What do you need to do to speed up your metabolism? Speed ​​up metabolism and lose weight

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Exhausting the body with a constant restriction in nutrition, taking various drugs to improve the figure, women do not know that the acceleration of metabolism for weight loss contributes to harmony much more, and the effect of the result will remain for a long time if certain rules of behavior are observed. How to start metabolism for weight loss - this question is asked by everyone who is tired of fat folds on the sides. What is this mysterious metabolism, and what factors contribute to its increase?

What is metabolism

A person could not exist even a day without a constant metabolism in the body. The word "Metabolism" comes from the Greek "metabole", which means change, change. The process of eating food ends with the release of energy necessary for the normal functioning of all human organs. In the body, complex processes take place in the cells for the breakdown and assimilation of complex sugars and lipids - these building blocks that make up the daily energy supply of a person.

metabolic rate

Any organism is a separate, special system with its own individual settings, so each person has his own metabolic rate. The Problem of Accumulation extra pounds ov is associated with a low level of metabolic processes. Permanent diets can contribute to an even greater slowdown in metabolism, because the body will store lipids "for future use in hungry times", and the effect of losing weight will become short-lived.

Nutritionists identify several reasons that can reduce or increase the rate of lipid burning in the human body:

• genetic conditioning of metabolism;
• the ratio of the number of calories burned and consumed;
• gender differences play a very significant role - in men, metabolic metabolism proceeds at a faster rate than in women;
• the relationship between the number of years lived and the way of life.

Increased Metabolism

There are people who are envied by women who do not know how to speed up the metabolism for weight loss - they can eat whatever they want and not gain weight at the same time! How do they do it? The answer is simple: they have a high metabolism, all incoming calories are burned in the body's furnace, without turning into lipid reserves in problem areas - the abdomen, sides or thighs. High level metabolic processes is typical for young people pumping up muscles on simulators - after all, to obtain muscle tissue, you need to spend much more kilojoules than for fat.

slow metabolism

Over the years, the metabolic rate in the body decreases, it does not spend calories as actively as before. On average, the rate of metabolic reactions decreases by 3% per year, and by the age of 40, women who have never noticed before in themselves excess weight, suddenly sadly discover that a slow metabolism has led to extra pounds. Attempts to accelerate metabolic processes to the maximum with the help of various drugs and diets do not lead to weight loss, and the scales show more and more disappointing numbers.

What speeds up metabolism

To understand how to increase metabolism for weight loss, you need to know the basic principles of the body in the implementation of metabolic processes. If a person eats with restrictions, which is typical for all diets, then the rate of metabolic reactions decreases in order to save the energy needed for the normal functioning of the brain and internal organs. Improving metabolism for weight loss can be adjusted by observing certain rules of behavior:

• be sure to have breakfast with food rich in complex carbohydrates;
• avoid starvation;
• supply the body with a sufficient amount of water, because it is an accelerator of metabolic processes and helps to unwind metabolism;
• paradoxically, but for weight loss, you sometimes need to arrange days of eating high-calorie foods;
• often go to the bath, sauna or pool, as calories are well burned there, which contributes to weight loss;
• play sports, preferably with power loads;
• Accelerating metabolism for weight loss is possible if you quit smoking and take alcohol-containing drinks.

What slows down metabolism

The use or absence of certain foods in the diet can reduce the metabolic rate. To increase metabolism for weight loss, you need to completely abandon pastries and sweets, which are high in fats and carbohydrates. In addition, slow down the exchange of complex sugars and lipids in the body lack of sleep, lack of calcium in the diet, vitamins B and D, constant exhausting travel or flights.

Products that speed up the metabolism

Acceleration of metabolism for weight loss can be obtained by eating the following products to speed up metabolism:

• drinks based on cocoa beans - coffee, cocoa with skim milk;
• hot spices or seasonings added to food contribute to weight loss;
• all whole grains - oats, sprouted wheat, whole grain breads;
• fermented milk or any products that contain a lot of Ca, since this element enhances metabolic processes, allowing you to achieve a lasting effect of losing weight;
• vegetables and fruits, in which there are a lot of plant fibers - cabbage, cucumbers, apples, all citrus fruits;
• drinking green tea or pure boiled cold water will help burn fat.

Diet to speed up metabolism

Weight loss with the acceleration of metabolic processes can be achieved by observing a certain diet. A diet to speed up metabolism is, in fact, eating healthy food with a high content of vitamins, fiber and trace elements, which affects appetite, reducing it. You need to eat little by little, literally one or two pieces, but often. Losing weight will be facilitated by the alternation of unloading and "load" days, when you can eat your favorite high-calorie foods.

Drugs to speed up metabolism

Pharmacies and shops specializing in sports nutrition offer a variety of medicines that increase the metabolic rate. Often there are two groups of such funds:

• anabolics;
• hormonal drugs.

Anabolic drugs to speed up the metabolism are Anavar, Danabor and Oxandrolone. Main active substances in these drugs are male testosterone or amphetamine. They are taken by people who want to quickly increase muscle relief and achieve sports success. However, it is impossible to drink these medicines all the time, especially for women, because their hormonal levels can be catastrophically disturbed, digestion worsens, and their appearance will acquire characteristic male features.

Hormonal agents that help accelerate metabolism for weight loss are based on a high concentration of L-thyroxine secreted by the adrenal glands. The intake of these biostimulants increases the rate of exchange of complex sugars and lipids in the body. However, after the abolition of such drugs in people, there is a tendency to obesity, interruptions in the work of the hormonal and endocrine systems.

Vitamins for metabolism

Together with a properly organized diet, some vitamins will contribute to weight loss to speed up metabolism. These are almost all B vitamins, since they accelerate metabolic processes, and their lack in the body will lead not only to excess weight, but also to poor muscle tone, a constant feeling of fatigue, and a bad mood.

