How to lose weight more easily? Increase the rate of its metabolism to better expend the energy stored in the body. Here are 31 effective tips to try today!
Discover the best tips to increase the pace of your metabolism!
We all have a basic metabolism of our own. This is the amount of energy the body needs at rest. The good news for those who want to lose weight is that we all have the ability to change our basic metabolism.
Age and genetics are always to blame when it comes to slowing down your metabolic rate, but the truth is that you have to do more than count calories. Check out the next few pages to find out the most effective ways to increase the rate of your metabolism and make it easier to lose weight.
1. To speed up your metabolism, eat breakfast as soon as you wake up
At night, you don't eat. You need to restart your metabolism to get this natural calorie burner back on track when you get up. To do this, eat your lunch less than an hour after you wake up or, better yet, less than 15 minutes later.
2. Optimize your metabolism by consuming dairy products
A 2010 scientific study indicates that drinking skim milk after physical training could help people burn more fat, in addition to increasing muscle mass and increasing bone density. Dairy products are an excellent source of calcium and are more effective at releasing fat than other sources of calcium. Researchers believe this is because the other ingredients in dairy products react with calcium to promote weight loss.
A University of Tennessee study also found that eating three servings a day of dairy products significantly reduced fat in obese people. If, in addition, people decreased the amount of calories they ingested while consuming their three daily servings of dairy products, weight loss was even faster.
3. Get enough sleep to speed up your metabolism
Our biological clock and hormone levels of the body depend largely on a good night's sleep. Focusing on nights of 7 to 8 hours allows your body to repair, regenerate and rebuild the cells that work to boost metabolism. If you sleep less than 6 hours a night, you put stress on your body. It thus maintains a constant state of "failure" which results in an unfavorable response on your metabolism.
Lack of sleep increases insulin resistance, resulting in higher blood sugar levels. It can also disrupt the levels of hormones that condition your metabolism. Cortisol levels are increasing, as is fat storage, while growth hormones that produce lean muscle tissue are decreasing. For your body to do its job well, it needs seven to nine hours of sleep per night.
4. To boost your metabolism, swap carbohydrates for protein at lunch
Protein takes time to be assimilated by the body, allowing morning eggs to support you longer than a bowl of high-carbohydrate cereal. Taking an omelet, Greek yogurt or whole oatmeal is a good way to give a little extra energy to your metabolism.
The body spends calories to digest, absorb, transport, and store food consumed and needs more energy to process proteins than carbohydrates.
5. To avoid slowing down your metabolism, never skip meals
If you wait too long before stocking up on food, your body panics and turns to fat to feed on stored energy. Think about it for a second: if your last meal of the day was at 7 p.m. and you ate the next meal only at noon the next day, your body will have spent 17 hours without any fuel.
Skipping meals slows down metabolism, makes your sugar levels out of control, and pushes you to overeat later in the day, while your metabolism is slower. Worse still, being too hungry can cause you to overeat and make poor food choices.
6. Avoid overly strict diets and diets
Dramatically reduce calories to quickly lose weight and you'll see how your body will fight you tightly. Your metabolism believes you are starving and will reduce calorie recycling to make sure you can survive. "Your body will adjust to fewer calories and eventually reduce the number it uses,".
According to experts, not eating enough can slow down your metabolism by up to 30%. Instead of starving yourself, eat healthy foods you love and exercise regularly to lose weight. And anyway, it's a much less painful strategy!
7. Tame bodybuilding to increase your energy expenditure
Accelerate your metabolism by gaining muscle mass. Muscle tissue determines your basal metabolic rate at rest. This is the number of calories our body needs to activate the heart, lungs, and other vital functions of a healthy body.
If you don't like strength training, try to train with a friend, sign up for group classes, or try a sport you like that helps build muscle mass, such as swimming.
Lower dumbbells slowly to boost your metabolism
If you're doing bodybuilding, don't forget to lower weights more slowly to boost your metabolism. Eccentric or downward movements are more demanding for muscles than lifting weights. The body will have to burn more calories to compensate for the stress, hence a metabolic recharge.
To speed up your metabolism, get up every 30 minutes
By sitting too long, you reduce your metabolism. You spend more than half of your conscious hours sitting, whether in the office, in the car, or in front of the TV. This sedentary dynamic leads to high risks of coronary heart disease, diabetes, and other major health problems, according to the analysis of 47 studies published in Annal of Internal Medicine.
