There are many people who would give a lot to increase their metabolism. Having a high metabolism allows a person to burn fat and lose weight quickly with the least amount of activity. Metabolism is the rate at which the body produces and expends energy and calories to sustain life.
There are several factors that affect a person’s metabolism such as the amount of muscle tissue, the frequency of meals consumed, genetics, stress levels, personal nutrition, and activity levels. Metabolism slows down due to the following: loss of muscle tissue due to insufficient physical activity, the body’s tendency to cannibalize its own tissue because there is not enough food energy to support it, and the decrease in physical activity that occurs naturally. with age.
Here are several ways to boost a person’s metabolism:
- Build on lean, average body mass. It is only natural for the metabolism to decline with age, but it is possible to counteract the effects. The amount of muscle a person has is a very strong determinant of the ability to burn calories and lose fat. So it goes without saying that exercise is essential. Build strength and resistance by exercising at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs instead of the elevator can already cut calories. The key is to match the amount of food to the amount of activity a person has. Here are some guidelines for getting the right exercise:
For strength training
-Increase the number of repetitions of a given exercise. Add the resistance level
- Use advanced training techniques if possible for cardiovascular training.
- Insert intervals between exercises
- Perform cross training and combine the exercises
- Count on resistance and speed
Eat breakfast. Many people ignore the fact that breakfast is the most important meal of the day. Surprisingly, those who eat breakfast are thinner than those who don’t. Metabolism can slow down significantly if breakfast is taken mid-morning or if you wait until noon to eat.
Avoid sugar. Sugar allows the body to store fat. It is recommended that a person consume foods that help maintain an even blood sugar level. In addition, it should be done progressively 2-3 times a week to stabilize blood sugar.
Eat spicy foods. Hot dishes with bell peppers can increase the metabolism.
Sleep more. According to research, it is more risky for people who don’t sleep enough to gain weight. Muscles are also restored during the last few hours of sleep.
- Increase water absorption. Water flushes out toxins that are produced when the body burns fat. Water is involved in most bodily functions, and a lack of water slows down the speed of the body system, causing unnecessary stress.
Eat smaller meals. It is advisable to consume 4 to 6 small meals with an interval of 2 to 3 hours.
Never skip meals. People tend to skip meals to lose weight, which is a big mistake as it slows down metabolism.
Plan meals in detail. Always prepare the correct amount of food at the specified intervals. Don’t make the mistake of eating meals in sporadic patterns.
- Get rid of the stress! Stress, be it physical or emotional, causes the release of a steroid called cortisol, which slows down metabolism. People also tend to overeat when they are stressed.
Slurp on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no unwanted side effects if too much is consumed.
- Include more energy foods in the diet, such as fruits and vegetables, beans, and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience necessary to stabilize the level of metabolism, which plays an important role in weight loss. A person must realize that eating well and exercising is not just a passing fantasy, but a way of life.