Metabolism, or metabolism in the everyday sense, is the rate at which the body processes the nutrients contained in food and converts them into energy. People with a fast metabolism usually have fewer problems with being overweight. | If you have such problems, and you are sure that they are caused by a slow metabolism, try to speed it up. This can be done using simple and quite humane techniques.
The illusion of rest
When assessing the metabolic rate, they usually mean the metabolism at rest – when the body spends calories solely for ensuring its basic functions. Breathing, maintaining body temperature, the work of internal organs, cell renewal – these processes account for 70% of our daily energy expenditure.
That is, we spend most of our energy without lifting a finger. The claim that all overweight people have a slow metabolism is not always true: in fact, the more muscle mass and heavier bones, the more energy they require.
The difference in metabolic rate between two people of the same sex and age can be 25%. The fastest metabolism among teenagers, then its intensity begins to decrease, by about 3% per year.
How to speed up your metabolism?
Have a hearty breakfast
Research shows that starting your day with a wholesome, healthy breakfast boosts your metabolism by about 10%. Avoiding breakfast has the exact opposite effect: Your metabolism will slumber until you eat.
Use hot spices
It is believed that products such as mustard and chili peppers are capable of maintaining metabolic processes at a level almost one and a half times higher than usual for three hours. This is due to the fact that hot spices contain a substance that causes the release of adrenaline and accelerates the heart rate.
Be a man
In men, metabolism is on average 20-30% higher than in women. At a young age, the body burns calories faster. In women, the metabolism is fastest at 15-18 years old, in men a little late – between 18 and 21 years. During pregnancy, metabolism accelerates. This is due to the fact that the body has to adapt to the increasing weight and at the same time satisfy the energy needs of the unborn child.
Drink green tea
This wonderful drink not only helps fight fatigue, regulates cholesterol and sugar levels, but also speeds up metabolism by 4%. Scientists believe this is due to the high concentration of catechins, which are more abundant in green tea than in black tea. These antioxidants enhance the processes of fat oxidation and thermogenesis (the body’s production of heat to maintain a normal body temperature and the functioning of its systems). In simple terms, they help burn fat.
Eat seaweed
In our country, they are found only in the form of food additives. But the Japanese, Chinese, Greenlandic Eskimos from century to century feed on algae, which are rich in iodine, which stimulates the thyroid gland. And she, in turn, controls the metabolism. People who take algae, even as a supplement, tend to lose weight more easily and quickly. Our native apple cider vinegar can serve as an alternative to this exotic product – it is also considered a metabolic stimulant precisely because of its similar effect on the thyroid gland.
Eat ginger
Since ancient times, tonic properties have been attributed to ginger. In our time, this has received scientific confirmation. A study conducted by scientists from one of the British universities showed that regular consumption of ginger in food makes the body more active in spending energy.
Visit a sauna or steam room
Metabolism accelerates when you expose yourself to high temperatures, because the body needs to expend energy to stay cool. During cooling, energy is needed to generate additional heat. But, unfortunately, not many people are attracted to taking ice baths and swimming in an ice-hole, for this you need to have a strong character and good health.
Gain momentum
Exercise is the fastest and most effective way to boost your metabolism. This is in part because the more muscle mass you have, the higher your metabolism. The body spends almost five times more energy on muscles than on adipose tissue. Train your muscles and your metabolism will do the rest for you.
So, exercising on stationary bikes or doing strength exercises, you become slimmer, and your metabolism is activated. Lifting weights helps build muscle mass, which also speeds up metabolism by an average of 15%. Strength training twice a week can speed up metabolic processes by about 9,5%.
The right fuel
It would seem that a low-calorie diet is a direct path to harmony. In fact, this is not at all the case. The lack of calories primarily affects the muscles, which require a certain amount of energy just to maintain their structure. Muscle mass decreases, and inevitably, even at rest, you burn fewer calories. It turns out to be a vicious circle, and the metabolism slows down as a result.
Ephedrine can be enhanced by combining it with caffeine, which accelerates the breakdown of fat in cells. But then there will be more side effects. So it’s best not to experiment with your health. Moreover, the ideal way to stimulate metabolism exists – it is a diet and moderate but regular exercise. We have already spoken about sports. Whole grains, fresh fruits (especially grapefruits and lemons), vegetables, and lean meats should be the basis of your diet. This mode speeds up metabolic processes in the body by about a third. The end result will, of course, depend on age, muscle mass and overall body weight.