How to speed up metabolism for weight loss at home. How to speed up the metabolism in the body

If diets don't help you lose weight, or if the pounds you've lost quickly bounce back, a poor metabolism is likely the problem. This process consists in digestion and in the production and expenditure of energy for mental and physical activity. The metabolic rate depends on many aspects: age, hereditary traits, diet, weight, etc. How to speed up the metabolism for weight loss?

Foods and drinks that speed up metabolism and burn fat

It is possible to establish a metabolism with the help of certain foods. Protein nutrition speeds up metabolic processes and provides a third of the consumed calories during digestion. Due to the inclusion of linoleic acid in the composition of milk and meat, the process of losing weight is accelerated, and the metabolism is faster. Research results prove that this substance prevents the accumulation of fat and helps burn already accumulated deposits. To speed up metabolic processes, in addition to proteins, fats and carbohydrates should be included in the diet. What foods speed up metabolism?

The following types of products contribute to weight loss and improve metabolism:

1. Water. It takes part in all metabolic processes of the body and directly affects weight loss. If a person does not consume enough water, the metabolism cannot be fully carried out. Nutritionists recommend drinking at least 7 glasses of non-carbonated water per day.
2. Hot peppers. The product contains capsaicin, a substance that affects the metabolic rate. Peppered food has been proven to boost metabolism by 25%. This effect lasts for several hours after eating. Capsaicin also destroys malignant cells in the human body.
3. Green tea. The drink stimulates the process of fat burning, accelerates metabolic processes. It serves as a prophylactic for heart disease, improves mood, and has an anticarcinogenic effect.
4. Low fat dairy products. It is necessary to introduce regular intake of milk and dairy products into the diet, as they accelerate the body's production of the hormone calcitriol, which starts the process of burning fat.
5. Broccoli. Vegetables are a valuable source of vitamins and minerals. It includes beto-carotene, calcium, potassium, folic acid. The main element of broccoli is tri-carbinol, which normalizes the exchange of female sex hormones, prevents the development of cancer cells, cleanses the liver of allergens and alcohol-containing substances.
6. . Nutritionists say that if you consume 6 grams of fat daily, it is possible to speed up metabolic processes and lose 3-5 kilograms in 3 months of the diet without any extra effort.
7. . The fruit has a unique chemical composition that causes a decrease in insulin levels, which leads to natural weight loss. Grapefruit has a fat-burning effect and normalizes a slow metabolism. Nutritionists advise not to neglect the bitter membranes of the fetus, since fat-burning substances are concentrated in them.
8. . It is used as an effective fat burning agent for weight loss. Spice is seasoned with coffee, tea or kefir. Cinnamon can speed up metabolic processes, increase immunity.
9. Ginger. The spice improves the secretion of the digestive organs and speeds up metabolic processes. Due to the presence of essential oils in ginger, the process of fat burning starts. The spice improves the health of the skin, making it younger and clearer.
10. green apples. Fruits are low in calories but high in fiber. The nutritional index of apples provides a long-lasting feeling of satiety.

These are not all products that can speed up the metabolism. The main rule when compiling a healthy, balanced menu is to replace unhealthy foods with healthy ones. This will help to improve hormonal balance and speed up metabolism.

Metabolism Diet Hayley Pomeroy

The famous American nutritionist Hayley Pomeroy has developed a diet that speeds up metabolic processes and helps to lose weight at a rate of 10 kilograms per month without starvation and excessive exercise.

To lose weight, Pomeroy suggests eating five times a day (three main meals + two snacks), making pauses between them no more than 3 hours. So, the body maintains an active mode of energy consumption and, not feeling the danger of remaining "hungry", stops storing fats. Eating every couple of hours, you force the digestive system to work non-stop, this stimulates the acceleration of metabolism.

An important rule of the Pomeroy diet is eating small portions of food. By eating a lot at a time, the body does not have time to digest this amount of food before the next meal - this stimulates an insulin surge to remove excess sugar from the blood, which gives a signal to the body to slow down the metabolism and start accumulating fat. Small portions prevent overeating and maintain normal insulin levels.

To lose weight at home, every meal should be rich in proteins and complex carbohydrates. Regardless of the softness of the diet, watch your own menu, choosing only healthy food.

Sample menu for the week

• Monday and Tuesday - whole grains, fruits. Meals with complex carbohydrates are high in fiber and help balance blood sugar levels.
• Wednesday, Thursday - proteins and fresh vegetables. Proteins protect muscles from destruction, which is inevitable during weight loss. If a person regularly performs physical exercises, they stimulate the growth of new muscle mass, which requires increased energy consumption. It plays an important role in weight loss. On protein days, you should eat lean poultry meat, legumes, eggs, fish.
• Friday, Saturday, Sunday - mixed days. It is allowed to eat foods with a small amount of vegetable fats (linseed, olive oils, avocados, nuts). This substance is necessary for the production of testosterone hormones, which helps regulate weight and speeds up metabolic processes.

Hayley Pomeroy's diet excludes the consumption of alcohol, dairy products, coffee, corn, sugar, wheat.

Drugs to speed up the metabolism in the body

Metabolic disorders entail a large number of troubles - constant drowsiness, nervousness, depression, mood swings. There are many ways to speed up the metabolism and enhance the fat burning process in the body. Some women and men do not want or cannot force themselves to eat right, so they turn to medications and folk remedies.