Herbs for metabolism and weight loss

Some recipes traditional medicine help speed up the weight loss process. These include herbs that speed up metabolism, infusions and teas based on them. You can purchase ready-made preparations, or prepare herbal decoctions at home that speed up metabolic metabolism. The recipe for one of them is as follows: you need to mix blackcurrant fruits and dry oregano leaves for 1.tbsp, add 3 tbsp to them. blackberries and pour 200 g of water. Put the mixture on fire, boil. Infuse the decoction for an hour and a half, take it within one day.

Metabolism Boost Exercises

Physical exercises will help speed up the metabolic process, burn extra calories and lose weight, the main thing is to do them regularly, and not from time to time, and be sure to use cardio loads along with strength training when doing them. Exercise of this kind will help build muscle tissue, which consumes many more kilojoules to maintain than to provide energy to fat layers. If the state of health does not make it possible to intensively engage in sports, then you can get by with unhurried long walks in the park.

How to increase metabolism in a woman's body

There is no single magic remedy to speed up metabolism and lose weight. To start and speed up the metabolism of complex sugars and lipids in the body, you need to adhere to comprehensive measures - eat right, eat food, rich in fiber, minerals and polyunsaturated fatty acids, pay attention to sports. If a woman has set as her goal to lose weight by increasing the metabolic rate of complex sugars and lipids, then any alcohol should be abandoned, since the body perceives it as an additional source of calories.

Pouring cold water or a contrast shower will help to establish a metabolic exchange in the internal organs, contributing to weight loss and lipid burning. Massage, especially after the sauna, when the whole body is relaxed, will benefit the body, toning, invigorating it, helping to increase metabolism. Having regular sex burns calories, helping you lose weight.

How to increase metabolism after 40 years

Menopause and menopause contribute to a change in hormonal levels, the metabolic process begins to slow down, the woman suddenly realizes that the previous measures for losing weight do not affect the weight that is slowly gaining. How to speed up metabolism for weight loss, how to behave in order to lose excess fat and get rid of extra pounds? Nutritionists recommend determining the amount of energy intake for your age, height and weight, and then, during the day, count calories in foods and check if their amount matches the optimal one.

Video: how to speed up metabolism for weight loss

The main experts of Russia in the field of dietetics authoritatively and reasonably tell how to behave, how many times a day you can eat, what foods to include in the diet in order to restart and normalize metabolic processes for weight loss. This is especially true for people over the age of 40, when the metabolism slows down, the accumulation of excess fat in problem areas begins.

Discuss

Acceleration of metabolism for weight loss - foods and drugs to improve metabolism

Most people strive to stay young and healthy as long as possible. An important role in maintaining excellent well-being is played by a person's body weight. Ideal weight is not only health, but also self-confidence. To lose extra pounds and resist the development of diseases, you must have a good metabolism, or metabolism. Naturally, weight problems can be inherited or appear due to any ailments. If the slow metabolism is to blame, then, subject to certain recommendations, you can normalize your weight and maintain a slender body for a long time. How to improve metabolism? Let's talk about it in the article.

What is metabolism?

This is a whole complex of chemical reactions, thanks to which the body has the ability to grow and function normally. It depends on the metabolism, with what speed you eat will turn into energy or body fat. When the metabolism in the body is slowed down, the energy will be released just as slowly, and everything that has not turned into it, the body will leave "in reserve". From these reserves, fat deposits are formed. With a fast metabolism, the situation is reversed.

The main problem is that the metabolism in the body, in addition to genetic predisposition, is directly affected by the lifestyle that we adhere to. Unconsciously, we ourselves slow down the metabolism, and then we worry about the rapidly gained kilograms. However, do not be upset, if desired, it can be accelerated. If you are thinking about how to normalize metabolism, you should follow certain rules. If you follow all the recommendations that will be given below, you will very soon notice how your figure becomes more elegant and your well-being improves.

Breakfast? Necessarily!

To improve the metabolism in the body, the day should start with a nutritious breakfast. After a night's sleep in the body, all processes, including metabolism, occur at a slower pace. After receiving food, he will "wake up." Scientists after numerous studies have come to the conclusion that people who regularly and fully eat breakfast lose weight faster than those who refuse to eat in the morning. Naturally, we are talking about a healthy breakfast: cereal porridge, scrambled eggs, yogurt with fruit.

Don't starve

A slow metabolism is often the result of starvation. Refusing food, you can achieve quick, but not long-term results. If you suddenly “go on a hunger strike”, this is a real stress for the body, and it switches to “survival mode”, slowing down all processes. According to some reports, during strict diets, the metabolism slows down by 45%.

If during fasting the body converts only 800 calories into energy, then it will process exactly the same amount with normal nutrition. The rest of the calories the body will store for a long time in adipose tissue, making a reserve for the next "rainy day". Therefore, the kilograms lost with such difficulty return very quickly.

Eat and lose weight

How to improve metabolism? Eat often, but in small portions. With frequent intake of food in the body, the metabolism has the opportunity to rest. But this does not mean that you should not leave the refrigerator and constantly chew something. You should eat in small portions 5-6 times a day. The diet should contain foods that improve metabolism: fish, boiled meat, low-fat dairy products. Be sure to eat a daily serving of salad from fresh vegetables by filling it olive oil. Snack on fruits and vegetables between meals.