Our metabolism is less functional in a sitting position, according to the researchers. However, more spontaneous exercises such as walking to a co-worker's office instead of calling them lead to muscle activity that triggers the breakdown of sugars and fats in the body. Just standing up eliminates more calories than sitting. So get used to at least getting up from your chair every half hour.
Swap dramas for comedies
Swap medieval dramas for old episodes of Sex and the City or The Heart for its reasons. Search for funny videos on YouTube or re-read some of your favorite memes. What for? Researchers suggest that laughing can help us burn a little more calories every day. "But don't think you'll be able to get rid of the calories you've ingested at McDonald's,". One thing's for sure, you don't lose anything to add a touch of humor to your daily life
Whether you're in the shower, in front of the sink, or while cleaning, stretch your legs to strengthen them. Make circles with your ankles. Alternately raise your legs behind you to strengthen your glutes. Put yourself on tiptoe to work your calves. Crouch down to strain your hamstrings. Alternately raise your knees as high as possible. Lift small dumbbells before or after the meal. It only takes five minutes a day of this kind of exercise to activate your body and tone your muscles.
Take active breaks throughout the day
Do you have a messy idea? In the office, after completing a substantial task, walk through the corridors. These short active breaks refresh the mind and then return to work with renewed vigor. In fact, the results of studies indicate that one cannot remain fully focused on the same task for more than 30 minutes. Your short walks will allow you to burn calories and increase your productivity. Better yet, they replace thoughtless snacking and increase your energy expenditure.
Move right after dinner
Dancing after eating is a wonderful ritual, especially if you manage to convince someone to join you. In 20 minutes of rhythmic dance, you'll burn 160 calories. If you don't like the dance, go for a walk every night after dinner. In fact, do any activity for 30 minutes rather than sit down: shovel snow, play with the kids, play with friends at Just Dance, clean up, lark!
To burn more calories, optimize your thyroid function
If you find it more difficult to control your weight, ask your doctor to check your thyroid gland, an important metabolism gland. Thyroid gland problems affect many more women than men. However, once diagnosed, they usually treat themselves well under medical supervision.
Here are some symptoms of an imbalance of the thyroid gland, and more specific symptoms of hypothyroidism:
Fatigue, lethargy or slowing of movements; depression memory problems.
Weight gain; constipation; feeling excessively cold.
Drying of the skin and hair; goiter; bloated eyes; abundant rules.
Work your large muscle groups to burn more calories at rest
The leaner and more developed your muscles, the more calories you will burn in a day. Take advantage of this principle by strengthening large muscle groups such as the thighs and buttocks: kick, take the stairs to work, or walk up the ribs.
Eat more protein during all your meals
The research found that people who consume more protein have a higher resting metabolic rate. Women often don't eat enough protein: eat lean protein at every meal, such as fish, chicken, or eggs, and treat yourself to a high-protein snack, such as a good handful of almonds.
Studies found that protein-rich diets maintain a thinner body mass that promotes rapid metabolism. The best solution is to include a serving of protein in each meal.
To boost your metabolism, try eating spicy
The capsaicin contained in chili peppers stimulates the nervous system and improves metabolism after meals. Chili peppers added to dishes reduce appetite, help you slow down, and eat less. Chili's ability to boost metabolism works best if you use it regularly; So find different ways to spice up your life!
Make peace with the right fats so as not to harm your metabolism
Some studies also show that it would be beneficial to consume polyunsaturated fatty acids, such as those found in fish and some nuts. Eating a higher ratio of polyunsaturated fats to saturated fats leads to a healthier metabolism and more calories burned. Make sure you know where to find the right fats and how to avoid the worst fats.
A 2010 study found that a higher-fat breakfast helps the body burn more carbohydrates and fats during the rest of the day. A substantial breakfast can increase the rate of metabolism especially if you consume protein and fat sources such as eggs or Greek yogurt.
Also, try the resistance exercises
As we age, we lose our muscle strength and accumulate fat tissue. To counter this sad reality, add strength-building exercises to your aerobic training. Studies published in the European Journal of Clinical Nutrition found that adults who exercised resistance three times a week significantly increased their resting metabolic rate by 5% after 9 months.
