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How to Speed up Your Metabolism Naturally

 

 

You probably know that many people assume that the reason for their excess weight is a slow metabolism. Is it true that this is indeed the case? And if so, how to speed up metabolism naturally?

 

First of all, we note that the rate of metabolism is really a direct effect on body weight. But contrary to popular belief, the slow metabolic processes are rarely a cause of excess weight. Indeed, the metabolism regulates the basic energy needs of your body. However, the main factors that determine your weight, ultimately are the consumption of food, beverages and lifestyle and physical activity.

 

Metabolism - is the process by which the body produces and consumes energy and calories for all types of activity, such as for the assimilation of nutrients the cells and your participation in the marathon. Even at rest, your body constantly consumes energy for the functioning of all organs.

 

Factors determining the metabolic rate

 

Physique

People with a large physique or people with large amounts of muscle mass burns more calories even while at rest.

 

Gender
Men tend to have a higher amount of muscle mass and less body fat than women of the same age groups, respectively they burn more calories.

 

Age
With age, the amount of muscle mass is markedly reduced and gradual replaced by fatty tissue, so the metabolism slows down significantly. On average, this slowdown begins at age 40 and then declines steadily with each passing year.

 

Digestion (thermogenesis)
Digestion, transportation and storage of food consumed by you also uses a certain amount of calories from about 100 to 800 calories per day. For the most part, your body's need for energy for the processing of food has remained relatively stable and it is not easy to change.

 

Physical activity
Activities such as going to the shop, run with the dog, climb the ladder and any other physical activity help burn the rest of the calories consumed by you for the day. To date, physical activity is the most variable of the factors determining the amount of calories you burn you during the day.

 

If you eat food that contains more calories than you burn - You will gain weight - and burn fewer calories than you eat.

 

While you can not control such factors as your age, gender and genetics, there are other ways to improve your metabolism. Here are the main ways:

 

10 Ways to Speed Your Metabolism

 

drinking water1. Drink more water
Water is involved in all biochemical processes occurring in the body and plays a crucial and important role in the metabolic rate. Tea, coffee and carbonated drinks can’t make the necessary water balance in the body.

 

Drink plenty of clean drinking water without sugar and other additives. Just abandon the tea and coffee at the same time is not necessary. Just reasonably restrict their consumption and use in your diet clean water.

 

Remember two important rules:

 

It is not necessary to drink a lot of water at one time. Drink water regularly but in small portions. Ideally - about 100 ml at a time. Not to forget to do it regularly, put on your desktop a bottle with clean water.

 

Do not drink water during and immediately after a meal. Get a useful habit to drink one glass of water 10 minutes before eating.

As practice shows, the use of clean water and reducing the consumption of sugary drinks, over time will significantly improve your health.

 

2. Eat 5 - 6 times a day
Scientists have shown that long breaks between meals are forcing your body to store calories. As a result, metabolism slows down. Conversely, while reducing the gaps between meals, the blood sugar level is maintained at an acceptable level. Therefore, metabolic processes are constantly normal and you burn more calories per day.

 

Also, several studies have shown that regular snack during the day allows you to eat less food in general. So, in any case, do not let yourself go hungry!

 

3. Note the amount of protein in the diet
Your body digests protein is much slower than fat or carbohydrates, so you feel full longer, especially when you eat a lot of protein for breakfast. Besides protein helps speed up metabolism. How Come? It's very simple. In a process called thermogenesis, your body uses about 10% of total derived calories for digestion. But the burning of protein is much slower than carbohydrates or fat, and your body in the process spends significantly more energy.

 

One recent study found another advantage of a diet high in protein - protein-rich diet helps us to maintain lean body mass and muscle, as you know, even at rest burn more calories.

 

Good sources of protein: lean meat, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, buckwheat, quinoa, and low-fat dairy products.

 

4. Do not forget about breakfast
It is very important not only what you eat, but when. The most important meal is breakfast. If you want to speed up the metabolism, remember, from breakfast can not refuse in any case. Breakfast gives a powerful impetus to start our metabolism.