Drink green tea

This drink has long been the main component of any diet. The benefits of green tea are countless. First of all, it promotes fat burning and speeds up the metabolic process. With regular consumption of green tea, about 50 calories are burned daily. Experiments also showed that people who drank 3-5 cups of this drink daily reduced their body weight by 4.6% compared to those who did not drink it at all.

drink water

How to improve metabolism (metabolism)? In order for all processes in the body, including metabolic ones, to proceed in the right direction, it is very important to adhere to the drinking regimen. Each person should drink at least 8 glasses of water per day. Following this advice, you will very soon notice how your well-being improves: energy appears, physical and mental activity, the feeling of fatigue and weakness will disappear, the skin will acquire a healthy color, the body will begin to get rid of toxins more productively. In addition, with the use of such an amount of water, metabolism will also improve - by an average of 30%. As a result, you can lose up to 3 kilograms per year.

It is also useful to add ice to drinks. This will encourage the body to burn more calories during digestion. According to the recommendations of scientists, you should drink 5-6 glasses of ice water daily. You can drink cold coffee or tea, but only without the addition of sugar or cream.

Eat dairy products

Nutritionists say that calcium, which contains dairy products, significantly speeds up the metabolism, and the body burns fat intensively. It was found that women who consumed daily yogurt, milk, low-fat cheeses, burned fat by 70% more than those who completely refused dairy products. Calcium is found in fruits and vegetables, but the best results can be achieved with dairy products.

Eat more protein foods

How to improve metabolism? Eat protein regularly. The body spends a lot of energy on digesting protein-rich foods, and as a result, metabolism is accelerated. Protein sources include: lean pork and beef, fish, chicken, nuts, tofu, beans, low-fat dairy products, and eggs.

drink coffee

If you are a coffee lover, then, of course, you are happy to drink a cup of this aromatic drink in the morning. Coffee can speed up metabolism in the short term. Studies have shown that 2 cups of caffeine burns 50 calories over the next 4 hours. However, only black coffee will bring a positive effect. By adding cream, sugar, aromatic syrups, you get much more extra calories than you burn.

Stop drinking alcohol

When asked how to normalize metabolism, any experienced nutritionist will answer that it is necessary to completely eliminate alcohol. Under the influence of strong alcoholic beverages, most of the processes in the body, including metabolism, slow down. Drinking alcohol before meals can add up to 200 extra calories. For example, a glass of wine contains 80 calories. In addition, alcohol can increase appetite.

Add spices to your food

Hot peppers and other hot spices speed up the metabolism, which means more calories are burned. Studies have shown that when eating food well seasoned with red hot pepper, metabolism temporarily increases by 23%.

Make time for exercise

How to improve metabolism? Sports should become part of your life. Evening walks in the fresh air are very healthy, but not as effective as we would like. Active physical exercises should be engaged in, it can be jumping, running, aerobics, dancing, swimming and so on. Strength exercises will not only speed up the metabolism, but also cope with body fat much more effectively. The advantage of intensive sports is that calories are burned not only during the physical exercises themselves, but also for a long time after training (at least 2 hours).

Physical activity should be varied

Exercise should not become a routine. Human body able to get used to everything, and if you have the same program every day, then fewer calories will be burned each time. Take time to dance today, go to the gym tomorrow, alternate swimming and aerobics.

In addition, you can speed up your metabolism with the help of a contrast shower, hot baths, rubdowns, saunas, baths, air and sunbaths.

Drugs to improve metabolism

Today, pharmaceutical companies offer a wide range of drugs that speed up the metabolism. Therefore, it is quite difficult to choose a drug that will be effective and at the same time will not harm health.

To date, the most common drugs that improve metabolism are dietary supplements "Turboslim" and "Lida". Let's take a closer look at each of them.

The drug "Lida" is produced in China and contains plant extracts that have a positive effect:

• coleus, which breaks down fat cells;
• guarana fruits, which saturate the body with caffeine;
• cola fruits, toning the body;
• fruits of garcinia cambogia, which reduce appetite;
• coconut poria, which has a sedative and diuretic effect.

In addition, the drug contains substances that contribute to the feeling of satiety: fiber, Jerusalem artichoke, pumpkin powder, sweet potato.

The use of this drug is contraindicated in persons under 16 years of age, as well as during pregnancy, lactation, abnormalities in the work of the cardiovascular system.

The drug may have side effect, which is manifested by dry mouth, insomnia, nausea.

The drug "Turboslim" is a biologically active additive, under the influence of which metabolism can noticeably accelerate. There are several types of such a remedy, the most effective of which is the drug "Turboslim Alpha-lipoic acid and L-carnitine".

The drug contains certain components, due to the action of which weight loss occurs:

• thioctic, or alpha-lipoic acid, which increases the work of enzymes that break down fats, carbohydrates, proteins, and also reduces the concentration of cholesterol and sugar in the blood;
• L-carnitine, which controls the delivery of fatty acids to the mitochondria, where fats are broken down and energy is generated;
• B vitamins that enhance the action of lipoic acid and L-carnitine.

Contraindications to the use of this remedy are: individual intolerance to the components of the drug, pregnancy, lactation, diseases of the cardiovascular system, atherosclerosis.

The drug has side effects, as a result of its use, allergies, tachycardia, insomnia, intestinal upset or irritability may develop.

These medicines, like any other, should be taken only after consultation with a specialist and strictly according to the instructions.

There are very few people who are completely satisfied with their figure. This is especially true for women. Someone wants to gain weight, and many are trying to lose weight. Fat men are mortally jealous of those happy owners slender figures who can easily eat fried potatoes in lard at 2 am and not get better at the same time.

On what does such luxury depend? Only from the human metabolism, or rather, its speed. It is the metabolism that can help in weight loss or spoil everything, despite all efforts.

Metabolism or metabolism - a set of biochemical reactions that occur in a person for his life - from the moment of ingestion of food to the removal of end products of metabolism to the outside.