Pills

• thyroxin.
• Caffeine-sodium benzoate.
• Saltos.
• Metformin.
• Glucophage.
• Phenotropil.

Tablets accelerating metabolism have some contraindications and side effects. Stimulants lead to the development of drug addiction, anabolics destabilize the hormonal background. If you take L-thyroxine, a possible effect will be hyperthyroidism with tachycardia, sleep disturbance and excessive sweating. Therefore, in order to improve metabolism, it is recommended to use natural medicines.

Herbs

Accelerated metabolism is achieved by drugs or vitamin supplements. If you systematically and comprehensively take infusions and decoctions, it is possible to significantly accelerate metabolism. To include:

1. Echinacea purpurea. In addition to stimulating metabolism, it improves immunity.
2. Radiola pink. Grass increases the tone, activity of muscle tissue.
3. Safrolovidnaya lavzeya. Helps to increase the efficiency of the body, has no side effects or contraindications.
4. Ginseng. Improves metabolism, but stimulates appetite.
5. Chinese Lemongrass. Improves general well-being, mood of a person.
6. Eleutherococcus. Accelerates the oxidation of fatty tissues.

vitamins

Accelerating metabolism with the help of vitamins involves periodic courses of taking special complexes in small doses. These substances have high biological activity and take part in many physiological and chemical processes. Vitamins, along with minerals, are vital for a healthy metabolism. However, regular intake of the necessary funds will not cause a rapid increase in the metabolic rate. Vitamins stimulate the normal functioning of metabolic systems.

• Vitamins B6 and 12, riboflavin, thiamine. Effective helpers for dieters. Contained in eggs, lean pork, wheat bran, tuna.
• Choline (B4). Cleanses the liver, promotes the conversion of fats into energy, helps remove cholesterol from the blood. This vitamin is indispensable for a low-calorie diet. Choline is found in cabbage, egg yolks, legumes, and some types of cheese.
• Vitamin B8. Perfectly speeds up the metabolism in cooperation with choline. It keeps cholesterol levels at the same level.
• Vitamin C. Protects the body from the accumulation of glucose, transforming it into energy. Taking vitamin C helps to improve metabolism, it is found in citrus fruits, bell peppers, berries, broccoli.
• Vitamin A. It helps to better absorb iodine, has a positive effect on the functioning of the thyroid gland, and directly affects the metabolic rate. The largest amount of iodine is found in seaweed. You can buy vitamin A at a pharmacy, take it with iodine-containing foods and drink plenty of fluids.
• Vitamin D Helps in the process of building muscle tissue. The natural source of the substance is the sun, or you can use drops purchased at the pharmacy.
• Calcium. This microelement protects the body from the accumulation of fats, improves metabolism, strengthens nails. We get calcium from eggs, dairy products, spinach, almonds.
• Chromium. The substance helps to speed up the metabolism and lose weight. Chromium actively processes carbohydrates, controls sugar levels and dulls the feeling of hunger. The mineral can be obtained from cereals, wholemeal flour, vegetables.
• Omega 3. Maintain the balance of fats, regulate the normal state of the level of pectin. Sources - broccoli, beans, oily fish, nuts.
• Folic acid. Accelerates metabolism, cleanses the body of toxins, stimulates the immune system.

Folk remedies

With age, the metabolism slows down, however, the reason that after 40 years the metabolism becomes slow is not that the body has grown old, but that a lot of toxins and other contaminants have accumulated in the body that interfere with the normal functioning of organs and systems. How to speed up your metabolism? For gentle stimulation of the work of metabolic systems, it is possible to use some folk remedies. These include various chatterboxes and tinctures.

• Apple cinnamon drink. Thinly cut the fruit, fill it with 0.5 liters of water, add a cinnamon stick. When the drink is set (enough for 2 hours), drink it throughout the day to quench your thirst. Prepare a metabolic booster drink daily to keep it fresh.
• Lemon honey drink. Dissolve a teaspoon of honey in a glass of water, adding a tablespoon of lemon juice. Take the remedy daily, drinking a little every hour.
• Ginger infusion. Grate 5 centimeters of the root, pour boiling water over it and leave to infuse for 2 hours. To speed up the metabolism, drink the infusion in the morning.
• Herbal infusion. Mix 1 tablespoon of chamomile, mint, linden flowers, fennel, hold in a water bath for 10 minutes. Take an infusion to stimulate metabolism at least 2 glasses a day.

Physical exercise

There is no such way that will speed up the metabolism forever. In order for all components of the body to fully work, it is necessary to keep the body in good shape and be sure to play sports. Reviews of losing weight indicate that regular physical activity is the main factor influencing the acceleration of metabolism. It is not necessary to carry out strength training, it can be yoga, swimming. The main thing is that at least three times a week you make the blood circulate more actively through the body. If you don’t have time for classes, walk along the street more often. With a slow metabolism after 40 years, you should walk at least 40-50 minutes a day.

Video: How to establish metabolic processes at home?

Whether you are a slender person or full depends on your metabolism. If the metabolism is fast, you can stay thin by eating cakes every day. If the metabolic system works poorly, extra pounds can appear even from cucumbers. With the help of the video you will learn how to establish a metabolism at home.

