How to speed up your metabolism

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

On the path of almost every person who monitors their weight, there are two pitfalls. It is about speeding up your metabolism and overcoming the weight plateau. I propose to begin with discussing the first problem, because if you correctly approach its solution, then perhaps the second will be resolved by itself.

So, first, let's understand what metabolism is. Metabolism or metabolism is a chemical process by which the body digests food and gets energy from it. How much we can eat without gaining weight depends on this process. Over the years, the woman's metabolism changes, approximately every 10 years there is a decrease in the metabolic rate by 5-10%. From the age of 30, hormonal activity begins to decrease, muscle mass begins to decrease. After 40 years, women begin to lose more than 100 g of muscle per year, since they enter the premenopausal period, which can last about 15 years, until the onset of menopause. If during this period no special efforts are made, then a change in the hormonal background will inevitably provoke the deposition of excess fat.

So, the question arises: what can be done to speed up the metabolic process? Since the overwhelming majority of my patients are women, I have developed a program specially for them that helps to accelerate metabolic processes.

The most important thing here is to consistently and consistently fulfill the assigned tasks and avoid the so-called "short-distance races"!

Only a clear daily algorithm of actions will allow you to maintain your metabolism at the proper level! And for this there is nothing better than a daily routine. So:

7.00. Waking up at this time is the most physiological for the body. Also remember that waking up earlier than usual will help you burn those extra calories. Doing simple household chores can double your base metabolic rate (BMR). This means that every hour the body will burn an additional 75 calories in excess of the BMR. Remember, BMR is the smallest number of calories the body needs to perform basic automatic functions.

8.00. Breakfast. Half an hour before breakfast, you need to drink a glass of water. A light meal of foods that contain the right balance of protein, carbohydrates, and fat (such as a poached egg on rye toast sprinkled with walnuts) is the perfect combination to avoid hunger cramps in the late morning. A cup of sugar-free coffee is the perfect morning tonic to help boost your metabolism.

8.30. Leaving home for work. Walking even part of the way will help convert the carbohydrates from breakfast into glycogen (starch) for muscle building! That will inevitably speed up the metabolic process, since you will expend 3.5 times more calories than with regular BMR.

10.00. We drink a glass of water. When the body lacks moisture, it often gives hunger signals. In addition, dehydration can also slow down metabolic processes. If you have a sedentary job, do so-called hidden gymnastics, alternately straining and relaxing different muscle groups. For every hour of movement, you use an additional 50 calories.

11.00 … Lunch. May consist of one banana and a glass of natural drinking yoghurt. If you manage to start eating a little 4-6 times a day, the metabolic rate will increase by about 1.5 times.

12.00. Start preparing for dinner, it is very important to eat in a calm state. Try autogenic training techniques, think of something pleasant and relaxing.

Your body will better absorb food if you are not stressed. Also, don't forget to drink a glass of water!

13.00-14.00. Stock up on complete protein at lunch. Your body uses 20-30% more energy to digest proteins than to digest carbohydrates and fats. Protein-rich chicken salad with a little brown rice can help deal with the slowdown in the afternoon.

15.00-16.00. Typically, this time is associated with an afternoon snack or a quick, and often unconscious snack. At this time, you should limit the consumption of sweets, as a large dose of sugar will lead to a sharp jump in insulin levels. Your body will be instructed to stop the metabolic process and start storing fat. So it is better at this time to eat a piece of low-fat cheese with rye toast and drink a glass of tea without sugar.

17.00-18.00. This is the optimal time for sports. The data of the WHO, which is initiating research in the field of the influence of physical activity on the body, convincingly prove that physical exercise is most effective at this time. Before and after training, you should drink about a liter of water in total.

19.00-20.00. Dinner time. Taste preferences, of course, are different for all of us, but it should be remembered that those who combine alcohol and fatty foods burn fewer calories and gain more excess weight. However, a full dinner, consisting of, for example, oven-baked fish and vegetables, should also not be too low in calories. A radical decrease in the number of calories provokes the body to hold on to those already received, and this slows down the metabolic process by almost 30%.

21.00. Once again, resort to auto-training techniques, try to come to a calm and even frame of mind. Stress increases the hormone cortisol, which in turn causes an acute need for carbohydrates and fats. Deep breathing exercises can help you relax.

22.00-23.00. Get ready for bed. Remember that just one week of "sleep deprivation" causes the body to produce a lot of insulin, which increases the tendency to store fat. In addition, growth hormone, which allows adults to spend calories while sleeping, is only produced if you manage to fall asleep before 24 hours! In addition, if you are tired, then the next day you will not have the energy to take active actions that lead to the expenditure of calories.

It may seem to you that these tips are banal and too simple in order to solve such an important issue as speeding up your metabolism, but I assure you that this system works, especially if you do not behave like a short distance runner, but are firmly on the path. marathon!

Only in this case you are guaranteed a slim figure. And what to do if, despite all efforts, the weight still does not want to decrease, we will talk next time … I wish you good luck!