Only thanks to metabolism, the body can exist, grow, develop, interact with the external environment and maintain its homeostasis.

Everything that enters the body is converted into energy. It is consumed even at rest, because it is necessary to maintain body temperature, pump blood through the organs, breathe, etc. In other words, metabolism is a continuous process. If the balance is disturbed, i.e. more food comes in than is consumed, obesity develops.

Metabolism includes 2 stages: catabolism and anabolism.

Catabolism- breaking down all complex substances into simple ones for their assimilation.

Anabolism– synthesis of new structures and tissues. Everyone's metabolism is different, but it can be slowed down or accelerated. It depends on heredity, age, physical activity and emotional background. To some extent, from body weight, the presence of chronic pathologies. The metabolic rate also determines its quality.

How to Calculate Metabolic Rate

The level of metabolism cannot be judged by the fact that a person eats little with you. Maybe at home he eats himself to satiety. metabolic rate, i.e. the amount of energy consumed per day, calculated according to the formula in kcal: for women -

(655 + (9.6 * weight) + (1.8 * height) - (4.7 * age)) * 1.2.

The indicators obtained are the women's basal metabolic rate (BMR) or basal metabolic rate (BMR). It means the number of calories consumed per day without taking into account physical activity. It is advisable to find out for yourself in order to know the number of calories you need per day to prevent weight gain. Slows down the metabolism of improper intake of nutrients in any direction - over- or lack. This is the nature of the human body.

How to lose weight by improving metabolism

To do this, you not only need to reduce your calorie intake, but also include a strategy to speed up your lazy metabolism. There are a lot of such methods and they are not so complicated. How to increase the metabolism of substances in a woman's body?

Here are 8 of the easiest ways available:

1. Increase your physical activity Any movement burns calories. To do this, it is not necessary to strain in the gym and pull iron. Even such simple work and movements like walking, housework, standing in the run will help to shed weight. There is a direct proportion between exchange and physical education. This phenomenon is known as daily activity thermogenesis (NEAT). In fat people, it accounts for most of the energy consumption per day. If you have to sit a lot in the course of your work, you can increase NEAT by the following methods: get up and walk regularly, work around the house more often, walk more stairs, swing your leg when sitting, tap your fingers, work at a high desk to stand. The use of a standing desk will increase the rate of burning calories by 16% - that's 174 kcal. Typing on a computer will increase speed by 8% than if you just lie down. Even sitting, calorie consumption increases by 4%; fidgeting in a chair - by 54%.
2. Train according to the Kabbalah system- high intensity interval cardio training (HIIT). Metabolism is accelerated even when the workout is already completed. Cardio training allows you to burn fat even a few hours after the end of the workout - there is a rapid process of losing weight. Sign up for swimming - water burns calories very well.
3. Power training- help muscle growth. Strength training is a metabolic booster: even 11 minutes a day three times a week will give a 7.5% increase in metabolic rate at rest in six months. That's 125 extra calories per day. This is especially valuable for the elderly.
4. eat protein The thermal effect of food (TEF) is much stronger with protein intake. Protein increases the metabolic rate by 20-30%, and carbohydrates and fats by 3-6%. This will not only help you lose weight, but also prevent you from gaining new weight. TEF is especially high in the morning. Most of the food is therefore best consumed in the morning.
5. Don't starve yourself This leads to weight gain. Calorie restriction slows down metabolism - this is a metabolic adaptation. The body enters a stressful state and begins to convulsively put off incoming food in reserve in case of famine and disaster. Metabolic adaptation reduces calorie expenditure by as much as 504 calories per day.
6. The volume of consumed clean cold water is at least 2 liters. Cold water is most effective before meals. In general, any cold drinks increase metabolism more. If your urine is dark, then you are in urgent need of hydration. If the urine is clear and colorless - this is the norm.
7. Drink caffeinated drinks– coffee (without sugar) and green tea. Black tea is desirable to exclude. They are also helpful. Metabolism will accelerate by 4-11%. In obese and elderly people, this effect is less pronounced. Coffee is healthier when cold.
8. Sufficient night sleep - at least 7.5 hours. Lack of sleep increases weight and reduces metabolism by 8%. Go to bed no later than 23:00.

How to speed up the body's metabolism more easily

The ratio of BJU should be correct, the percentage of proteins should not be less than 25-33% of the total diet. According to the classical formula, 1 g of protein should account for 3.5 g of carbohydrates and 0.8 g of fat. If this condition is violated, weight gain will follow. Even if you eat only salads, but pour plenty of oil on them, you will not lose weight.

• Iron- its deficiency slows down metabolism. Women need more ferrum than men. Daily rate for a woman - 18 mg. Iron for absorption is found in red meat and offal, leafy vegetables, hummus. Plant iron is not absorbed. For increased absorption of iron, the mandatory presence of folic acid is required - this must be borne in mind.
• Calcium important for metabolism - low-fat dairy products accelerate the metabolism well. This especially makes cottage cheese. By the way, there is more calcium in low-fat cottage cheese: 150 mg per 100 g, and 120 mg per 100 g.
• Calcium found in sesame, cheese, yogurt. Performed well in this regard. sesame milk. It is soaked overnight in water, and in the morning they are crushed with a blender.
• Potassium- participant in water-electrolyte metabolism. When dehydrated, metabolism is slowed down. Potassium is found in potatoes, eggplant and dried apricots.
• A large amount of minerals and vitamins contains wild greens, especially useful in spring: dandelions, wild garlic, quinoa.
• Of the minerals, iodine, chromium, and selenium are also of great importance.. Of the vitamins, group B and folic acid play an important role.
• Speed ​​up the metabolism of spices(chili pepper, curry, ginger, cayenne pepper, mustard) - they do not speed up (only 8%), but give a long feeling of satiety when consumed. You can add a pinch of red pepper to a glass of water and lemon juice, or you can drink special masala tea.
• Don't eat sugar- I mean simple carbohydrates, only complex carbohydrates with a high GI are allowed. They break down much more slowly and are not deposited in the fat depot. Instead of refined sugar, put tsp in tea. honey. It is better to replace confectionery with durum wheat pasta.
• Don't skip breakfast- you need to have breakfast an hour after waking up, without delay, to turn on your metabolism.
• Low temperature should prevail in the room, in this case, the metabolism is accelerated. It is advisable to exclude alcohol consumption, it reduces metabolism by 70%.