 

Please note that your morning meal was rich in nutrients and especially protein. This can be oatmeal with berries and almonds, omelet with spinach, low-fat cheese and a slice of whole-wheat bread or cottage cheese with berries.

 

Grapefruit5. Include in your diet citrus
Oranges, tangerines, lemons, grapefruit - all these juicy fruits should be an important part of your diet. And all because, in addition to vitamins and other nutrients they contain citric acid.

 

Citric acid plays a key role in the energy cycle, which was named in honor of the scientist Hans Krebs, who opened it and received a Nobel Prize - the Krebs cycle or citric acid cycle. Krebs cycle - is a key stage of cell respiration using oxygen, the center of the intersection of the metabolic pathways in the body.

 

If you have digestive problems, should not eat citrus fruits on an empty stomach, as it may aggravate existing ailments.

 

6. Build Muscle Mass
Your body constantly burns calories, even when you are at rest and do nothing. As already mentioned, the metabolic rate in humans with a lot of muscle mass, much higher. Every kilogram of muscle burns about 13 calories a day just to maintain itself while each kilogram of fat burns only 5 calories per day. After a session of strength training, the muscles of the body are activated and begin to burn more calories, thus speeding up the metabolism .

 

7. Change the intensity of physical activity
When you visit the gym, swimming pool or jogging in the park, pay special attention to tempo setting load. Try to increase the tempo setting you loads for 30 - 60 seconds, then return to a normal pace for 90 seconds. Repeat this five times, 2 times per week. Using this strategy, you consume more oxygen, this increases the number of mitochondria and you burn calories more efficiently during the day.

 

Aerobic exercise will not help you build big muscles, but they definitely increase the speed of metabolism for several hours after a workout. High-intensity exercises provide a longer rise in metabolic rate than training with low or medium intensity.

 

8. Include in your diet foods containing omega-3
Fatty fish, vegetable oils and some nuts contain high amounts of essential fatty acids Omega-3, that successfully help regulate hormone levels of leptin in the body.

 

Using in your diet foods rich in omega-3, you can speed up the metabolism and increase the body's ability to burn fat. Products such as fatty fish (salmon, trout, tuna, sardines and mackerel), flaxseed and canola oil, walnuts should become a mandatory part of your diet.

 

As a result of research conducted on obesity in rats, it was shown that rats receiving fish oil before exercise, lost significantly more weight than those that had not received the fish oil.

 

9. Avoid strict diets
Under strict diet we mean a diet with reduced calorie intake per day to 1200 (for women) and 1800 (for men). If you want to speed up metabolism, such a diet is not for you. Despite the fact that such a diet can help you lose a few extra pounds, they have another side to the coin. In these diets high probability of loss of muscle mass, and this, as we have said, will slow down your metabolic processes. As a result, your body starts to burn fewer calories than before the diet. And after a diet the lost weight your body will recover very quickly.

 

In these diets is very important not to disturb one simple rule - Eat enough calories to maintain normal metabolic rate at rest.

 

10. Do not forget the night's sleep
Specialists Medical Research Center in Portland (USA) found that people who are dieting, but only six hours sleep, lose 55 percent less fat than those who sleep at least eight hours.

 

With a lack of sleep the body produces less leptin - a hormone of satiety - and more ghrelin - a hormone starvation. And so a person eats more than necessary.. Conclusion: The more you sleep at night, the more will be the metabolism throughout the day.

Scientists recommend to sleep in a cool room without blanket. Then at night the metabolism improves, and the body will burn more calories.

 

It is also important, in what mood you go to bed. If you have had a lot of stress, looked dramatic thriller, the body will produce the stress hormone cortisol, which slows down the metabolic process.

 

At night, it is better not eat carbohydrates, because then the body can even block the metabolism, and you risk to put on weight.

Before the night's sleep is better not to eat carbohydrates, because then the body can even block the metabolism, and you risk to put on weight.