16/11/2015 00:55

People who are overweight often hide behind the phrase "I have a slow metabolism." But a slow metabolism is not always a problem of excess weight.

Sometimes a person misinterprets the meaning of the word metabolism. We constantly come across this term, but we know practically nothing about it. It's time to correct this information defect!

What factors affect the metabolic rate?

Metabolism is the process of converting nutrients that enter the body along with food into energy (calories).

The intensity of this transformation depends on such factors:

1. Heredity- if in your family relatives suffered from a slow metabolism and overweight, then you will most likely also be susceptible to this phenomenon.
2. Diet- accelerated metabolism directly depends on nutrition. Below we describe in detail what this means.
3. diet- Incorrectly selected foods can cause a slow metabolism.
4. Physical exercise- physical activity normalizes metabolism in the body.
5. Dream- 7-8 hours of sleep daily is enough for the body to assimilate nutrients and the digestive tract works flawlessly.
6. mental health- nervous stress increases the risk of failure in the metabolic process.
7. chronic diseases- metabolic disorders, galactosemia, hyperthyroidism, hypothyroidism, phenylketonuria, as well as diabetes mellitus disrupt the gastrointestinal tract and metabolism.

Is it possible to speed up metabolism in just 1 month with the help of nutrition and sports?

The metabolic process primarily depends on nutrition and physical activity. With the help of sports, you increase muscle mass and burn fat. The more you build muscle, the faster you burn fat. The more fat mass you lose, the faster you will lose weight and, accordingly, speed up your metabolism.

Even moderate exercise for 20-30 minutes a day, such as running or walking, can provide an efficient metabolism.

If you want to speed up your metabolism through sports, then you should understand that fat accumulation is processed only when there is enough oxygen in the body. If there is not enough oxygen, then the processing of glucose will occur with the formation of lactic acid. Excess of this substance can lead to rapid fatigue.

The acceleration of the metabolic process also depends on the intensity of physical activity - the higher the activity of the activity, the more oxygen you consume, and also burn calories more intensively.

On a note! Aerobic exercise will not build muscle, but it will speed up your metabolism for several hours after your workout. High-intensity exercise provides a longer metabolic boost than passive exercise.

A special diet and proper diet can activate the metabolic process in a short time.

Take your rules:

1. Drink more water. This product is involved in all biochemical processes of the body, so water also affects the metabolic rate. And remember that coffee, tea and carbonated drinks not only do not fill the body with water, but can also lead to dehydration. After a cup of one of these drinks, the body loses more water than you drank. Moderate your intake of these drinks and drink plenty of clean water.
2. Eat fractionally (5-6 times a day). It is easier and faster for the body to digest a small amount of food than a lot of food at one time.
3. Always have breakfast. Never skip the morning meal, because it starts the process of assimilation of food and metabolism. With a good breakfast, your body works like clockwork.
4. There are citrus fruits. Lemons, tangerines, oranges, grapefruits are sources of citric acid, and they play a crucial role in the body's energy cycle, which is the crossroads center of metabolic pathways.
5. Eat foods containing omega-3s. Omega-3 acids normalize the level of the hormone leptin in the body, which affects the rate of processing of fat mass. A sufficient amount of these acids will increase the fat burning process.
6. Do not follow very strict diets. Yes, such nutrition can help you lose excess weight, but along with the kilograms, muscle mass will also go away, and this loss will slow down your metabolism.

Products to speed up metabolism

Products that contribute to the intensive processing of substances in the body:

• Water. We have already mentioned this product. Drink at least 8 glasses of water a day to speed up your metabolism.
• Hot peppers. This product contains the substance capsaicin, which speeds up the metabolism. Regular consumption of hot peppers along with other foods starts the metabolism and increases the rate of food processing by 25%.
• Dairy products with a low percentage of fat. They are loaded with calcium and vitamin D, which help build muscle to keep your metabolism going.
• Some types of oily fish (trout, mackerel, sardines, salmon)- the same fish oil, also known as omega-3, the best "fuel" for burning calories and speeding up metabolism.
• Almond. Nuts contain a lot of natural protein, polyunsaturated fatty acids and other useful substances. They give a feeling of fullness, so they can be consumed as a snack.
• Natural ground coffee. A cup of natural coffee speeds up metabolism by 8-10%. But do not get carried away with this drink - as you already know, it removes water from the body.
• Cabbage (cauliflower, white cabbage, broccoli). There is a lot in cabbage, which helps cleanse the intestines and speed up metabolism.
• Oatmeal. Sutra porridge gives energy for the whole day. It contains a large amount of fiber and starts the metabolism.
• Spinach. Contains B vitamins, as well as dietary fiber, which contribute to its rapid digestion.
• Ginger. It contains useful fatty acids that stimulate the metabolic rate.
• Lemon. Cleanses the digestive system and speeds up its work.
• Soups. They quickly saturate the body, protecting us from overeating. The feeling of hunger disappears for several hours.

What foods slow down metabolism?

