10 Steps to speed up metabolism
Wednesday, August 02, 2017
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With age, metabolic processes gradually slow down, due to which it is necessary to more closely monitor their diet and lifestyle. Read ten useful tips for those who want to disperse their metabolism.
Everyone knows the first injustice of nature, when some people, while consuming far from the daily norm of calories, magically remain in shape. And vice versa: those who eat right, still very slowly lose weight or do not stay at all. Of course, this injustice is often inherent in nature itself and it is called metabolism. Those who have it fast can feel less about eating a fried potato for dinner
What determines the metabolism? From sex, age, body weight, hormonal, genetic and other factors. But also the metabolism depends on our physical preparation, diet, so we can speed up this process a little in just 10 steps. Leading Specialist in Weight Management of FitCurves Fitness Clubs Network in Ukraine, sports nutritional nutritionist, coach in nutrition and healthy lifestyle Bilous Anna recommends 10 steps to accelerate the metabolism process.
Step 1
Start eating breakfast. And you need to do this regularly and correctly. It is breakfast that triggers the metabolic clock of the body. Food should be nutritious and contain a lot of protein (omelet, oatmeal with nuts, cottage cheese, etc.).
Step 2
Start eating fractional. This is necessary for the constant work of the body and the maintenance of a minimum level of sugar. During eating, the body also burns fat. Do not forget about the quality of snacks. If there are sandwiches every 2-3 hours, the effect will be the opposite.
Step 3
Choose a diet rich in useful carbohydrates. Reduce the amount of sugar, increase the amount of fiber. This will help bran, dried fruits, whole grains, beans, mushrooms. In summer, do not pay more attention to vegetables.
Step 4
Eat wholesome proteins (eggs, poultry meat, lean meat, fish and nuts), while combining them only with healthy carbohydrates. Consume less harmful fats (margarine, butter, cheese, chocolate, fatty meat products, fast food and confectionery).
Step 5
Love the sharp one. Add spices - they speed up the burning of calories. For example, chili pepper improves metabolic rate by 25%. But eat it moderately, so as not to harm the stomach.
Step 6
Start drinking 2 liters of water per day. Other fluids, oddly enough, dehydrate the body. Therefore, to reduce water loss, the body slows down metabolism. For greater effect, you can drink cold water, since the body spends calories on its heating.
Step 7
Stop saving on sleep. It is better to remember the childhood and go to bed at 10-11 pm. In the process, growth hormone is produced, which accelerates metabolism. Duration of sleep is also not unimportant. The fewer hours we take for rash, the slower the metabolism.
Step 8
Do not sit still, try to lead an active lifestyle. It does not matter what to do, the main thing is movement. You can run, go for yoga, fitness, dance or just walk. Do this regularly, for 30-40 minutes 2-3 times a week. Specialists also advise to change the intensity of the load and pay attention to aerobic exercise.
Step 9
Increase muscle mass. Its amount and condition is directly proportional to the metabolic rate. Each kilogram of muscle burns twice as many calories per day than a kilogram of fat, even during sleep.
Step 10
Pay attention to the work of the thyroid gland if, with proper nutrition and sports loads, excess weight does not go away or vice versa only grows. Probably, the reason is hormonal failures or problems in the thyroid gland. It can be the cause of poor metabolism. For example, if the gland is deficient, the metabolism slows down, because of which the weight increases. Although only 3% of all cases of obesity are associated with malfunctions in its work.
Everyone knows the first injustice of nature, when some people, while consuming far from the daily norm of calories, magically remain in shape. And vice versa: those who eat right, still very slowly lose weight or do not stay at all. Of course, this injustice is often inherent in nature itself and it is called metabolism. Those who have it fast can feel less about eating a fried potato for dinner
What determines the metabolism? From sex, age, body weight, hormonal, genetic and other factors. But also the metabolism depends on our physical preparation, diet, so we can speed up this process a little in just 10 steps. Leading Specialist in Weight Management of FitCurves Fitness Clubs Network in Ukraine, sports nutritional nutritionist, coach in nutrition and healthy lifestyle Bilous Anna recommends 10 steps to accelerate the metabolism process.
Step 1
Start eating breakfast. And you need to do this regularly and correctly. It is breakfast that triggers the metabolic clock of the body. Food should be nutritious and contain a lot of protein (omelet, oatmeal with nuts, cottage cheese, etc.).
Step 2
Start eating fractional. This is necessary for the constant work of the body and the maintenance of a minimum level of sugar. During eating, the body also burns fat. Do not forget about the quality of snacks. If there are sandwiches every 2-3 hours, the effect will be the opposite.
Step 3
Choose a diet rich in useful carbohydrates. Reduce the amount of sugar, increase the amount of fiber. This will help bran, dried fruits, whole grains, beans, mushrooms. In summer, do not pay more attention to vegetables.
Step 4
Eat wholesome proteins (eggs, poultry meat, lean meat, fish and nuts), while combining them only with healthy carbohydrates. Consume less harmful fats (margarine, butter, cheese, chocolate, fatty meat products, fast food and confectionery).
Step 5
Love the sharp one. Add spices - they speed up the burning of calories. For example, chili pepper improves metabolic rate by 25%. But eat it moderately, so as not to harm the stomach.
Step 6
Start drinking 2 liters of water per day. Other fluids, oddly enough, dehydrate the body. Therefore, to reduce water loss, the body slows down metabolism. For greater effect, you can drink cold water, since the body spends calories on its heating.
Step 7
Stop saving on sleep. It is better to remember the childhood and go to bed at 10-11 pm. In the process, growth hormone is produced, which accelerates metabolism. Duration of sleep is also not unimportant. The fewer hours we take for rash, the slower the metabolism.
Step 8
Do not sit still, try to lead an active lifestyle. It does not matter what to do, the main thing is movement. You can run, go for yoga, fitness, dance or just walk. Do this regularly, for 30-40 minutes 2-3 times a week. Specialists also advise to change the intensity of the load and pay attention to aerobic exercise.
Step 9
Increase muscle mass. Its amount and condition is directly proportional to the metabolic rate. Each kilogram of muscle burns twice as many calories per day than a kilogram of fat, even during sleep.
Step 10
Pay attention to the work of the thyroid gland if, with proper nutrition and sports loads, excess weight does not go away or vice versa only grows. Probably, the reason is hormonal failures or problems in the thyroid gland. It can be the cause of poor metabolism. For example, if the gland is deficient, the metabolism slows down, because of which the weight increases. Although only 3% of all cases of obesity are associated with malfunctions in its work.
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