Can metabolism increase be your secret weapon?
Everything that increases metabolic rate: exercises, illness, short-term stress cause an increase in daily calories requirement. Metabolic Resting Rate is also dependent on age, weight, height and sex.The older we get, the harder it is for us to stay in good shape and eat what we want. The reason is that our Basal Metabolic Rate slows down while we lose muscle tissue in aging process. High and long-lasting levels of stress hormones, starvation, temperature changes can also reduce Metabolic Resting Rate. Therefore, the use of radical weight loss diets with very low calorie consumption slows down our metabolic rate, which makes the achievement of the desired goal very difficult, if not impossible.
How can you boost your metabolism?
Your metabolism slows down while you sleep, so the best way to speed it up again is to eat breakfast . Researchers from the University of Sydney, Australia, found that people who eat breakfast rich in fats are getting hungry faster than those whose first meal consists of complex carbohydrates. Rich in fiber, complex sugars are digested and absorbed a lot longer in the body than fat, so they don't cause rapid changes in blood sugar levels. Carbohydrates are very important in our daily diet, but especially those in vegetables, fruits and whole grains.
Eat protein rich food
Protein consists essentially of amino acids, which are more difficult for the body to digest than fats and carbohydrates. This does not mean that you have to use high-protein diet, but you should make sure that 10 to 35 percent of your daily calorie intake comes from protein. You should choose low-fat sources of protein such as fish, chicken, turkey, low-fat yogurt, cheese and legumes.
Eat often but small portions
Eating small, regular meals throughout the day instead of two or three large ones helps maintain the pace of your metabolism on the high level. This is also an efficient way to stop you from overeating. Do not let the gap between meals last longer than 4 hours.
Spice your food up
Capsaicin, a compound found in chili peppers stimulates the body to release a greater amount of adrenaline, which speeds up metabolism and thereby increases the amount of calories burned in digestion process.
Drink cold water, coffee and green tea
Water stimulates the sympathetic nervous system, which in turn stimulates the metabolism. Moreover, cold water forces the body to use energy to warm it up. Caffeine causes an increase in nor-epinephrine, a neurotransmitter that activates the sympathetic nervous system, and increases the metabolism. Green tea contains caffeine and the antioxidant called EGCG that boosts metabolism to work. Studies also show that green tea can increase fat burning.
You can increase your metabolism by aerobic exercises that speed up breathing and heart rate. It is also important to remember about a strength training. Muscle tissue is metabolically active, therefore working the muscles during exercise increases your metabolism so you lose weight while you rest too.
More about Metabolism and what slows it down: Metabolic rate and its secrets
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