The speed of metabolism is the main reason that some people eat huge amounts of food and don’t get fat, while others consume less calories and still gain weight. If you are like the second type of people, dont worry, it’s not the end of the world. With a few changes to your lifestyle, you can quickly speed up your metabolism. Before we go any further, let’s first understand what metabolism really is.
Metabolism is the intensity with which our body converts the nutrients contained in the food into energy. The energy needs of everyone are different. They depend on the height, weight, physical activity, health and lifestyle.
What does metabolic rate depend on?
To a great extent, metabolism depends on the mass of muscles, bones and internal organs. The bigger the mass is, the faster the metabolism in the body. Because in most cases men have more muscle mass and more energy, their metabolic processes are 10-20% faster than women. Heredity and hormones are another reason why your metabolism is slow or fast.
Here are the 10 ways to speed up your metabolism.
Don’t skip breakfast
During sleep, the body goes into “rest” mode. The metabolism slows down by about 30-40%. When you wake up, the metabolism gradually returns to its normal levels of work, but it takes a few hours. The best way to tell your body to wake up and start working at 100% is with a good breakfast. Here is more about why you need to eat breakfast every day.
Exercises are the safest and most effective way to speed up your metabolism. Also, in anaerobic strength training you continue to burn fat even after the end of the training.
Exercises do wonders for your metabolism because the easiest way to burn more calories is by gaining muscle mass. For every extra pound of muscle, the body burns 50-80 calories a day more. That is, if you increase your muscle mass by just 5 pounds, you automatically burn more than 250 calories a day.
Drink more water
Water is necessary for all the processes that take place in our bodies. If you are even slightly dehydrated, this will lead to a slowing of your metabolism. Check all the benefits from drinking more water here.
Sleeping between 7 and 8 hours every night is absolutely essential for your metabolism to work properly, because many of the metabolic processes occur only when you sleep. Everything below this threshold can affect the efforts of your body to burn calories. It is best if you can create a habit of going to bed and getting up at the same time every day.
Eat more often
The metabolism accelerates as soon as you start to eat, because your body needs extra energy to digest and transport nutrients. Your aim need to be to eat more often and in smaller portions.
Eat foods rich in protein
Of all macronutrients, acceleration for metabolism is most pronounced after eating high protein foods. Then about 25% of the calories go to digestion and transport. Foods rich in clean protein are: fish, white meat, eggs and plant protein such as beans, quinoa and others.
Do NOT starve
Starving and low calorie diets have long-term effects on your metabolism. Think of metabolism as fire – to maintain it, it needs to get fuel. If there is no fuel, it starts to quench.
In order to lose weight, you need to supply your body with enough (and quality) fuel, which you can then burn with regular and proper training and fast metabolism. If you really want to lose weight and speed up your metabolism we recommend reading the book “The Super Metabolism Diet“.
Coffee contains caffeine, which in turn increases not only your energy but also speeds up the metabolism. If you want to achieve this effect of increased metabolism from a cup of coffee, it is important to drink it without sugar or other sweeteners.
Eat spicy food
Make your food spicy. Chili peppers are known not only for their spicy taste but also for their beneficial properties. Only one pinch of hot pepper added to the food makes it spicier and at the same time speeds up your metabolism. The reason for this is that when eating this kind of food, body temperature rises and the body tries to cool down. However, energy is needed for this process, so you are burning more calories.
There are a lot of solid arguments in favor of dark chocolate, especially that it speeds up the metabolism in the body. This effect is because of the caffeine and catechin antioxidant that the dark chocolate contains. A small piece of this sweet pleasure improves both mood and metabolism. Keep in mind that it still contains a lot of calories, so don’t eat the whole chocolate at once.