You can stimulate muscle growth by increasing resistance during your workout, which increases metabolism and burns fat, even when you are at rest. Muscles, being composed of denser tissues, consume more energy than fats.
Another option: interval training
During your workouts, increasing your heart rate by 75% stimulates your metabolism during and after exercise. Incorporating interval training in to your routine will certainly help speed up a slow metabolism. Interval training involves short periods of rigorous cardiovascular exercise associated with periods of low-intensity exercise.
Like what:
Warm-up for 3 to 5 minutes at a low intensity.
Do 30 seconds to 1 minute of high-intensity exercise immediately followed by 30 seconds to 1 minute of low-intensity exercise; repeat 5 to 8 times.
Calm down for 3 to 5 minutes with low-intensity exercises.
To boost your metabolism, make sure you drink enough water
Every system in our body depends on water to function efficiently. Drinking water contributes to the ideal functioning of cells, organs, and the musculoskeletal system. Not drinking enough water causes dehydration, fatigue and slows down metabolism.
As all cellular processes in your body depend on water, insufficient hydration can slow down your metabolism. Especially since when your body becomes dehydrated, you have less energy to walk, bike, or any activity that burns calories. Drink more to feel these effects on your body.
Listen to your body and try to surpass yourself
Keep in mind the connection between your body and mind as you train. Focus on muscle work, sensations in your body, and sweat caused by body heat in motion. Play or listen to the television while you practice on the elliptical, for example, disconnects you from your set goals and prevents you from reaching your full potential.
Take the test: do you have a good basic metabolism?
Exercising and eating better helps maintain the balance of your metabolism. Take the test to see if it is properly set.
All substances brought by food are distributed to all cells in the body to enable them to function effectively. However, initially minor dysfunctions can gradually become real diseases. This test lets you know where you stand.
Answer "yes" or "no" to the following questions on a piece of paper.
1. Do you feel full of energy and efficiency?
2. Do you generally look good?
3. Do you offer yourself at least once a year a few days of detoxification?
4. Do you have a family history of diabetes or arthritis?
5. Do you spend yourself physically every day?
6. Do you drink at least 2 liters a day (excluding alcoholic beverages and coffee)?
7. Are you as fit in the afternoon as you are in the morning?
8. Are there any foods that make you itchy?
9. Do you eat a few deli meats (no more than once a week)?
10. Is your body mass index between 19 and 25?
11. Do you have your blood cholesterol and blood sugar checked every year?
12. Do you have any activities (sport, sauna) that make you sweat healthily?
13. Do your small wounds heal quickly?
14. Do you eat salad, vegetables, and fruit every day?
15. Is your blood pressure between 120/60 and 140/80?
16. Do you have an equal character, without mood swings?
17. Can you fast for several hours without having a headache, sweating, or feeling unwell?
18. Do you practice one or more endurance sports (running, swimming, cycling)?
19. Are you still away from menopause or in your fifties?
20. Does your diet contain a lot of dairy products?
Result: The balance of your metabolism
Did you answer YES to 13 or more questions? Your metabolism works effectively. You take care of the quality of your diet, but you don't worry too much about it, because you don't have any particular health problems. This does not prevent you from helping your body through periods of lighter feeding, or even by giving it one or two days of detoxification, in order to prevent metabolic disorders.
You answered YES to less than 13 questions? You should strive for a more balanced diet.
If you have answered YES less than 8 times, it becomes urgent to act. You may be predisposed to a genetic metabolic disorder and are already suffering from diabetes or osteoporosis because of your weight, arthritis, or gout. In this case, you should lose weight.
We all have a basic metabolism of our own. This is the amount of energy the body needs at rest. The good news for those who want to lose weight is that we all have the ability to change our basic metabolism.
Age and genetics are always to blame when it comes to slowing down your metabolic rate, but the truth is that you have to do more than count calories. Check out the next few pages to find out the most effective ways to increase the rate of your metabolism and make it easier to lose weight.
1. To speed up your metabolism, eat breakfast as soon as you wake up
At night, you don't eat. You need to restart your metabolism to get this natural calorie burner back on track when you get up. To do this, eat your lunch less than an hour after you wake up or, better yet, less than 15 minutes later.