Metabolism is slowed down:

• Refined and simple carbohydrates- these are bakery and pasta, soda, sweets. Due to the consumption of carbohydrates, sugar is quickly absorbed and metabolism deteriorates. These foods contain empty calories and, if consumed in excess, contribute to weight gain.
• Trans fats- butter, mayonnaise, fast food, canned food, semi-finished products. These products are poorly digested by the body, slow down metabolism and increase blood cholesterol levels.
• Pesticides- found in some vegetables and fruits from the store. Pesticides slow down the rate at which the body burns fat and may be the cause of weight gain. It is impossible to determine "by eye" in the store how products with pesticides and which are not. Therefore, before use, thoroughly wash vegetables and fruits, but rather remove the skin - it is in it that a large amount of harmful chemicals are retained.

Also, the following foods should be excluded from the daily diet:

• White bread, rich and puff pastry.
• Strong broths, milk soups with pasta, rice or semolina, potato soups, cereals with pasta, bean first courses.
• Fatty meats and fish, fatty sausages and sausages, smoked meats, canned meat and fish.
• Fat cottage cheese, cream, salty cheese.
• Meat and cooking fats.
• Rice, semolina, pasta.
• Salted and pickled vegetables.
• Grapes, bananas.
• Raisins, figs, dates.
• Sugar, sweets, jam, honey, ice cream, jelly.
• Fatty and spicy sauces, mayonnaise, mustard, horseradish, spices and spices.
• Grape and other sweet juices, cocoa, chocolate, sweet kvass, alcohol.

All of these products slow down metabolism to some extent and turn into fat folds on your body.

Pros and cons of the mode

Nutritionists claim that the metabolism slows down due to strict diets. Restriction on the use of many foods slows down the activity of the thyroid gland, which is responsible for burning body fat.

A person who constantly exhausts himself with hunger strikes either loses or gains weight. And in order to lose weight without returning to your previous weight, you need to restore the normal functioning of the digestive tract and stabilize the metabolic process.

The indisputable advantages of a diet that improves metabolism include:

• The ability not to test your body with hunger strikes.
• High efficiency of weight loss.
• Diet variety.

Nutritionists have not identified serious disadvantages in the nutritional methodology for accelerating metabolism.

Who can and who can not follow a diet to speed up metabolism?

The metabolic stimulation diet has contraindications, like any other diet.

Such nutrition cannot be observed by people suffering from diseases of the internal organs or in the event of the appearance of tumors in the body. An accelerated metabolism can cause the transformation of tumors into malignant ones, as well as exacerbate oncological diseases. Before starting such a diet, it is better to consult a specialist.

How to combine sports and diet to speed up metabolism?

It is very easy to combine physical activity and a diet to speed up metabolism. Products in the diet are aimed at increasing muscle mass, replenishing the missing vitamins and minerals in the body. But on their own, they cannot make up for the muscle-building function. But physical activity in addition to proper nutrition will build muscle mass, burn excess fat and speed up the metabolism in the body.

If you are not a fan of active physical activity, then choose for yourself more relaxed options, such as yoga, shaping or swimming. They are also effective, and stimulate the metabolic process, like running or aerobics.

Menu for 7 days

Monday:

Breakfast. Two scrambled eggs, a cup of coffee without sugar.
Dinner. Vegetable soup with 1 tsp. low-fat sour cream, 1/4 cup stewed beans 1 slice of rye bread.
afternoon tea. 1 orange.
Dinner. Boiled meat with stewed cabbage, fresh apple compote without sugar.

Tuesday:

Breakfast. Cottage cheese casserole with apples, green tea without sugar.
Dinner. Chicken fillet baked with spicy spices, arugula and celery, tomato and asparagus salad.
afternoon tea. A glass of low-fat yogurt.
Dinner. .

Wednesday:

Breakfast. Rye bread toast with salmon.
Dinner. Vegetable puree soup, turkey fillet marinated in citrus juice, garnished with carrots, broccoli and orange slices.
afternoon tea. 2 apples.
Dinner. Cabbage rolls stuffed with vegetables.

Thursday:

Breakfast. A glass of low-fat kefir, a slice of rye bread, green tea.
Dinner., Vegetable Salad Of Celery, Peppers And Tomatoes.
afternoon tea. Half a chicken egg, fresh cabbage and carrot salad.
Dinner. Baked potato with tuna.

Friday:

Breakfast. Muesli with an apple, a cup of coffee without sugar.
Dinner. Vegetable stew with boiled beef, broccoli and red pepper salad.
afternoon tea. A glass of low-fat yogurt.
Dinner. Ragout of vegetables.

1. Requires more food.
2. Will not let you fall asleep until a certain time.
3. Creates a positive emotional background.

All in order to stimulate the accelerated release of energy. Excessive acceleration is also stressful, and the body will also try to stabilize, which will lead to the following factors:

• A sharp decrease in mood.
• Constant sleepiness.
• Decreased appetite.
• Stomach upset.
• Decreased vitality.

All in order to return to balance. If you take it out of balance for too long, you can get a metabolic disorder. In this case, the body ceases to resist the change in metabolic rate, and begins to increase momentum. If the exchange is accelerated, then it will accelerate even more. And if you starve for a long time, then the body can fall into "sadness and sadness", which will lead to a stable slowdown and deposition of fatty tissues.

Metabolic disorders usually occur when diet and physical activity plans change too drastically, or when the balance is not correct. For example, in the case when the amount of incoming nutrients is not balanced, and he cannot adapt to new conditions.

Otherwise, the essence of metabolic adaptation lies in one simple fact: after losing weight, a set always follows and vice versa!

