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Many people want to boost and speed up their metabolism with a desire to lose weight. A person’s metabolism is the rate at which their body burns calories for energy. There are many factors that they intervene that you cannot control, but there are other practices that you can do to improve your metabolism.
Among the things that you cannot intervene are gender, age or genetics. Men tend to burn more calories than women; metabolism also slows steadily after 40 years; and there are also those who inherit a fast metabolism. There are other factors that you can influence, such as body fat and muscle mass.
How to increase your metabolism
1. Avoid restrictive diets
Highly restrictive crash diets and poorly balanced can slow down your metabolism and cause health problems.
The UK National Health Service (NHS) notes that with some diets, the body is forced to break down muscles to use them for energy . The lower your muscle mass, the slower your metabolism.
2. Eat at regular hours
Eat regularly at constant hours , with intervals of approximately 4 hours can help maintain metabolic balance. Medical News Today shares that if a person eats a lot and then goes long periods without eating, the body can burn calories more slowly and store more fat cells.
3. Eat more protein
The body burns more calories by digesting protein than by eating fat or carbohydrates. Eating lean and protein-rich foods in a balanced diet can stimulate the metabolism at mealtime.
Chicken breast is one of the healthiest foods richest in protein. Other good protein options are turkey, fish, eggs, beans, tofu, nuts and low-fat dairy.
4. Eat enough calories
Follow a diet with very few calories can cause metabolism to slow down so the body can conserve energy.
A new study co-authored by researchers from the School of Public Health of Harvard argues that more than quantity, matters from which foods the calories you consume come from . Obesity would be caused by excessive consumption of foods with a high glycemic load : in particular, processed carbohydrates and rapid digestion
5. Strength training
The NHS notes that as We get older, we tend to gain fat and lose muscle. Which explains why the metabolism can slow down.
In addition to consuming protein, it is required to perform muscle strengthening exercises such as lifting weights and exercise sessions of High intensity. “ Muscle burns more calories than fat ,” notes the NHS.
6. Aerobic activity
Walking, cycling and swimming can increase your metabolism and burn calories. Try to get 150 minutes of aerobic activity per week.
7. Drink enough water
Metabolism can slow down when you are slightly dehydrated. T your body needs water to process calories.
8. Sleep enough
Restricted sleep and poor quality sleep can lead to metabolic disorders s, weight gain, and an increased risk of obesity. According to the Sleep Foundation, not getting enough sleep can reduce the amount of weight lost and encourage overeating. Try to sleep between 7 and 9 hours daily.
9. Controls stress
Stress can make the body make more cortisol than usual. Cortisol is a hormone that helps regulate appetite.
Regarding certain foods and beverages that have been noted can stimulate the metabolism, such as green tea, black coffee, spices and energy drinks. The NHS notes that the evidence behind these claims is weak or they are not effective long-term solutions. It also indicates that in many cases weight gain is not due to a slow metabolism, but rather to consuming more calories than being burned.
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