2. Optimize your metabolism by consuming dairy products
A 2010 scientific study indicates that drinking skim milk after physical training could help people burn more fat, in addition to increasing muscle mass and increasing bone density. Dairy products are an excellent source of calcium and are more effective at releasing fat than other sources of calcium. Researchers believe this is because the other ingredients in dairy products react with calcium to promote weight loss.
A University of Tennessee study also found that eating three servings a day of dairy products significantly reduced fat in obese people. If, in addition, people decreased the amount of calories they ingested while consuming their three daily servings of dairy products, weight loss was even faster.
3. Get enough sleep to speed up your metabolism
Our biological clock and hormone levels of the body depend largely on a good night's sleep. Focusing on nights of 7 to 8 hours allows your body to repair, regenerate and rebuild the cells that work to boost metabolism. If you sleep less than 6 hours a night, you put stress on your body. It thus maintains a constant state of "failure" which results in an unfavorable response on your metabolism.
Lack of sleep increases insulin resistance, resulting in higher blood sugar levels. It can also disrupt the levels of hormones that condition your metabolism. Cortisol levels are increasing, as is fat storage, while growth hormones that produce lean muscle tissue are decreasing. For your body to do its job well, it needs seven to nine hours of sleep per night.
4. To boost your metabolism, swap carbohydrates for protein at lunch
Protein takes time to be assimilated by the body, allowing morning eggs to support you longer than a bowl of high-carbohydrate cereal. Taking an omelet, Greek yogurt or whole oatmeal is a good way to give a little extra energy to your metabolism.
The body spends calories to digest, absorb, transport, and store food consumed and needs more energy to process proteins than carbohydrates.
5. To avoid slowing down your metabolism, never skip meals
If you wait too long before stocking up on food, your body panics and turns to fat to feed on stored energy. Think about it for a second: if your last meal of the day was at 7 p.m. and you ate the next meal only at noon the next day, your body will have spent 17 hours without any fuel.
Skipping meals slows down metabolism, makes your sugar levels out of control, and pushes you to overeat later in the day, while your metabolism is slower. Worse still, being too hungry can cause you to overeat and make poor food choices.
6. Avoid overly strict diets and diets
Dramatically reduce calories to quickly lose weight and you'll see how your body will fight you tightly. Your metabolism believes you are starving and will reduce calorie recycling to make sure you can survive. "Your body will adjust to fewer calories and eventually reduce the number it uses,".
According to experts, not eating enough can slow down your metabolism by up to 30%. Instead of starving yourself, eat healthy foods you love and exercise regularly to lose weight. And anyway, it's a much less painful strategy!
7. Tame bodybuilding to increase your energy expenditure
Accelerate your metabolism by gaining muscle mass. Muscle tissue determines your basal metabolic rate at rest. This is the number of calories our body needs to activate the heart, lungs, and other vital functions of a healthy body.
If you don't like strength training, try to train with a friend, sign up for group classes, or try a sport you like that helps build muscle mass, such as swimming.
Lower dumbbells slowly to boost your metabolism
If you're doing bodybuilding, don't forget to lower weights more slowly to boost your metabolism. Eccentric or downward movements are more demanding for muscles than lifting weights. The body will have to burn more calories to compensate for the stress, hence a metabolic recharge.
To speed up your metabolism, get up every 30 minutes
By sitting too long, you reduce your metabolism. You spend more than half of your conscious hours sitting, whether in the office, in the car, or in front of the TV. This sedentary dynamic leads to high risks of coronary heart disease, diabetes, and other major health problems, according to the analysis of 47 studies published in Annal of Internal Medicine.
Our metabolism is less functional in a sitting position, according to the researchers. However, more spontaneous exercises such as walking to a co-worker's office instead of calling them lead to muscle activity that triggers the breakdown of sugars and fats in the body. Just standing up eliminates more calories than sitting. So get used to at least getting up from your chair every half hour.
Swap dramas for comedies
Swap medieval dramas for old episodes of Sex and the City or The Heart for its reasons. Search for funny videos on YouTube or re-read some of your favorite memes. What for? Researchers suggest that laughing can help us burn a little more calories every day. "But don't think you'll be able to get rid of the calories you've ingested at McDonald's,". One thing's for sure, you don't lose anything to add a touch of humor to your daily life
At the office, swap your chair for a training ball to speed up your metabolism
If your work environment allows you, try working on a training ball. This initiative will cause you to be more active while you work at the computer by forcing you to use the leg muscles to keep your balance.