How can metabolism be improved?

If you want to speed up your metabolism for weight loss at home, then first you can try to balance it, and therefore improve it. For this, it is not necessary to pursue some sophisticated diet. Just try the following suggestions:

1. Try to reduce the amount of fast carbohydrates.
2. Eat more than 1 meal a day.
3. Normalize the amount of sleep. A minimum of as much as 8 hours + 1-2 hours of siesta.
4. Increase the amount of protein in your diet.

Why can protein help speed up and improve metabolism? Everything is very simple - protein molecules are transport cells for fats, which helps to digest fatty foods and remove them as waste products. In addition, the abundance of protein will allow you to start all the functions of the body, which will increase energy consumption per day.

And finally, an abundance of water and fiber can help improve metabolism. Eat salads and drink water. Fiber will allow you to bind excess nutrients and remove them safely without disturbing the pace and rhythm of metabolism.

Acceleration of metabolism

Now we come to the most important thing, namely, to the direct acceleration of metabolism.

Note: following the further principles outlined in the article, try to switch to the specified diet, exercise, sleep, etc. smoothly, as in this case you reduce the risk of a violation, and you can better control your body, which will ultimately allow you to achieve goals.

Why do you need to speed up the metabolism for an ordinary person. There are only 3 reasons for which this step is justified:

1. Emergency weight loss. Yes, usually when accelerating substances, you can release excess energy that the body will spend - which will lead to more rapid weight loss.
2. Weight set. This is important for the so-called hardgainers who are unable to gain muscle mass. The acceleration of metabolism will also increase the synthesis of protein fibers from the obtained amino acids, which, as a result, will increase the useful weight of the athlete.
3. Constant weakness. Sometimes a slow metabolism is not a bad weight at all, but a lack of energy. People are accustomed to using caffeine to get extra energy, but this can also be done by boosting the metabolism.

The most effective way to speed up your metabolism is a direct impact on metabolic processes. This is done by additional oxidation of the heart muscle. To do this, it is necessary to increase the rhythm of its contraction. Everything is very simple - the faster the heart beats, the more intensively the body works. It always works.

Power loads

We are talking about heavy basic exercises that women do not like so much. However, they are necessary for one simple reason. Strength training is a powerful stimulant leading to improved metabolism.

1. Physical activity depletes all glycogen. As a result, the body seeks to replenish it (due to nutrition, or due to adipose tissue).
2. This leads to a large release of insulin after exercise, which opens up the tissues.
3. Further, after the closing of the carbohydrate window, a powerful inflammatory process begins.
4. Muscles that have received microtrauma begin recovery.
5. This in turn creates a powerful anabolic background.
6. When trying to fight inflammation and create a platform for super recovery, the body is greatly accelerated to return to normal as soon as possible.
7. Together, this stimulates the production of the male hormone testosterone, which on the psycho-emotional level improves well-being and makes a person more energetic.
8. As a result, increased calorie consumption, and acceleration of all processes in the body.

As you can see, hourly power loads three times a week accelerate metabolism, and their effect persists for several more days.

Aerobic exercise

Aerobic exercise deserves special mention. They use a level of heart rate at which the fat depot opens even without insulin, which allows for a short time to maximally accelerate the metabolism without major catabolic effects. In fact, at this time, the heart muscle is directly fed from fat cells.

An important point: you can not eat food closer than 40 minutes before aerobic exercise. Otherwise, insulin, sealing new energy into the fat depot, will not allow energy to be pulled out of it.

Changing Your Meal Plan

How else can you speed up the metabolism in the body? That's right, with food. The easiest way is to change the meal plan. If you're not used to counting calories or sticking to a particular diet, try to just follow these guidelines:

1. Break up all the food you consume in a day into more meals.
2. Try to eat more natural foods.
3. Use more complex carbohydrates.

This will be enough to speed up the metabolic reaction. The more you eat, the faster your metabolism.

Important: try not to exceed the number of snacks 7 times a day, as this can lead to disruption of the pancreas.

Rejection of fasting

Very often, people seeking to lose weight begin to limit themselves very much in nutrition. Sometimes diets involve critical malnutrition in the form of a 70% calorie deficit. They recommend drinking all this with water or chamomile tea. Yes, in the short term, such fasting will help you lose 1-2 kilograms, but in the longer term, metabolic adaptation will come in the form of a global slowdown.

Therefore, fasting is not recommended. If you want to lose weight faster, use or cheat your metabolism in another way. The main thing is that even if you do not feel hungry, the stomach must constantly work. Salads and protein foods (which take a long time to break down but are equal to the energy value of carbohydrates) can help with this.

Increased fluid intake

As we already wrote, an increased amount of fluid intake can help speed up the metabolism several times. The bottom line is that any incoming fluid has an intermediate state in our body. It becomes part of the blood. Excessive fluid intake will allow you to disperse the blood throughout the body, which, in turn, leads to an acceleration of metabolism. Well, and, of course, the removal of excess fluid stimulates the entire excretory system.

With increased fluid intake, be extremely careful - try not to consume more than 4 liters of fluid and monitor the salt and mineral balance. Since in case of depletion of minerals in the blood, the body will enter a protective phase and begin to slow down the metabolism instead of accelerating it.

