and regular exercise are all proven methods of reducing stress. Everyone responds differently to various anti-stress techniques. Experiment with various methods to find one that suits your needs.
- If you have a particularly demanding or stressful job, look for a job that works best for you and don't overload yourself with too many optional extra projects.
- Getting enough sleep helps fight stress. Try to get at least 7 hours of sleep a night.
- If you suffer from severe anxiety or chronic stress, try seeing a therapist. These specialists are tasked with helping people identify effective ways to relieve anxiety and stress.
Step 6. Replace negative thoughts with thoughts that make you feel good
For example, if you get stressed out by thoughts like "I will be all wrong at work", close your eyes and imagine that this thought is a red balloon. Visualize yourself letting it go and see it fly away. Then, imagine being overwhelmed by millions of blue balloons, each with a positive thought, such as "Today is going to be a great day" or "I am proud of what I have achieved".
Don't drink or use drugs to combat stress
Step 7. Prefer cool temperatures
Cold tends to increase metabolism. In the winter months, resist the temptation to set the radiators to maximum. Keeping the temperature at 18 ° C will not only allow you to save on your bill, it will also stimulate the basal metabolism. When it's hot, cool off by sipping iced drinks and keeping the air conditioning on.
- If you don't have air conditioning, turn on the fan.
- Alternatively, when it's hot, go to a friend's house that has air conditioning, or go to a public place like a coffee shop or mall.
Advice
- Replacing sugar with artificial sweeteners isn't always a good idea. Artificial sweeteners trigger allergic reactions in some cases and may even have a negative effect on metabolism.
- Don't make drastic changes to your diet. Your body needs time to get used to new things, so adjust your diet or workouts gradually.
- Stock up on healthy snacks around your home and office, while avoiding unhealthy food in the pantry. This way you will be forced to eat healthy when you feel like having a snack.
- Record your weight regularly to see if your metabolism is improving.
- Since all the most effective weight loss programs require you to consume fewer calories than the recommended daily requirement, metabolic slowdown is inevitable in any diet. Fortunately, it is possible to counteract the metabolic slowdown caused by a low-calorie diet by exercising regularly.
- Don't expect to see results right away. Be constant and the changes will come. The secret lies in the tenacity.
Warnings
- Avoid sugary drinks. Instead, drink water or unsweetened green tea.
- Do not do colon or other cleanses to speed up your metabolism, as they can cause dehydration or infections.