In the office, work standing up
If you have a laptop and a high-end tablet, place your computer where you can work standing, even 10 minutes at a time. Your lower back will thank you and you'll burn calories by barely moving.
In the office, get moving
Stretch, shake your feet, move your legs, piano your fingers, raise your heels and draw circles with your toes while you're at your desk - it's all about it. To have a wiggle is to lose a little more calories: studies show that.
To speed up your metabolism, drink coffee
Drinking coffee (not decaffeinated) can lead to a temporary but appreciable increase in metabolic activity. Caffeine is absorbed very quickly in the blood, resulting in an increase in heart rate and metabolic activity.
So if a small cup of coffee tempts you in the morning and even in the afternoon, don't hesitate. However, the sweet syrups and creams you add to it will eliminate its health benefits.
To burn more calories, avoid alcohol abuse
Because the body can't store alcohol, the liver focuses on metabolizing the cocktail you're sipping rather than taking care of the fat in your food. Consuming too much alcohol can interfere with lipid metabolism. Drinking alcohol can reduce your body's ability to burn fat, a study shows. Finally, it should be noted that the calories in alcohol only add up to your daily calorie count.
To boost your metabolism, relax and learn to say no
Stress has a significant number of negative effects, including slowing down food assimilation. The research found that women who reported one or two sources of stress in the previous 24 hours had burned 104 fewer calories within 7 hours of a fatty meal than those who had experienced no stress. Such a difference could result in a surplus of 5 kilos in a year.
And the height of this slowed metabolism? Stress also increases the production of hormones that stimulate appetite centers. You eat your emotions to comfort yourself. What kind of food is eaten under the circumstances? Rarely a green salad... We're more like cakes and sweet treats. Try to identify stressful situations in your life and try to find solutions for your well-being. Also try yoga, meditation, or sports to relax.
Drink tea to increase the number of calories burned at rest
Not only do the different varieties of tea not provide any calories (as long as you take them without milk and sugar!), but the theine they contain speeds up metabolism. In addition, a study conducted at the University of Geneva found that green tea contains catechins, substances belonging to the polyphenol family that could also accelerate metabolism.
Cook at home instead of going to a restaurant
In addition to eating better, you will benefit from the actions required to prepare a meal. Cooking allows you to burn calories. You'll also burn more by going to the market to buy and transport food at home, cleaning the table, and doing the dishes. In addition, you can better choose the foods you ingest, control your portions and focus on healthy choices.
If your work environment allows you, try working on a training ball. This initiative will cause you to be more active while you work at the computer by forcing you to use the leg muscles to keep your balance.
In the office, work standing up
If you have a laptop and a high-end tablet, place your computer where you can work standing, even 10 minutes at a time. Your lower back will thank you and you'll burn calories by barely moving.
In the office, get moving
Stretch, shake your feet, move your legs, piano your fingers, raise your heels and draw circles with your toes while you're at your desk - it's all about it. To have a wiggle is to lose a little more calories: studies show that.
To speed up your metabolism, drink coffee
Drinking coffee (not decaffeinated) can lead to a temporary but appreciable increase in metabolic activity. Caffeine is absorbed very quickly in the blood, resulting in an increase in heart rate and metabolic activity.
So if a small cup of coffee tempts you in the morning and even in the afternoon, don't hesitate. However, the sweet syrups and creams you add to it will eliminate its health benefits.
To burn more calories, avoid alcohol abuse
Because the body can't store alcohol, the liver focuses on metabolizing the cocktail you're sipping rather than taking care of the fat in your food. Consuming too much alcohol can interfere with lipid metabolism. Drinking alcohol can reduce your body's ability to burn fat, a study shows. Finally, it should be noted that the calories in alcohol only add up to your daily calorie count.
To boost your metabolism, relax and learn to say no
Stress has a significant number of negative effects, including slowing down food assimilation. The research found that women who reported one or two sources of stress in the previous 24 hours had burned 104 fewer calories within 7 hours of a fatty meal than those who had experienced no stress. Such a difference could result in a surplus of 5 kilos in a year.
And the height of this slowed metabolism? Stress also increases the production of hormones that stimulate appetite centers. You eat your emotions to comfort yourself. What kind of food is eaten under the circumstances? Rarely a green salad... We're more like cakes and sweet treats. Try to identify stressful situations in your life and try to find solutions for your well-being. Also try yoga, meditation, or sports to relax.