Artificial direct acceleration stimulators

Another way that is used to speed up metabolism is artificial stimulants.

This includes:

1. Energy.
2. Fat burners.
3. Adrenaline and norepinephrine substitutes.
4. Nicotine.

How to properly accelerate metabolism with their help? Let's take a closer look at the impact of each:

1. Energy drinks are a comprehensive approach that allows you to simultaneously start lipolysis and disperse the heart muscle. In addition, they contain a huge amount of antioxidants, which leads to the oxidation of fatty tissues. As a result, a small release of insulin (due to sugar), a small release of adrenaline (associated with hypoxia due to the presence of CO2 in drinks), and acceleration of the heart muscle. All this allows for a short period (up to 4 hours), to accelerate metabolism.
2. Fat burners - in fact, they are the same energy drinks, only with a shift to the oxidation of fatty acids. Energy is supplied to the body not by stimulating the heart, but by creating a positive balance of glucose in the blood. As a result, when using fat burners for a positive effect, it is necessary to increase the load (thus stimulating the consumption of kilocalories).
3. Adrenaline and noradrenaline are the body's natural optimizers in case of stress. The body gets into an extremely stressful situation, in view of which it launches all systems by 120%, which leads to a temporary acceleration of metabolism. It is important to understand that in this case, the acceleration leads to complete exhaustion, and as a result, after such an acceleration, a strong deceleration will occur.
4. Nicotine. But here everything is somewhat more complicated. Yes, cigarettes really help to lose weight. But for those who prefer a healthy lifestyle, nicotine can be replaced with vitamin B6 (nicotinic acid). What happens to the body in this case? Acid stimulates the release of gastric juice, which is perceived by the body as a new meal. As a result, the opening of cells by insulin and a decrease in hunger. Energy comes from fat stores.

The effect of sleep on metabolic rate

How else can you improve your metabolism? One way is to normalize sleep patterns. But how can this help? Everything is very simple. Our body is not only a machine, but also a computer that periodically needs a reboot. In particular, during wakefulness, waste products accumulate in the brain and muscles, which interfere with normal functioning and are ballast. In addition, the energy efficiency of the food consumed is significantly reduced. All this is stressful for the body, and it seeks to optimize its own resources to conserve energy. Naturally, therefore, people who do not get enough sleep are always lethargic, and sometimes even poorly thinking. In order to speed up your metabolism, use 2 tricks:

1. Regardless of when you go to bed, aim to normalize the amount of sleep on a 4-hour cycle. The best option is two 4-hour cycles at night (i.e. 8 hours of sleep).
2. Before bed, consume a huge amount of casein protein. Casein allows you to stimulate digestion at night, performing two functions at the same time. Increases calorie consumption at night and nourishes the muscles with essential amino acids.

Do not seek to replace sleep with caffeine and other energy drinks. Since after a sharp acceleration of vital activity, a rollback occurs, which can last much longer, and the resulting stress will lead to a systematic and stable slowdown in metabolism. Have you seen people who constantly drink coffee. If they do not drink a cup a day, their metabolism will not accelerate and, as a result, they will not be able to enter the working mode, which will affect their performance.

Products that affect the metabolic rate

In order to change the metabolic rate, it is not necessary to use extreme methods. For starters, you can use products that speed up metabolism.

Note: It is not necessary to take all of these foods on the same day. The list is given solely for advisory purposes with an explanation of the effects of certain substances on the body.

The Right Meal Plan to Boost Your Metabolism

If you are looking for a way to lose weight quickly, remember the following principles in nutrition:

• Creating a calorie deficit.
• Reducing the amount of fast carbohydrates in the diet.
• Increasing the number of meals.
• Increased water consumption.
• Physical exercise.
• Caffeine.

An example meal plan would be carbohydrate rotation or the following approach:

Portion sizes are up to you based on your daily calorie deficit.

Let's take a closer look:

1. The first meal accelerates the heart. Fiber and carbohydrates stimulate the release of the first insulin. In addition, complex carbohydrates are digested for a long time, which allows you not to feel hungry for a long time.
2. Additional release of insulin. With a low calorie content of fruits, adipose tissue will be released from the depot, which will give an additional boost of energy.
3. Plentiful fluids with plenty of fiber and vitamin C. Allows you to increase blood volume (which will lead to the release of excess fluid). Plus protein to stimulate digestive enzymes.
4. Stimulation of insulin release.
5. Casein protein is digested for a very long time by the body. As a result, when you go to bed, the body does not slow down the metabolism too much in an attempt to break down low-fat cottage cheese, which will increase the consumption of nightly calories by 20-25%. More about .

In the event that a metabolic boost is needed to gain muscle mass, increase the amount of carbohydrates and protein in accordance with the correct nutrition plan.

Outcome

Whatever goals you set for yourself in sports, weight loss or any other activity, remember the most important difference between a fast, normal and proper metabolism:

1. Fast metabolism. It is characterized by the largest amount of consumed and wasted energy, it is necessary to constantly feed the body not only with carbohydrates, but also with other minerals and microelements.
2. Correct metabolism. It has nothing to do with speed, the basis lies in the balanced intake of all micro and macro elements, which allows the body to function at 200% percent.
3. Normal metabolism. This is the mode in which your functioning is genetically incorporated. No matter how you eat, no matter how hard you try to speed up / slow down, it will improve metabolism, the body will still return to a state of balance in which it will feel most comfortable. That is why people who have been rapidly losing weight or keeping fit, when leaving the regime, restore their original balance.

