How to speed up the body's metabolism

Metabolism is one of the main processes in the human body, which is responsible for processing food into energy. When it slows down, fat deposits accumulate on the sides and hips, from which they try to escape with hard diets and starvation. In fact, it is not necessary to reduce the number of calories consumed to 1000 per day, it is enough to speed up the metabolism with the help of proper nutrition and adequate physical exertion.

We enrich the diet

The main enemy of metabolism is the lack of food. Metabolism resembles a fire: while the stomach receives food, the body actively digests food and distributes energy to all organs. Fuel runs out - saving mode is activated, metabolism slows down. To re-ignite the flame, will have to try hard.

Rule 5 servings
The stomach should not be "idle" without work.Recommendations not to dine after 6 pm should be forgotten, they are useless and even harmful. It does not matter what time a person eats. The main thing - what he eats, and in what amounts.

Follow the rule of 5 servings:

1. During the day should be at least 4, and preferably 5 or 6 snacks.
2. The size of the portion is any, but the energy value does not exceed 300-400 kcal.
3. Breakfast is holy. You can not miss the morning meal, because it is he who starts the metabolism.
4. The last snack is always light and low-calorie. A glass of kefir or a bowl of salad, eaten 2-3 hours before bedtime, will do. At night, the stomach needs rest, otherwise gastritis and digestive problems arise due to overload.
5. The average woman should receive 2000–2500 kcal per day, a man 500–1000 kcal more.

Diets are a waste of time and resources. Severe dietary restrictions lead to a slow metabolism, diseases of the digestive organs and sharp weight gains. The right choice is a balanced and varied menu, with many vitamins, complex carbohydrates, minerals and protein.

Meals to speed up the metabolism
Start the day with porridge and omelet or cottage cheese. Groats supply the body with complex carbohydrates, and eggs - protein, which takes a lot of energy to digest.Thanks to this breakfast, a person stays full longer and metabolism accelerates by 10–15%.

Useful raw vegetables, in which a lot of fiber. Coarse fibers cleanse the intestines of excess accumulation, so the digestive organs work better, and the metabolism becomes faster. Fiber is present in oatmeal and bran bread, from which tasty and nutritious toasts are obtained.

It is recommended to make a diet in such a way that 40–50% of all the food eaten is in proteins, 30–40% in carbohydrates, mainly complex, and only 10–15% are fats. The menu should contain foods rich in minerals and vitamins:

1. Iodine is important for the health of the thyroid gland, on which the metabolic rate depends. The body receives this mineral from seaweed, hake, salmon, herring and seafood.
2. Chromium is needed by the body to process carbohydrates into energy and maintain blood sugar levels. You can replenish mineral reserves with the help of grain bread, peas or beans, cereals and vegetables.
3. It should be consumed daily 1300 mg of calcium, which is in milk, cottage cheese, hard varieties of cheese, yogurt and yogurt, egg yolks and soy.
4. Thanks to omega-3 fatty acid, leptin is produced, which speeds up metabolism and protects the liver from fat deposits. The main source of useful component is sea fish. Any fatty varieties like salmon or tuna will do. An alternative for vegetarians is walnuts with linseed oil.
5. Accelerate the metabolism and catechins with caffeine, which are contained in natural coffee, black and green tea.

Fans of herbal decoctions are recommended to try a drink made from hips, hawthorn and black currant berries. The components are ground and brewed a spoonful of the mixture several times a day. In this tea a lot of ascorbic acid, without which the metabolic processes in the body slow down.

Interesting: Grapefruit is no less useful for metabolism. In citrus there is fiber, and ascorbic acid, and amino acids that promote the breakdown of fat. One orange fruit per day - and digestion is normalized, the metabolism will accelerate, and the fat layer will melt by the hour.

Metabolism and red pepper
People with a healthy stomach are recommended to add spices to food: mustard, garlic, chili and ginger root.Pepper contains capsaicin, which is responsible for its spicy taste. The substance acts on the nerve endings, due to which the body temperature rises and heartbeat increases. Blood circulates through the body faster, being saturated with oxygen, which is involved in the breakdown of fats. Enough 1 chili pepper to metabolism accelerated by 25%. The effect lasts about 3 hours, and during this time about 305 kcal are burned.

The ginger root and cinnamon sticks that can be added to tea have warming properties. These drinks are recommended to use after the holidays and feasts to help the stomach digest all the food and turn it into energy.

Important: In the summer it is advised to add ice cubes to water or juices. The stomach spends on cold drinks twice as much energy: half the calories for heating, and the second for digestion.

About good and bad habits

People who start every day with a glass of water on an empty stomach, less often than others are faced with obesity and slow metabolism. The main organ responsible for metabolism is the liver. It converts fat cells into energy, but when dehydrated, the process slows down, and the food eaten becomes folds on the stomach and cellulite on the thighs.

