How to Speed Up Metabolism: Practical Tips for Achieving Metabolic Rate Control.
It seems to many that the chemical processes that take place in the cells of the human body are too complex to be controlled. But it is not so. Today, there are several known ways to achieve your athletic weight loss goals faster.
But all of them, one way or another, are based on the acceleration of metabolism. It is this issue that today’s material will be devoted to. First, let’s figure out what the functional purpose of metabolism is. Basically, every time we eat or drink something, the metabolic process starts, as a result of which the consumed calories are converted into energy.
The higher the metabolic rate, the more calories are burned. Studies have shown that by mastering certain techniques, the body can be tricked into converting calories much more efficiently. In other words, it is possible to achieve control over the metabolic rate.
These techniques can be divided into two groups: nutritional and exercise-related. But in both cases, of course, you need to make personal adjustments, taking into account body weight, gender and age.
How to Boost Your Metabolism Through Exercise and Gym?
It is natural that exercise is one of the factors that speed up metabolism. This is quite understandable at the physiological level. During fitness activities, energy is wasted intensively. To replenish energy reserves, more and more calories are involved in the metabolic process.
As a result, it is not the nutrients that have been absorbed from food that are already metabolized, but the calories stored in the body itself. This is how the process of fat burning is reproduced, which, as a result, leads to weight loss. What kind of workouts do this in the best way?
High-intensity interval training
The quieter you go – the further you will be – this is not a very good principle in cases when it is necessary to speed up the metabolism. Alternating intense loads during interval training is by far the most powerful training method known to speed up your metabolism.
The advantage of such training is also that it stimulates the burning of calories not only during the training itself, but also for several hours after its completion. Neither cardio training nor gym work can provide such a prolonged effect.
Interval training is the best way to achieve weight loss. The indisputable advantage of this training system is that any workout can be turned into interval work: that is, it is suitable both for those who like to work out with free weights and on simulators, and for those who prefer aerobic exercise (running, swimming, cycling) …
The main principle is to alternate periods of high and low intensity. For example, the first 30-60 seconds is intensive work time, and the next 30-60 seconds is normal or slow speed work (so-called rest period).
It is advisable to perform such circles from 5 to 10, over time, increasing the periods of intensive work and shortening the periods of low-intensity work. Using this strategy allows you to consume more oxygen and stimulates the mitochondria of cells to work harder to process energy. As a result, the training time is shorter and the effect is greater.
Workouts in the gym
Even if you are at rest, the body still expends calories. In fact, about 75% of the calories burned on a daily basis are spent on just keeping people alive. At the same time, interestingly, the metabolic rate at rest is much higher in those people who have more muscle mass.
Every 0.5 kg of muscle uses 6 calories per day for its livelihood. This means that having even 2.5 kg of muscle tissue is the key to burning the amount of calories equivalent to 1.2 kg of unwanted weight throughout the year.
Therefore, the conclusion on the face is why you should not give up training in the gym either. The more and the harder you work with weights, the more the muscular skeleton develops, the more it requires calories, the higher the metabolic rate.
Cardio workouts
A 45-minute bike ride will increase your metabolic rate by more than 12 hours. Pretty good reason to remember how to pedal. You can also choose any of the aerobic sports you like: rowing, running, walking, badminton, refereeing, etc.
Here are just a few recommendations. First, cardio training is best done in the morning right after waking up, before breakfast, with a glass of water enriched with lemon juice. This will allow the body to burn not carbohydrates obtained from food at breakfast, but immediately draw energy from fat cells.
Second, watch your heart rate. It should be kept within 70-80% of the maximum, that is, 120-140 beats per minute. It is this range that is responsible for the processes of intense fat burning.
How to speed up your metabolism with proper nutrition?
It is generally accepted that proper nutrition accounts for 70% of fitness success. That is why we could not bypass this aspect. How does nutrition affect metabolic rate? First of all, you should pay special attention to the number of meals: the more there are, the higher the metabolic rate.
This does not mean that if you eat 5-8 times a day, you will consume excessive amounts of calories. This just means that the entire daily diet (for example, 2000 calories) must be divided by the number of meals (respectively 250-400 calories in each).
Thus, eating several times in small portions will develop a metabolic rate sufficient to burn calories around the clock at high intensity. Let’s give some more recommendations.
Drink green tea
Besides the fact that green tea is an excellent antioxidant that does not contain calories, it is also a metabolic booster. What is the reason? This is because green tea contains catechins, which trigger the release of fat from fat cells and help speed up the liver’s ability to convert fat into energy. So, if until today you preferred coffee, then it’s time to have a cup or two of green tea.
Remember Omega-3 Fatty Acids
Why omega-3s help speed up metabolism? These substances keep blood sugar in balance and thus help regulate metabolism. They may also decrease resistance to the hormone leptin, which researchers have linked to how quickly fat is burned. The human body needs dietary, healthy oils in order to lose weight and function properly.
The right types of fats and oils can help suppress hunger and increase the rate at which nutrients are absorbed by the body. Choose foods such as salmon, herring, tuna, flaxseed and olive oils, walnuts, and eggs from sources of Omega-3s.
Don’t skip breakfast
There are days when we most of all want to take a nap in the early morning hours. But for those looking to speed up the metabolism, take note of this: the importance of breakfast is a powerful boost to a quick start of the metabolism. If you have no appetite in the morning, opt for something light and nutritious. Greek yogurt with fruit is a great choice.
Drink enough water
This is a fairly easy way to speed up digestion and burn calories faster. Increasing water consumption by 1.5 liters per day (about 6 cups) increases metabolic rates by 30% and allows you to burn an extra 17,400 calories throughout the year! Quite an impressive amount that does not allow you to neglect such a simple way to speed up metabolism.
Don’t forget about your protein needs
The more muscle you have, the more calories you burn no matter what you’re doing. Exercising in the gym helps build muscle, but protein is required to keep it from breaking down and prevent metabolic slowdown.
The protein needs of individuals differ, but as a general rule, an intake of 0.8 to 1 gram of protein per kilogram of body weight per day should be sufficient to stimulate the metabolism. Therefore, try to include some protein in every meal throughout the day.
Spice
Capsaicin, a substance found in hot sauce and chili peppers, is capable of producing a powerful metabolic boost and increasing metabolic rate. So next time you cook chicken breasts in the kitchen, be sure to add a pinch of pepper.
We would like to give a few more recommendations that do not relate to either diet or training methods, but, nevertheless, are important factors in accelerating metabolism.
First. Get enough sleep. Scientists have found a link between metabolism and sleep quality: Not getting enough sleep can seriously slow down your metabolism. So try to get at least 8 hours of rest a day and stay on track.
And the second thing. Laugh more and more! It’s not a joke. According to a study published in one of the international journals dealing with excess weight, it was found that laughter can cause an increase in energy expenditure by 10-20%. This means that 10-15 minutes of good mood is 40 to 170 calories burned. Another reason to smile, isn’t it?)