And finally, if you maintain a certain rhythm and type of metabolism for a very long time, then over time it can find a new balance point. So, if you go on a diet for weight loss for several years, then the body will not immediately begin to gain new kilograms after changing the diet, sleep and exercise. Therefore, many athletes manage to keep part of the form after the end of their career and quickly restore it when returning to the previous regime.

A good metabolism is the key to a slim body, excellent health and youth. How to speed up the metabolism, we will understand in this article.

1 way to speed up metabolism - divide the diet into small parts

Many women in the desire to lose weight begin to severely restrict themselves in nutrition - this is a false path. When our body does not receive enough food, it, on the contrary, begins to save what is available, since “bad times” have come. This, first of all, affects the metabolism, and it slows down. As a result, women are perplexed - they are on diets, but instead they are getting better. You can get out of this vicious circle and speed up your metabolism through fractional nutrition.. Your day should consist of 5-6 meals, with a calorie content of no more than 300-400 kcal. And the break between doses should not exceed 4 hours. So you can start metabolic processes, and the body will answer you with health and a slender body.

2 way to speed up metabolism - lead an active lifestyle

Determined that people who lead an active lifestyle have a metabolism 2-3 times higher than those who are inactive. This is quite natural. When playing sports, fitness, blood circulation improves, and with the blood flow, more nutrients and oxygen are carried to organs, tissues and cells, which makes them process these substances in an accelerated mode. From this, the metabolism becomes faster and more productive. Even at home you can do it quite successfully - see our materialshow to do fitness at home or fitness for weight loss , where we talk about how many calories you can burn with different types of exercise.

3 way to speed up metabolism - cleanse the body of toxins.

I personally saw the reality of this method to speed up the metabolism. - For several years, my sister, trying to lose weight, was on unthinkable diets, but there was little result. In the HLS newspaper, she read about cleansing and "set to work" - she cleansed the intestines (minus 4 kilograms per month), then the liver (minus 5 cm at the waist in two days). And this despite the fact that I did not make any restrictions on food. Literally three months later, she was delighted with her own figure, and I, who had previously been very skeptical about any kind of cleansing, recognized the effectiveness of this technique. And one of our authors, Ksenia, tested this experiment on herself - her article how to lose belly fat in 2 weeks for several years now it has been one of the hits of our site and has been reprinted by more than two dozen women's resources. I recommend it, it's very simple and yet effective.

4 way to speed up metabolism - eat a hearty breakfast

Many say that they don’t have breakfast at all, they say, they don’t feel like it. This is very bad for both metabolism and weight loss. . Breakfast should be dense, it should energize and give strength. Still in doubt, then here's an interesting fact for you - scientists have found that those people who "do not save" on breakfast burn fat 20% more. And fat burning is only possible with a good metabolism.

5 Way to Boost Your Metabolism - Drink More Water

Water is the key to a fast metabolism, because it is involved in all processes occurring in the body. With its deficiency, the body does not spend the available calories and does not burn fat, but, on the contrary, directs all reserves to preserve fluid and replenish its reserves. That is why it is unlikely that it will be possible to speed up the metabolism without increasing water consumption. It is recommended to drink water up to 2.5 liters per day, and even more in summer. See our special material how to drink water to lose weight, everything is explained in detail there.

6 Way to Boost Your Metabolism - Switch to Green Tea

Due to the content of tannins, tannins, vitamins and microelements, green tea not only speeds up metabolism, but can improve mood, supply the body with energy and improve hormonal levels. To do this, you need to drink up to 3 cups of green tea daily, and in the best case, you should completely replace black tea and coffee with green tea. In addition, green tea invigorates even better than coffee, this is an established fact. And if you add ginger to green tea, you get an excellent tool for weight loss and for metabolism. In the article benefits of green tea for health and weight loss, you will find all the information on when and how to use this miraculous drink to improve metabolism.

7 way to speed up metabolism - use hot spices

Spicy seasonings - mustard, chili peppers and the like can increase metabolism. This fact was scientifically proven after a study that found - within three hours after these spices enter the body, the metabolism accelerates 1.5 times faster than in the normal state. Nuance - such spices should not be carried away by those who have heart disease, high blood pressure, kidney disease, gastrointestinal tract.

8 Way to Boost Your Metabolism - Drink Ginger Drinks

Ginger also belongs to burning foods and speeds up the metabolism well. But we did not accidentally single it out in a separate paragraph, because the range of its useful qualities is much wider. It suppresses appetite, promotes fat burning, removes toxins and toxins, as well as excess fluid. In order to establish metabolic processes, various drinks with ginger are good - ginger tea, ginger with kefir or others, which we described in detail in the block ginger for weight loss. See who's interested.

9 Way to Boost Your Metabolism - Eat Seaweed

Due to the content of iodine, seaweed is able to improve the functioning of the thyroid gland. According to the data of the World Health Organization, 80 percent of overweight people suffer from iodine deficiency. It is in seaweed that it is found in the easiest form for absorption by the body. Seaweed to improve metabolic processes can be consumed as a separate dish, and add h. l. dry seaweed in ready-made dishes (second, first and salads).