Drink tea to increase the number of calories burned at rest
Not only do the different varieties of tea not provide any calories (as long as you take them without milk and sugar!), but the theine they contain speeds up metabolism. In addition, a study conducted at the University of Geneva found that green tea contains catechins, substances belonging to the polyphenol family that could also accelerate metabolism.
Cook at home instead of going to a restaurant
In addition to eating better, you will benefit from the actions required to prepare a meal. Cooking allows you to burn calories. You'll also burn more by going to the market to buy and transport food at home, cleaning the table, and doing the dishes. In addition, you can better choose the foods you ingest, control your portions and focus on healthy choices.
Take snacks to better control hunger and optimize your metabolism
The body is genetically programmed to conserve energy, i.e. burn fewer calories when it has not received food for a relatively long time. Therefore, it is much healthier to eat frequently, but in small amounts, so that the metabolism runs at full throttle. Eat healthy snacks between meals, combining carbohydrates, fiber, and protein. Greek yogurt with fruits, for example.
Try incorporating simple exercises at home to increase calories burned
The body is genetically programmed to conserve energy, i.e. burn fewer calories when it has not received food for a relatively long time. Therefore, it is much healthier to eat frequently, but in small amounts, so that the metabolism runs at full throttle. Eat healthy snacks between meals, combining carbohydrates, fiber, and protein. Greek yogurt with fruits, for example.
Try incorporating simple exercises at home to increase calories burned
Whether you're in the shower, in front of the sink, or while cleaning, stretch your legs to strengthen them. Make circles with your ankles. Alternately raise your legs behind you to strengthen your glutes. Put yourself on tiptoe to work your calves. Crouch down to strain your hamstrings. Alternately raise your knees as high as possible. Lift small dumbbells before or after the meal. It only takes five minutes a day of this kind of exercise to activate your body and tone your muscles.
Take active breaks throughout the day
Do you have a messy idea? In the office, after completing a substantial task, walk through the corridors. These short active breaks refresh the mind and then return to work with renewed vigor. In fact, the results of studies indicate that one cannot remain fully focused on the same task for more than 30 minutes. Your short walks will allow you to burn calories and increase your productivity. Better yet, they replace thoughtless snacking and increase your energy expenditure.
Move right after dinner
Dancing after eating is a wonderful ritual, especially if you manage to convince someone to join you. In 20 minutes of rhythmic dance, you'll burn 160 calories. If you don't like the dance, go for a walk every night after dinner. In fact, do any activity for 30 minutes rather than sit down: shovel snow, play with the kids, play with friends at Just Dance, clean up, lark!
To burn more calories, optimize your thyroid function
If you find it more difficult to control your weight, ask your doctor to check your thyroid gland, an important metabolism gland. Thyroid gland problems affect many more women than men. However, once diagnosed, they usually treat themselves well under medical supervision.
Here are some symptoms of an imbalance of the thyroid gland, and more specific symptoms of hypothyroidism:
Fatigue, lethargy or slowing of movements; depression memory problems.
Weight gain; constipation; feeling excessively cold.
Drying of the skin and hair; goiter; bloated eyes; abundant rules.
Work your large muscle groups to burn more calories at rest
The leaner and more developed your muscles, the more calories you will burn in a day. Take advantage of this principle by strengthening large muscle groups such as the thighs and buttocks: kick, take the stairs to work, or walk up the ribs.
Eat more protein during all your meals
The research found that people who consume more protein have a higher resting metabolic rate. Women often don't eat enough protein: eat lean protein at every meal, such as fish, chicken, or eggs, and treat yourself to a high-protein snack, such as a good handful of almonds.
Studies found that protein-rich diets maintain a thinner body mass that promotes rapid metabolism. The best solution is to include a serving of protein in each meal.
To boost your metabolism, try eating spicy
The capsaicin contained in chili peppers stimulates the nervous system and improves metabolism after meals. Chili peppers added to dishes reduce appetite, help you slow down, and eat less. Chili's ability to boost metabolism works best if you use it regularly; So find different ways to spice up your life!