What foods speed up metabolism? Foods also speed up metabolism: oatmeal (levels blood insulin and improves metabolism), curry, cinnamon, garlic, beans and other legumes (peas, lentils), ginger, mustard, grapefruits, lemons, green apples, almonds, spinach, watermelon, turkey breast or chicken - the body spends 2 times more energy on their digestion than usual, plant foods in 80% of cases should not contain starch. To speed up the exchange, follow the rules of nutrition: eat before you get hungry; small portions 5-6 times a day.

Breathing exercises - bodyflex, oxysize, abdominal breathing - enrich all organs and tissues with oxygen, accelerating fat burning by 25-30%. Show more curiosity, fidgets are more mobile and burn more calories. More sun and fresh air.

If possible, reduce stress loads: stress catalyzes the release of fatty acids; passing through the vessels, they are deposited in reserve. Even if you are in a stressful situation, sit with your eyes closed, relax.

Having sex is a process that improves metabolism - during orgasm, oxygenation increases, blood flow increases and tissue nutrition improves. Cell renewal processes are stimulated.

Foods that slow down metabolism

First of all, these are animal fats: sour cream, cream, sausages, pork, cheeses and butter, as well as muffins, cocoa products, mayonnaise and sauces. Nuts are also rich in fats, vegetable oil should not be slurped with spoons in salads. Garbage products (chips, soda, white bread, fast foods, convenience foods) negatively affect metabolism.

What else can disrupt metabolism

• Low-calorie nutrition - the rate of chemical reactions in the body in overweight people is always higher than in thin people. But when they go on a low-calorie diet, the speed slows down dramatically and weight increases.
• A rare meal - in this case, not only stagnation of bile occurs, but also stagnation of metabolism. Calories are not wasted. This is especially true for girls, most of whom sin with this, but want to lose weight.
• Inactivity - the mechanism of weight gain is the same. Metabolic rate is proportional to muscle mass. So build muscle. By the way, the burning of fat is only in the muscles.
• Lack of minerals and vitamins - significantly reduces metabolic processes in the body, because many of them are catalysts for metabolism.
• The low consumption of water also negatively affects - water is necessary for the transformation of substances; without it, all processes will slow down.

More about products

Foods that speed up metabolism:

1. Broccoli is a product without practical disadvantages. It not only speeds up metabolism, it has anti-cancer properties, it completely removes inflammation in many organs.
2. Coconut oil is considered best oil than olive. It enhances fat burning, allowing you to improve metabolism. Its valuable quality is that it does not form carcinogens during heating.
3. Very valuable to use coconut milk- energizes for a long time.
4. Avocado - contains unsaturated healthy fatty acids, serves as a source of L-carnitine, metabolism noticeably speeds up.
5. Brazil nuts are a good source of selenium; helps burn fat. Useful for the thyroid gland, which controls the metabolism in the body.
6. Walnuts - rich in PUFAs, proteins.
7. Chia seeds are very nutritious despite their small size. Contains PUFA, normalizes glycemia.
8. Lentils - gives vegetable fiber and vegetable protein to the body. Useful for CCC, naturally suppresses appetite.
9. Lemons - saturate with vitamin C, do not allow gases to form and increase resistance.
10. Honey - restores metabolism.
11. Apple cider vinegar - adding a spoonful of vinegar to a glass of water before eating speeds up metabolism - metabolism for weight loss (opinion of Japanese scientists).
12. Cinnamon - lowers blood sugar. This leads to accelerated breakdown of fats.
13. Ginger - improves digestion and increases oxygen consumption by muscles. Metabolism increases by 20%.
14. Soy milk - prevents fats from being deposited and uses them for energy.

Physical exercise to increase metabolic rate

Exercise can also increase metabolism. Pumped up muscles burn fat 8 times faster. To pump them up, it is not necessary to sign up for expensive fitness centers. At home, you can perform the simplest, but no less effective exercises: exercises on the upper shoulder girdle with dumbbells, squats, push-ups, hula hoop.

You can’t immediately go to large loads, everything should be increased gradually. It is better to periodically diversify exercises so that the body does not get used to them. First, do it every other day, then bring the exercises to daily.

Do not engage in hungry - 1.5 hours before training, eat, without overeating.

Go to the bathhouse, sauna - their warmth helps. Do not deny yourself the intake of water in the steam room. No less effective for weight loss is a contrast shower and daily walks. It is advisable to walk away from the roads, in the park area.

How to improve metabolism at home additionally? To increase the overall tone, it is good to periodically take a massage. Metabolism works well until the age of 25, then after every decade it decreases by 10%. But studies have shown that with increased physical activity, this slowdown can be reduced to 0.3%.