The body needs fluid to dissolve and transport nutrients and reduce appetite. It absorbs part of the calories and heat energy, therefore it is important for a fast metabolism. A woman should drink 1.5–1.8 liters of water per day, and a man should be between 2 and 2.5 liters.

Cigarette - the enemy of metabolism
Nicotine, like alcohol, poisons the body. Enough portions of strong alcohol to annul the results and benefits of a half-hour intensive workout. Men who regularly drink beer decrease testosterone levels. It is this hormone that is responsible for the growth of muscle mass and metabolism, hence the tummies and "female" sagging breasts, digestive problems.

No less harmful to the body nicotine. The body consumes a lot of fluids to eliminate this toxic substance, which clogs the blood vessels and impairs circulation. The body suffers from dehydration, so the metabolism slows down.

Exercise is important

Why did primitive people always remain slim, even though they had breakfast and had dinner with mammoth chops? They were in constant motion. Modern residents of megacities and small towns prefer to lie on the couch, spending only 50-60% of the energy received. At the same time, people indulge themselves with sweets, fatty foods and sausages.The body easily receives the necessary calories and even more, therefore, the economy mode with a slow metabolism is activated.

To start the metabolic processes, you should make friends with the bike, give yourself a gym membership, master rollers in the summer, and skate in the winter. Any loads are useful:

• running and morning exercises;
• long distance walks;
• jumping rope;
• climbing stairs;
• walking the dog;
• active games: football, basketball, tennis;
• swimming in the pool and open water.

The more active a person is, the faster his metabolism. In addition, due to strength training increases muscle mass. They are recommended to combine or alternate with cardio exercises that help reduce the fat layer.

Interesting: The body of an active person spends 100 calories per day to maintain the work of 1 kg of muscles. If the energy obtained from food is not enough, the body begins to break down fat reserves.

An average 30-year-old woman should train intensively twice a week for 40 minutes so that her body burns calories even in a state of calm and the metabolism remains fast.

No worries

When the body is subjected to stressful situations, the level of lactic acid and sugar rises in the blood, which leads to a change in eating habits. Some people lose their appetite, others try to fill a bad mood with something tasty and not very helpful. Regular stress leads to disruption of water-salt balance and slower metabolic processes. A constant overeating and an excess of calories negatively affect the shape and well-being.

Modern man is difficult to avoid stressful situations, but there are techniques that allow you to get rid of bad emotions without harm to mental and physical health. One helps meditation and yoga, others enjoy singing or dancing, others are soothed by coloring, embroidering or modeling from clay or plasticine.

It is important to find an activity that relaxes and pleases, distracts from the persistent desire to eat a chocolate bar or sausage sandwich. And if it is difficult to overcome the craving for harmful snacks, you should drink a cup of chamomile tea or decoction of valerian root. Drink simultaneously soothes and fills the stomach, creating a feeling of satiety.

Taking care of yourself

The body needs a full seven- or eight-hour rest.Regular lack of sleep - stress, which slows down the metabolic processes. If a person feels overwhelmed, suffers from chronic fatigue, he is recommended to change his schedule and habits:

• do not stay at the computer until 3 at night;
• go to bed no later than half past eleven, or better at 10;
• Do not use your phone or tablet before going to bed.

Owls who find it difficult to get out of bed in the early morning are recommended to start the day with a contrast shower. The procedure normalizes blood circulation and causes the body to expend more energy, accelerating metabolic processes. It is necessary to alternate warm and cold streams every 50 seconds, and always finish with ice water. You can replace morning exercises with a contrasting shower, but you cannot refuse completely from physical activity.

Heat lovers who find it difficult to force themselves to swim in cold water should go to the sauna, sauna or infrared. High temperatures open the pores and increase blood circulation in the soft tissues. Instead of a bath you can take hot baths, which are equally effective in accelerating metabolism.

Additional procedures

Will launch metabolic processes professional or home massage.The body should be kneaded and rubbed to redness, and to enhance the effect, it is recommended to add a few drops of essential oil to ordinary oil. Suitable:

• lavender;
• eucalyptus;
• pink
• from carrot seeds;
• lemon;
• juniper;
• bergamot;
• grapefruit

Essential oils are added to creams for the face or body, bath or aromatic lamps.

Ultraviolet for metabolism

Optimism and lovemaking
People who know how to enjoy life and do not get upset over trifles, slimmer fellow pessimists. The secret of optimists is that they are less likely to suffer from stress, they constantly rush off somewhere and love their body, so they try to take care of it.

Accelerates metabolism and sex. Only quality, which ends with orgasms and brings pleasure to both partners. During lovemaking, heartbeat increases, calories are burned and hormones are released that have a positive effect on human health and well-being.

There are many ways to start the metabolism, improve the work of the digestive organs and lose a few pounds. But if physical activity, proper nutrition and optimism do not work, you should consult a doctor and check your hormones, thyroid and pancreas, donate blood for sugar and find the cause of slow metabolism.

Video: how to speed up the metabolism