10 Way to Boost Your Metabolism - Increase Your Omega-3 Diet

Omega-3 fatty acid contributes to the production and regulation of the hormone leptin. Namely, he is responsible for how the body will act - to burn fats or accumulate them, the metabolism will accelerate or remain at the same level. Therefore, it is worth controlling the intake of Omega-3 into the body, because it cannot produce this fatty acid itself, it cannot circulate. The daily norm of Omega-3 is 250 mg. Most Omega-3s are found in fatty sea fish and flaxseed oil - in the article health benefits of linseed oil you can find all the nuances of its proper use to speed up metabolism.

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Anna Shakhmatova All rights reserved

Metabolism affects the basic level of energy needed by the body to provide vital functions. While excess calorie intake and lack of physical activity make you overweight, you can boost your metabolic rate to burn more calories and lose weight.

What is metabolism

Metabolism is the biochemical process during which the body converts food into energy.

Nutrients from food and drink are oxidized and provide energy for the body to carry out its life activities.

Even during rest, when you do nothing, your body continues to work - breathe, circulate blood through the vessels, maintain hormonal levels and renew cells.

The number of calories it takes to perform these basic functions is called the basal metabolic rate.

This value depends on several factors:

• Current weight and physique. People who are heavier and have more muscle mass burn more calories even when they are at rest.
• Floor. Men burn calories more efficiently because they have less fat mass and more muscle than women of the same age and weight.
• Age. With age, the amount of muscle decreases, resulting in a slower ability to burn calories. After the age of 40, there is a slowdown in metabolism by 5% every decade.

Since metabolism is a natural process, the body has several mechanisms that regulate it according to individual needs.

Only in rare cases is overweight associated with a medical problem, such as thyroid disease, as a result of which the metabolism slows down.

Methods for accelerating metabolism

If the metabolic rate is low, the absorbed carbohydrates, proteins and fats are processed for a long time into the energy necessary for the functioning of the body. As you lose weight, your metabolic rate will decrease as your body needs fewer calories.

Research shows that it is possible to increase your calorie expenditure for weight loss by using some metabolic-boosting techniques.

Fractional nutrition

Eat often throughout the day and in small portions, do not skip breakfast.

Increasing the amount of time between meals encourages the body to go into fasting mode. In this case, the body seeks to conserve energy to prevent exhaustion and lowers the metabolic rate.

Small meals every 3 hours stimulate the body, causing a short-term increase in metabolic rate.

Protein products

Add lean proteins to your diet.

A diet rich in lean proteins found in eggs, chicken breast and fish will increase your metabolic rate as the protein is difficult to digest and it takes more energy to break it down in the digestive tract.

A good source of slow protein is cottage cheese - eat it before bed to keep your metabolism running all night.

Spices

Add spices to the dishes you eat. Spices contain natural substances that boost metabolism. Chili peppers, curry, ginger, mustard and garlic will help speed up your metabolism for a while. Add them to every meal.

Cardio load

Do at least 30 minutes of aerobic exercise a day.

Cardio load increases the heart rate, provoking increased blood circulation and an acceleration of metabolism during the training period. Use interval training for maximum effect.

Power training

Building muscle helps raise your basal metabolic rate. Each pound of muscle mass burns 6 calories per day versus 2 calories burned by the same amount of fat. The more muscle tissue you have, the more calories your body burns, even while at rest.

Strength training to build mass is the only way to raise the metabolic rate for a long time.

Temperature

Use temperature readings to speed up your metabolism. When drinking cold water, the body is forced to heat it, which causes a temporary acceleration of metabolism. Similarly, people living in tropical climates have a faster metabolic rate as the body has to expend effort to cool the body.

Physical exercise performed in hot weather also carries an additional metabolic load. The amount of energy metabolism in a cold climate can be controlled by suitable clothing that does not cause overheating of the body.

Coffee

Coffee speeds up metabolism due to the caffeine it contains. Drink a cup of coffee before your workouts, although the metabolic effect of caffeine is small compared to exercise.

In addition, caffeine is not safe - excessive consumption of coffee can lead to nervousness, insomnia and other unpleasant side effects.

Green tea

Drink green tea throughout the day.

Studies show that several cups of green tea along with physical activity have a more noticeable effect on metabolism than exercise alone.

Green tea contains a complex of catechins, which exhibit antioxidant activity and help the liver convert fat into energy.

Sufficient nutrition

Avoid strict diets. Highly calorie-reduced diets adversely affect metabolism by slowing down the metabolic rate.

After returning to a normal diet, the body perceives the previous number of calories as excess and stimulates weight gain.

In addition, rigid diets are not balanced in terms of nutrients and vitamins, which leads to health problems.

Cellulose

Add fiber-rich foods to your diet: fresh vegetables, fruits, and whole grains.

The body spends extra energy processing foods with fiber, and some types of fiber are not digested at all, forcing the digestive tract to work and increase the metabolic rate.

Fiber can be additionally consumed in the form of bran or dietary supplements.

Fat Burning Supplements

The use of sports fat burning supplements is justified only when combined with regular workouts. They increase the efficiency of fat burning during strength training and add endurance in cardio training.

Without physical activity, fat burning supplements will not have an effect on the metabolic rate, but they can provoke problems with the functioning of the nervous system and heart.