You have probably heard how many people call the reason for their overweight slow metabolism. Is it true that metabolism is to blame? And if so, can you increase your metabolic rate?
To begin with, we note that the metabolic rate really directly affects body weight. But contrary to popular belief, a slow metabolism is rarely the cause of being overweight. Despite the fact that metabolism determines the main energy needs your body, the main factors that ultimately determine your weight are food and drink intake and your physical activity.
Metabolism is the conversion of food into energy.
Metabolism is the process by which your body converts what you eat and drink into energy. In this complex biochemical process, calories from food and drink combine with oxygen to release the energy your body needs to function properly.
Even when you are at rest, your body needs energy to maintain all of its "hidden" functions, such as breathing, blood circulation, hormone regulation, cell renewal and repair. At rest, the body burns about 70% of all calories consumed.
Factors that determine metabolic rate
Your body composition
Large people or people with large volume muscle mass burn more calories even at rest.
What's your gender
Men tend to have more muscle mass and less body fat than women of the same age, so they burn more calories.
Your age
With age, the amount of muscle mass decreases markedly, it is replaced by fat and the metabolism slows down significantly. On average, this slowdown begins at the age of 40 and then steadily decreases every year.
Digestion of food (thermogenesis)
Digesting, transporting, and storing the food you eat also uses a certain amount of calories. This number is between 100 and 800 calories per day. For the most part, your body's need for energy to process food remains relatively stable and is not easy to change.
Physical activity
Activities such as shopping, running with the dog, climbing stairs, and any other physical activity burn the rest of the calories you consume in a day. Today, physical activity is the most variable of the factors that determine how many calories you burn per day.
You gain weight when you eat more calories than you burn - or burn fewer calories than you eat.
Although you cannot control your age, gender and genetics, there are other ways to improve your metabolism. Here are 10 of them.
How to speed up metabolism:
1. Drink more water
It is water that is involved in all biochemical processes occurring in the body and plays a decisive and important role in the metabolic rate. Tea, coffee and carbonated drinks cannot replenish the water balance we need.
What is the reason?
Firstly, coffee, tea and many carbonated drinks contain caffeine, one of the main features of which is dehydration. After drinking a cup of coffee or green/black tea, more water will be excreted from your body than you have drunk, leading to subtle but permanent dehydration.
Secondly, most people consume all these drinks with sugar. In addition to the obvious harm from adding easily digestible fast carbohydrates (in the form of sugar) to your diet, which are undoubtedly the main culprits for the appearance of excess weight, sugar causes an increase in osmotic pressure in the cells of the body, resulting in an additional increase in the already considerable fluid loss.
What remains for the unfortunate organism, in conditions of constant dehydration? Correctly! Adapt and slow down the metabolism in order to retain more valuable fluid and reduce its loss.
The conclusion is obvious - drink more pure drinking water no sugar or other additives. It is not necessary to give up tea and coffee completely. Just wisely limit their consumption and introduce clean water into your diet. Remember two important rules:

• Do not drink a lot of water at one time. Drink water regularly, but in small portions. Ideally, about 100 ml at a time. To remember to do this regularly, place a bottle of clean water and a glass on your work table.
• Do not drink water during and immediately after meals. Get in the habit of drinking 1 glass of water 10 minutes before meals.

As practice shows, introducing clean water and reducing the consumption of sugary drinks will significantly improve your well-being over time.
2. Eat 5-6 times a day
Scientists have proven that when you take many hours of breaks between meals, your body believes that “hungry times” have come for it and, fearing that it will not be fed soon, it begins to save calories for a “rainy day”. As a result, your metabolism slows down. Conversely, when you increase your meal frequency, your blood sugar is kept fairly even, your metabolism is at a constant low start, and you burn more calories throughout the day.
Also, several studies have shown that people who regularly snack, in general, eat less per day.
So, in no case do not let yourself go hungry!
3. Pay attention to the amount of protein you eat
Your body digests protein much more slowly than fat or carbohydrates, so you feel full longer (especially when you eat a large amount of protein for breakfast). In addition, protein helps speed up your metabolism. Why? Everything is very simple. In a process called thermogenesis, your body uses about 10% of your calories to digest food, and protein is much slower to burn than carbs or fat, and your body uses a lot more energy in the process.
One recent study at Purdue University found another benefit of a high protein diet - a diet rich in protein helps us maintain lean body mass, and muscles are known to burn more calories even at rest.
Good sources of protein include lean meats, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, buckwheat, quinoa, and low-fat dairy products.
4. Don't forget breakfast!
It's not just what you eat that matters, but when. The most important meal of the day is breakfast. If you want to speed up your metabolism, remember that breakfast should never be skipped. It is he who gives a powerful starting charge to our metabolism.
Make sure your morning meal is rich in nutrients and especially protein. It can be oatmeal with berries and almonds, an omelet with spinach, low-fat cheese and a slice of whole grain bread, or cottage cheese with berries.
5. Include citrus fruits in your diet
Oranges, tangerines, lemons, grapefruits - all these juicy fruits should be an important part of your diet. And all because, in addition to vitamins and other useful substances they contain citric acid.
Citric acid plays a key role in the energy cycle, which was named after the scientist who discovered it and received the Nobel Prize for it - the Krebs cycle or the citric acid cycle. The Krebs cycle is a key step in the respiration of all cells that use oxygen, the crossroads of many metabolic pathways in the body.
If you have digestive problems, you should not eat citrus fruits on an empty stomach - this can exacerbate existing ailments.
6. Build Muscle
Your body is constantly burning calories, even when you are not doing anything. We have already said that the metabolic rate in people with higher muscle mass is noticeably higher. Each pound of muscle burns about 13 calories per day just to support itself, while each pound of fat burns only 5 calories per day. After a session of strength training, the muscles of the whole body are activated and begin to burn more calories, thereby speeding up the metabolic process.
7. Change the intensity of physical activity
The next time you head to the gym, pool, or jog around the house, pay attention to Special attention to the pace of the workload. Try to increase the pace of your activities for 30 to 60 seconds, then return to normal speed for 90 seconds. Repeat this sequence 5 times, 2 times a week. Using this strategy, you consume more oxygen, which increases the number of mitochondria and burns calories more efficiently throughout the day.
Aerobic exercise won't help you build big muscles, but it will definitely increase your metabolic rate for hours after your workout. High-intensity exercise provides a longer metabolic rate boost than low- or moderate-intensity exercise.
8. Include Omega-3 Foods in Your Diet
Found in abundance in fish, vegetable oils, and some nuts, omega-3 essential acids help regulate our body's levels of the hormone leptin, which plays a big role in the rate at which our body burns fat.
Including foods rich in omega-3 fatty acids in your diet will boost your metabolism and increase your body's fat-burning capacity. Get in the habit of taking fish oil every day. Well, if fish oil and its smell cause you an irresistible disgust, then include in your diet foods such as fatty fish (salmon, trout, tuna, sardines and mackerel), linseed and canola oil, walnuts.
As a result of a study on obesity conducted on rats, it was proved that rats taking fish oil before physical activity lost significantly more weight than those who did not.
Conclusion
It is not necessary to strictly follow all of the above rules. But if you want to speed up your metabolism and lose extra pounds, then you should take note of at least some of them.

