You have most likely read or heard things like, "I can not lose weight because my metabolism is low or "Athletes get in shape because they have fast metabolism" or even "Eat your cereal and increase your metabolism". How many of these statements are true and, most importantly, what you can do in practical terms to have to increase the metabolism naturally, without resorting to medicines or any other method not natural?
What is metabolism (or metabolic rate)?
First, what is metabolism? In simple terms, it is the rate at which we burn calories. It is affected by a number of factors, ranging from gender, age, weight, height and activity levels, to genetics, lean body mass and DNA (hereditary factors). The metabolic rate (that's the scientific name for metabolism) of each person is different and depends on these factors.
How is metabolism calculated?
In a simple way, metabolism is the sum of: calories we burn through any kind of physical activity + calories we burn to convert food into energy + calories necessary for our body to function perfectly (BMR). The resulting number (in calories) is your metabolism.
How to increase metabolism naturally?
These below are the 10 most effective ways to boost your metabolism naturally. Some of them refer to things you can do daily or things you should avoid.
1- Build more muscles - faster metabolism
This is the best way to know how to boost your metabolism. You know that muscle mass increases the metabolic rate at rest, but the important thing is to understand that muscle mass can make a difference in how to increase or decrease your metabolism. The more muscles you have, the more calories you will burn during exercise and normal activities such as walking, cleaning the house, etc. So, find out the best time for you to do weight-loss exercises and start building muscle.
2- Reduce calories gradually
In an effort to lose weight fast, you can suddenly reduce the number of calories you take on a daily basis. This negatively affects your metabolism as the body tries to adapt to the new situation and goes into "starvation mode which means that it burns fewer calories per day. As a result, weight loss slows down. The recommended way to decrease your calorie intake is gradually, always staying above the minimum range (, 00 calories per day). That's why very low calorie diets (DMBCs) tend to be successful in the short term but fail in the long run.
When making a diet, there are many techniques that can help you to reduce the consumption of calories without decreasing your metabolism. Try the Calorie Secrets Diet, which is based on a caloric cycle (some days you eat less than recommended range, while in others you eat more) or the carbohydrate cycle or even the Diet of Low IG.
- Food Tips to Accelerate Metabolism
- Basal Metabolism Rate - What It Is and How to Calculate
- List with Calories Burned by Exercises
- Best Exercises to Lose Weight Without Going to the Academy
Tip:The daily calorie intake recommended for women is , 00-, 00 calories and, for men, , 00-, 00 calories.
3- Do not skip meals
Skipping meals, especially breakfast, does no good to your weight loss attempts. Eating regular meals (breakfast, lunch, dinner) at specific times daily, and having healthy snacks between them is important to have as you increase your metabolism. The breakdown of calories in your body will be easier (hence less storage in the fat stores) and you will have more energy to stay active throughout the day.
4- Eat protein
Many studies have shown that protein can increase metabolism. Sources of protein such as lean meat, fish, beans, lentils, peas, nuts and seeds, eggs and soy proteins, should not be lacking in your daily meals.
Tip:The protein is more difficult to break, so the body has to spend more energy during digestion.
5- Drink coffee in moderation
Coffee and other beverages with caffeine are known to stimulate metabolism. While this is true, you should avoid hype, both in terms of consumption (2-3 cups of coffee per day is acceptable), but also in terms of combinations. For example, if you drink coffee with whole milk and sugar or cream, the calories you will consume are greater than the positive effect on your metabolism. Therefore, moderation is the key.
6- Sleep at least 7 hours per night
Sleep, among other beneficial effects to your health, also favors the metabolism. During sleep, the body can recover and improve its metabolic processes.
7- Avoid stress
The relationship between stress and metabolism is not direct but indirect. If you are stressed all the time, you are more likely to suffer from chronic conditions or other health problems. This situation reduces your desire to be physically active or to worry about your diet or your habits. It is no secret that people who can manage stress tend to lose more weight than people afflicted with stress and anxiety.
8- Drink ice water
You probably already know the importance of water in weight loss, but cold water (and low temperatures) can be a major factor in how to increase metabolism. The reason is simple: when drinking cold water or living in a place with low temperatures, we essentially force our body to work harder (and burn more calories) so as to keep body temperature at levels normal.
9- Pack your meals
Those who love pepper in the meal will be happy with this. Spicy foods can stimulate your metabolism as body temperature is increased, resulting in greater calorie burning.
See too:10 Incredible Benefits of Pepper for Health and Weight Loss
10- Interval Training of High Intensity and Cardiorespirators
Finally, you can elevate your metabolism by taking cardio-respiratory exercises and HIIT (High Intensity Interval Training). These types of exercise can increase your heart rate, which makes calorie burning faster. The more intensely you exercise, the better the results during and after exercise. Combine cardio-respiratory exercise and strength training in one training, and increase your metabolism for optimal weight loss results.
Do you think you may have a low metabolic problem? Has this ever been diagnosed by a professional? Did he advise you how to increase metabolism on a daily basis? What do you do? Comment below!(18votes, average:, 4of 5)