How to speed up the metabolism in the body

Metabolism is one of the main processes in the human body that is responsible for the conversion of food into energy. When it slows down, fat deposits accumulate on the sides and hips, from which they try to escape by strict diets and starvation. In fact, it is not necessary to reduce the number of calories consumed to 1000 per day, it is enough to speed up the metabolism with the help of proper nutrition and adequate physical activity.

We enrich the diet

The main enemy of metabolism is the lack of food. Metabolism resembles a fire: while products enter the stomach, the body actively digests food and distributes energy to all organs. Fuel runs out - the economy mode turns on, the metabolism slows down. To rekindle the flame, you will have to try hard.

Rule 5 servings
The stomach should not “stand idle” without work. Recommendations not to have dinner after 6 pm should be forgotten, they are useless and even harmful. It doesn’t matter what time a person eats food. The main thing is what he eats, and in what volumes.

The 5 serving rule should be followed:

1. Per day should be at least 4, and preferably 5 or 6 snacks.
2. The portion size is any, but the energy value does not exceed 300-400 kcal.
3. Breakfast is sacred. You can not skip the morning meal, because it is he who starts the metabolism.
4. The last snack is always light and low-calorie. A glass of kefir or a bowl of salad is suitable, which is eaten 2-3 hours before bedtime. At night, the stomach needs rest, otherwise, due to overload, gastritis and digestive problems occur.
5. An average woman should receive 2000–2500 kcal per day, a man 500–1000 kcal more.

Diets are a waste of time and resources. Tough nutritional restrictions lead to a slowed metabolism, digestive diseases and sudden weight jumps. The right choice is a balanced and varied menu, in which there are a lot of vitamins, complex carbohydrates, minerals and protein.

Dishes to speed up metabolism
Start the day with porridge and omelet or cottage cheese. Croup delivers complex carbohydrates to the body, and eggs provide protein, which takes a lot of energy to digest. Thanks to this breakfast, a person stays full longer, and metabolism accelerates by 10-15%.

Raw vegetables, in which there is a lot of fiber, are useful. Coarse fibers cleanse the intestines from excess accumulation, so the digestive organs work better, and the metabolism becomes faster. Fiber is found in oatmeal and bran bread, from which tasty and nutritious toasts are made.

It is recommended to make a diet so that 40–50% of all food eaten falls on proteins, 30–40% on carbohydrates, mainly complex ones, and only 10–15% are fats. The menu should contain foods rich in minerals and vitamins:

1. Iodine is important for the health of the thyroid gland, on which the metabolic rate depends. The body receives this mineral from seaweed, hake, salmon, herring and seafood.
2. The body needs chromium to convert carbohydrates into energy and maintain blood sugar levels. You can replenish mineral reserves with the help of grain bread, peas or beans, cereals and vegetables.
3. 1300 mg of calcium should be consumed daily, which is found in milk, cottage cheese, hard cheese, kefir and yogurt, egg yolks and soy.
4. Thanks to omega-3 fatty acids, leptin is produced that speeds up metabolism and protects the liver from body fat. The main source of useful component is sea fish. Any fatty varieties like salmon or tuna will do. An alternative for vegetarians is walnuts with linseed oil.
5. They speed up the metabolism and catechins with caffeine, which are found in natural coffee, black and green tea.

Fans of herbal decoctions are recommended to try a drink made from rose hips, hawthorn and blackcurrant berries. The components are ground and brewed on a spoonful of the mixture several times a day. There is a lot of ascorbic acid in this tea, without which the metabolic processes in the body slow down.

Interesting: Grapefruit is no less useful for metabolism. In citrus there is fiber, and ascorbic acid, and amino acids that contribute to the breakdown of fats. One orange fruit per day - and digestion is normalized, metabolism will accelerate, and the fat layer will melt by the hour.

Metabolism and red pepper
People with a healthy stomach are recommended to add spices to their food: mustard, garlic, chili and ginger root. Pepper contains capsaicin, which is responsible for its spicy taste. The substance affects the nerve endings, which raises the body temperature and heart rate. Blood circulates faster throughout the body, saturated with oxygen, which is involved in the breakdown of fats. Only 1 chili pepper is enough to speed up the metabolism by 25%. The effect lasts about 3 hours, and during this time about 305 kcal is burned.

Ginger root and cinnamon sticks, which can be added to tea, have warming properties. Such drinks are recommended to be used after holidays and feasts to help the stomach digest all food and turn it into energy.

Important: In summer, it is advised to add ice cubes to water or juices. The stomach spends twice as much energy on cold drinks: half the calories to heat, and the second to digest.

About good and bad habits

People who start every day with a glass of water on an empty stomach are less likely to experience obesity and a slowed metabolism. The main body responsible for metabolism is the liver. It processes fat cells into energy, but when dehydrated, the process slows down, and the food eaten becomes folds on the stomach and cellulite on the hips.