Metabolism or, as it is also called, metabolism is an important aspect when losing weight / gaining muscle mass and fat. Metabolism is the process that determines how quickly our body can convert calories from food into energy. The speed of getting rid of excess fat also depends on the metabolic rate, which is why the urgent question " how to speed up metabolism"excites so many girls and guys. To understand how to improve metabolism, you need to know a few secrets that I will share with you today, my dear readers and readers.

Many factors affect metabolic rate, ranging from age and gender to the lifestyle you lead. Genetics also play a very large role: if you have been complete child, and your parents are also overweight, then most likely you will have a slow metabolism, BUT this is not a SENTENCE! Speed ​​up metabolism CAN! And now we will look at the main methods, despite heredity and bad genetics.

1. PROPER AND BALANCED NUTRITION

Now I will not open America to anyone if I say that in order to speed up the metabolism, you need to eat right. Yes, I won’t open it, but I’ll say it - I’ll say it! It is the right healthy food that is the guarantee that your body will receive all the micro- and macronutrients, vitamins and minerals it needs to build new cells, quickly dispose of decay products and cleanse the internal space of various toxins and toxins that affect on your metabolic rate.

1.1 Avoid processed and refined foods!

1.5 Eat more protein

To speed up metabolism, it is enough to remember that protein foods take longer to digest than carbohydrate foods, and therefore the body spends much more energy on the digestion process itself. It turns out that by eating protein, you can speed up your metabolism by a few percent.

You can consume protein from foods such as: meat (beef, chicken fillet, turkey fillet, rabbit), fish, dairy products (cottage cheese, kefir, natural yogurt), egg whites, tofu cheese, and legumes. The process of cooking protein dishes: stewing, boiling, baking, steaming and grilling WITHOUT ADDED OIL.

Do not consume protein from foods such as: sausages; hamburgers, hot dogs and other fast food; fried / smoked / dried meat and fish; as well as dairy products, which contain sugar, preservatives and milk fat substitutes (palm oil or margarine).

1.6. Drink enough raw drinking water

Water is a very important component in the processes of intracellular metabolism. As long as a sufficient amount of water circulates in the body, the fat burning process will be started, only the flow of water stops and the process of dehydration starts, then the metabolism slows down immediately, and the fat burning process stops completely.

The norm of water per day is on average 1.5-2.5 liters. This indicator is influenced by age and the level of daily activity. On the day of training, you need to drink 1 liter more water than on a normal day.

1.7. Drink green tea and coffee

This item comes after the item about water, since the main source of fluid in the body should be WATER and only then tea and coffee.

Green tea allows speed up metabolism due to natural antioxidants catechins. These substances make the body spend more energy, thereby burning subcutaneous fat. And scientists from the University of Chicago found that epigallocatechin gallate reduces the production of the hunger hormone, thereby reducing appetite. In general, green tea is an additional assistant in accelerating metabolism after water.

Coffee is also one of the ways you can improve your metabolism by 5-7%. And it's all about the same antioxidants, but only in coffee they have their own - chlorogenic acid. These acids slow down the production of glucose in the blood after a meal, which subsequently reduces and normalizes appetite.

But not all coffee is healthy! Only natural coffee (in beans or ground) can be consumed in order to speed up your metabolism. No instant coffee should be!

It is better to drink coffee before training for 15-20 minutes or between main meals (you can have a snack along with a sandwich of rye bread and avocado, for example).

But don't get carried away with coffee! More than 2, maximum 3, cups a day, I do not recommend drinking.

So let's sum it up. The first thing to help you speed up metabolism, this is:

2. REGULAR TRAINING

So, here we come to the second equally important aspect that will help you speed up metabolism, and as a result of this - to lose weight faster, because, for sure, the desire to speed up metabolism is connected precisely with this goal.

2.1 Strength training with additional weights

Training using moderate to heavy weights is very good for hormonal response in the body. Exercising in the gym or at home with additional weights, you trigger the production of anabolic and fat-burning hormones (testosterone, somatotropin, adrenaline, etc.), which actively act on your subcutaneous fat layer, reducing it in size with each workout more and more. It is due to hormonal changes during the training period and even after it that you have a unique opportunity speed up your metabolism up to 30%!!! This effect cannot be achieved just by drinking coffee or eating spicy food, such an acceleration of metabolism is possible only from regular exercises with additional weights (dumbbells, barbells, exercise equipment).

