Let's find out how to improve your metabolism and make your body burn calories all day without interruption.
Betting on products that speed up the metabolism , you will become much more energetic, forget about sleep problems, feel stronger, more resilient, and after a couple of weeks you will notice that your clothes have become too big. Follow several rules so that the metabolism gains the right pace.
Sharply reducing the calorie content of the menu for the sake of weight loss , you risk damaging the metabolism . Receiving less energy needed for basic biological functions, the body slows down the process of assimilating food - obviously to maintain a feeling of satiety. According to Dr. Dan Benardo, associate professor of nutrition and kinesiology at Georgia State University, a malnourished body breaks down precious muscle mass for energy, which burns calories. "Eat enough to avoid hunger," he emphasizes. - Two snacks with 150 calories between 3 meals of 430 calories each - and your metabolism will work at the required speeds.
Many people know that breakfast accelerates metabolism and gives energy for the whole day. But did you know that women who skip this meal are 4.5 times more likely to be obese? Such merciless statistics, reports Dan Benardo. If you're too lazy to cook eggs benedict, at least eat yogurt. Although it is much better to feed yourself with oatmeal on low-fat milk, seasoned with walnuts for protein support.
Vegetables, fruits, whole grains and legumes will help keep you full for longer and curb your cravings for tempting treats. It is good for women to get 21-25 g of fiber per day, for men - from 30 to 38 g. Raspberries, pears, apples, green peas, broccoli are among the vegetables and fruits with the highest dietary fiber content. For example, 1 medium carrot is 1.5 g of fiber, a piece of whole grain bread is 2 g, and a glass of raspberries is 8 g. Strive for the right balance of protein, fiber and fat in your daily menu to control hormone levels and not accumulate fat around the waist.
The body needs protein to maintain muscle mass - feel free to add 100 g of lean meat, a couple of tablespoons of nuts (remember that peanuts are not nuts) or 200 g of low-fat yogurt to the main meals. Like fiber, protein will keep you feeling full for a long time and curb cravings for refined foods with an obscene amount of calories .
This element is very important for the transport of oxygen, which is necessary for the muscles to burn fat. In addition, women lose iron stores every month due to menstruation. Recommended sources, in addition to well-known buckwheat, lean meat and liver: shellfish, beans, quinoa, lentils, spinach, peas, chickpeas, pumpkin seeds.
Calcium deficiency, which often occurs in women, can slow down metabolism . In addition, studies confirm that skim milk and yogurt prevent weight gain due to other foods. Vitamin D, in turn, is necessary for maintaining metabolism in muscle tissue. Unfortunately, most of them do not have enough of it either, since you should choose suitable supplements or introduce foods rich in this vitamin into your diet. 90% of the recommended daily allowance is hidden in a 100 g portion of salmon, tuna, shrimp, tofu and eggs are no less useful.
Drinking water supports the overall hydration of the body, helps with weight loss by reducing calorie consumption and, as confirmed by Dr. Benardo, ignites the metabolism , promoting lipolysis - the breakdown of fats.
Alcohol slows down the metabolism , especially cocktails with a high sugar content, because it is primarily used as fuel. It is not necessary to categorically refuse alcohol, you should only stick to moderate portions: beer - preferably up to 330 g, wine - 100-150 g, liquor - 30-50 g. Take your time, taste sip by sip, enjoy your drink.
Definitely, regular daily activity is needed, and any kind of exercise and long-distance walks will be beneficial. But recent studies prove that high-intensity interval training is much more effective for losing weight , burning fat, and boosting metabolism than regular cardio. A set of alternating intense exercises with short rest intervals speeds up the metabolism , and thanks to excess oxygen consumption, the body will continue to burn calories for several more hours. In English, this phenomenon is called excess post-exercise oxygen consumption (EPOC), which encourages the metabolism to work in an intensive mode even after training.