Make peace with the right fats so as not to harm your metabolism
Some studies also show that it would be beneficial to consume polyunsaturated fatty acids, such as those found in fish and some nuts. Eating a higher ratio of polyunsaturated fats to saturated fats leads to a healthier metabolism and more calories burned. Make sure you know where to find the right fats and how to avoid the worst fats.
A 2010 study found that a higher-fat breakfast helps the body burn more carbohydrates and fats during the rest of the day. A substantial breakfast can increase the rate of metabolism especially if you consume protein and fat sources such as eggs or Greek yogurt.
Also, try the resistance exercises
As we age, we lose our muscle strength and accumulate fat tissue. To counter this sad reality, add strength-building exercises to your aerobic training. Studies published in the European Journal of Clinical Nutrition found that adults who exercised resistance three times a week significantly increased their resting metabolic rate by 5% after 9 months.
You can stimulate muscle growth by increasing resistance during your workout, which increases metabolism and burns fat, even when you are at rest. Muscles, being composed of denser tissues, consume more energy than fats.
Another option: interval training
During your workouts, increasing your heart rate by 75% stimulates your metabolism during and after exercise. Incorporating interval training in to your routine will certainly help speed up a slow metabolism. Interval training involves short periods of rigorous cardiovascular exercise associated with periods of low-intensity exercise.
Like what:
Warm-up for 3 to 5 minutes at a low intensity.
Do 30 seconds to 1 minute of high-intensity exercise immediately followed by 30 seconds to 1 minute of low-intensity exercise; repeat 5 to 8 times.
Calm down for 3 to 5 minutes with low-intensity exercises.
To boost your metabolism, make sure you drink enough water
Every system in our body depends on water to function efficiently. Drinking water contributes to the ideal functioning of cells, organs, and the musculoskeletal system. Not drinking enough water causes dehydration, fatigue and slows down metabolism.
As all cellular processes in your body depend on water, insufficient hydration can slow down your metabolism. Especially since when your body becomes dehydrated, you have less energy to walk, bike, or any activity that burns calories. Drink more to feel these effects on your body.
Listen to your body and try to surpass yourself
Keep in mind the connection between your body and mind as you train. Focus on muscle work, sensations in your body, and sweat caused by body heat in motion. Play or listen to the television while you practice on the elliptical, for example, disconnects you from your set goals and prevents you from reaching your full potential.
Take the test: do you have a good basic metabolism?
Exercising and eating better helps maintain the balance of your metabolism. Take the test to see if it is properly set.
All substances brought by food are distributed to all cells in the body to enable them to function effectively. However, initially minor dysfunctions can gradually become real diseases. This test lets you know where you stand.
Answer "yes" or "no" to the following questions on a piece of paper.
1. Do you feel full of energy and efficiency?
2. Do you generally look good?
3. Do you offer yourself at least once a year a few days of detoxification?
4. Do you have a family history of diabetes or arthritis?
5. Do you spend yourself physically every day?
6. Do you drink at least 2 liters a day (excluding alcoholic beverages and coffee)?
7. Are you as fit in the afternoon as you are in the morning?
8. Are there any foods that make you itchy?
9. Do you eat a few deli meats (no more than once a week)?
10. Is your body mass index between 19 and 25?
11. Do you have your blood cholesterol and blood sugar checked every year?
12. Do you have any activities (sport, sauna) that make you sweat healthily?
13. Do your small wounds heal quickly?
14. Do you eat salad, vegetables, and fruit every day?
15. Is your blood pressure between 120/60 and 140/80?
16. Do you have an equal character, without mood swings?
17. Can you fast for several hours without having a headache, sweating, or feeling unwell?
18. Do you practice one or more endurance sports (running, swimming, cycling)?
19. Are you still away from menopause or in your fifties?
20. Does your diet contain a lot of dairy products?
Result: The balance of your metabolism
Did you answer YES to 13 or more questions? Your metabolism works effectively. You take care of the quality of your diet, but you don't worry too much about it, because you don't have any particular health problems. This does not prevent you from helping your body through periods of lighter feeding, or even by giving it one or two days of detoxification, in order to prevent metabolic disorders.
You answered YES to less than 13 questions? You should strive for a more balanced diet.
If you have answered YES less than 8 times, it becomes urgent to act. You may be predisposed to a genetic metabolic disorder and are already suffering from diabetes or osteoporosis because of your weight, arthritis, or gout. In this case, you should lose weight.
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