A few tips on how to do it right increase metabolic rate:

- be sure to include in each workout such as: leg presses, lunges, squats, deadlifts, pull-ups, dumbbell presses, push-ups, etc.

- Work in the 12-20 rep range.

- choose the right working weight. For how to do this, see this video.

- Follow the technique of performing exercises and do not chase large weights. It is better to do an exercise with less weight, but technically correct, than with a huge one, but with zero technique. This can lead to injury and complications in the future.

2.2 High Intensity Interval Training (HIIT)

HIIT is training with a change in speed and pace of exercise. In such training, it is not necessary to use additional weights, you can even work out with your own body weight, and get an even greater effect than from lifting a barbell of 30 kg.

Intensive training at the limit of its capabilities puts a lot of stress on the body, both during training and for a long time after it. It is HIIT training that can keep your metabolic rate high for another day after the end of the training itself! So training in this way is beneficial in terms of saving time, since you need to spend 1.5-2 times less time on high-intensity workouts than on regular ones. power training, and it is more beneficial in terms of speed and rate of fat burning.

And HIIT is a great solution, how to speed up metabolism, for those who do not have the opportunity to visit the gym and take a personal trainer. You can safely practice BY YOURSELF at home, for example, using my videos or other videos on the Internet, BUT, as in a regular workout, there are also rules here:

- be sure to do a warm-up and a hitch before and after training to avoid injury;

- monitor the technique of performing exercises;

- you need to start gradually, making lighter versions of the exercises, and only over time it becomes more difficult to move to the level.

- no need to headlong try to repeat after the coach if your preparation is not yet sufficient to perform the exercises at the same high pace. The main thing is the technique, and the pace will come with time.

Keeping these basic rules in mind, you can gradually master the principle of high-intensity interval training and improve your metabolism several dozen times.

So, the second thing to remember, as soon as there is a wild desire to speed up your metabolism, is:

3. LIFESTYLE

Another important aspect of how to speed up metabolism, is your way of life. The more active you are in life, the more you move and are in motion, the higher your metabolic rate, and this is an indisputable fact.

If you have a sedentary job, then this is not at all a reason to get upset and put a stigma on yourself: slow metabolism = never lose weight. You are the master (ka) of your life and your body in particular, and only you have the right to decide whether you will have a fast metabolism or a slow one.

To improve metabolism, you just need to follow the basic principles active image life.

3.1 Move more during the day

To move more, it is enough to walk a couple of stops to your work or at least to the next bus stop, and not take the one next to your house.

During the day, try to get up from your workplace as often as possible and walk around the office under the pretext of pouring a glass of water or breathing fresh air. This will help you burn more calories and use more energy than you would by sitting still. Yes, this is not much, but even this minimum is better than zero.

Also, give preference to walking up the stairs rather than riding the elevator. A couple of times a day, such a simple procedure will help you significantly increase calorie consumption and increase your metabolism accordingly.

And at the end of the working day, do a mini-workout: shake the press, sit down and do a couple of push-ups. Such a useful habit will not only improve your well-being and mood after a hard day's work, but also make your body speed up metabolism, giving a couple more extra calories, which can play a significant role in your weight loss.

3.2 Get enough sleep

If you do not get enough sleep (less than 7 hours a night), then this will inevitably lead to a slowdown in your metabolism. In addition to all this, if you go to bed after 12 o'clock at night, then you miss the stage of releasing growth hormone, which is responsible for burning fat during sleep.

It is for this reason that I advise going to bed early and not eating 3-4 hours before bedtime. This will help you activate the action of somatotropic hormone from one to three in the morning and thereby increase your metabolism even while you sleep!

3.3. Do not be nervous

If you have a stressful job or some problems in your personal life, then try to find an activity for yourself that could distract you from your problems and completely relax. This is necessary so that you are not constantly stressed day after day, because it is during nervous tension that the stress hormone cortisol is produced, which is not only a catabolic (destructive) hormone for your muscles, but also a hormone that has the ability to slow down all metabolic processes in your body.

And here's what happens:

A lot of people (especially the beautiful half of humanity) often “eat” their bad mood during stress. They are drawn to eat something high-calorie and harmful, and most often it is sweet, since sweet can improve mood. And the fact that under the influence of cortisol the body slows down the metabolism, leads to the fact that a person gains excess weight very quickly. And a few days of such “sweet stress” can cost a couple of extra pounds ... That is why, as soon as you feel that your mood is spoiling, and your hand is reaching for a delicious cake, then turn on your favorite music, dance, meditate, do yoga or whatever, anything, as long as your soul is calm, and you remain in a good mood and mood.

So, let's summarize all of the above, or rather what I wrote:

1. If your goal is to lose weight, then it makes sense to think how to improve your metabolism through proper and balanced nutrition. For this you need:

- switch to fractional nutrition;

- eliminate sugar and processed foods from your diet;

- eat more vegetables and fruits;

- drink enough water per day;

- Eat enough protein

- include in your drinking regimen natural coffee and green tea

- use hot spices in cooking.

1. The next tip to help you speed up metabolism, it's a sport. Strength or high-intensity workouts are great helpers in speeding up your metabolism, and as a result, a speedy transformation. Train regularly 3-4 times a week, and very soon you yourself will be telling your friends about how to improve metabolism through training. But remember that, as in any business, the main thing here is consistency and regularity!
2. Well, the last piece of advice how to improve metabolism and lose weight is, of course, to avoid any negative emotions and prolonged depression. Hormone cortisol, which is produced for any stress, greatly slows down metabolism and leads to rapid weight gain. So always be in good mood and your dream will come true much faster! =)

Sincerely yours, Yaneliya Skripnik!