The body needs fluid to dissolve and transport nutrients and reduce appetite. It absorbs part of the calories and thermal energy, therefore it is important for quick metabolism. A woman should drink 1.5-1.8 liters of water per day, and a man from 2 to 2.5.

Cigarette is the enemy of metabolism
Nicotine, like alcohol, poisons the body. A portion of strong alcohol is enough to nullify the results and benefits of a half-hour intense workout. In men who regularly drink beer, testosterone levels are reduced. It is this hormone that is responsible for muscle growth and metabolism, hence the tummies and the "female" sagging breasts, digestive problems.

Nicotine is no less harmful to the body. The body spends a lot of fluid to eliminate this toxic substance, which clogs blood vessels and impairs blood circulation. The body suffers from dehydration, so the metabolism slows down.

Exercise is important.

Why did primitive people always remain slim, although they had breakfast and dinner with chops from a mammoth? They were in constant motion. Modern residents of megacities and small towns prefer to lie on the couch, spending only 50-60% of the energy received. At the same time, people indulge in sweets, fatty foods and sausages. The body easily receives the necessary calories and even more, so the economy mode with a slow metabolism is turned on.

To start metabolic processes, you should make friends with a bicycle, give yourself a gym membership, learn videos in the summer, and practice ice skating in the winter. Any loads are useful:

• jogging and morning exercises;
• long distance walks;
• jumping rope;
• climbing stairs;
• walks with a dog;
• active games: football, basketball, tennis;
• swimming in the pool and open reservoirs.

The more active the person, the faster his metabolism. In addition, due to strength training increases muscle mass. They are recommended to combine or alternate with cardio exercises, which help to reduce body fat.

Interesting: The body of an active person spends 100 kcal per day to support the work of 1 kg of muscle. If the energy received from food is not enough, the body begins to break down fat reserves.

The average 30-year-old woman should exercise intensively twice a week for 40 minutes, so that her body burns calories even in a state of calm, and the metabolism remains fast.

No worries

When the body is exposed to stressful situations, the level of lactic acid and sugar in the blood rises, which leads to a change in eating habits. Some people lose their appetite, others try to eat a bad mood with something tasty and not very healthy. Regular stress leads to a violation of the water-salt balance and a slowdown in metabolic processes. And constant overeating and excess calories negatively affect the figure and well-being.

It is difficult for a modern person to avoid stressful situations, but there are techniques to get rid of bad emotions without harming mental and physical health. One helps meditation and yoga, the other brings pleasure in singing or dancing, the third is calmed by coloring, embroidery or sculpting from clay or plasticine.

It is important to find an activity that relaxes and pleases, distracts from the insistent desire to eat a chocolate bar or a sausage sandwich. And if it is difficult to overcome the craving for harmful snacks, you should drink a cup of chamomile tea or a decoction from valerian root. The drink simultaneously calms and fills the stomach, creating a feeling of fullness.

Taking care of yourself

The body needs a full seven- or eight-hour rest. Regular lack of sleep is stress that slows down metabolic processes. If a person feels overwhelmed, suffers from chronic fatigue, he is recommended to change his schedule and habits:

• do not stay up at the computer until 3 nights;
• go to bed no later than half past 11, and preferably at 10;
• Do not use your phone or tablet before sleeping.

Owls who find it difficult to get out of bed in the early morning are advised to start the day with a contrast shower. The procedure normalizes blood circulation and makes the body spend more energy, accelerating metabolic processes. You need to alternate warm and cold jets every 50 seconds, and always end with ice water. You can replace morning exercises with a contrast shower, but you cannot completely give up physical activity.

Heat lovers who find it difficult to make themselves swim in cold water should visit a bathhouse, a regular or infrared sauna. High temperatures open the pores and increase blood circulation in the soft tissues. Instead of the bath, you can take hot baths, which no less effectively accelerate the metabolism.

Additional treatments

Start metabolic processes professional or home massage. The body needs to be kneading and rubbing until reddening, and in order to enhance the effect, it is recommended to add a few drops of essential oil to ordinary oil. Will fit:

• lavender;
• eucalyptus;
• pink;
• from carrot seeds;
• lemon;
• juniper;
• bergamot;
• grapefruit.

Essential oils are also added to face or body creams, bathtubs or scented lamps.

UV for metabolism

Optimism and making love
People who know how to enjoy life and are not upset about trifles are slimmer than fellow pessimists.The secret of optimists is that they are less likely to suffer from stress, are constantly in a hurry somewhere and love their body, so they try to take care of it.

Speeds up metabolism and sex. Only high-quality, which ends with orgasms and brings pleasure to both partners. During lovemaking, the heartbeat quickens, calories are burned and hormones are secreted, which positively affect a person’s health and well-being.

There are many ways to start metabolism, improve digestive function and lose a few pounds. But if physical activity, proper nutrition and optimism do not give a result, you should consult a doctor and check the hormonal background, thyroid and pancreas, donate blood for sugar and find the cause of a slowed metabolism.

Video: how to speed up metabolism