Although we are doing everything to lose weight, it may be difficult for our body to burn calories. How to speed up metabolism and improve energy balance
We all know people naturally gifted with the grace of a fast metabolism, those people who seem to eat whatever they want and never gain an ounce of weight. Others, on the other hand, carry out countless diets, start exercise routines, visit nutritionists, and at the slightest carelessness they regain the weight they had lost. Today we tell you how to speed up the metabolism so that reducing these measures is something much easier and more pleasant.
Metabolism: what is it
Metabolism is a set of physical and chemical processes that occur in cells, and that transform the nutrients in food into the energy necessary for the body to carry out all its vital functions, such as breathing, digestion, circulating blood, maintain body temperature, and eliminate waste. A slow metabolism is less efficient at burning calories.
Although this is a very common problem and seems difficult to solve, there are many ways to help your body work harder and burn more fat. Read the following tips to find out how to activate your metabolism and get your weight loss efforts off to a flying start.
How to speed up metabolism to the maximum
We share here 5 tips to help our body achieve optimal speed when metabolizing the food we eat.
1. Sleep well: the body needs to rest.
Underestimating the hours we sleep each night can be expensive: the body not only uses energy to move and think, but also when it is at rest. In addition, resting properly helps the body to function better, which increases metabolic activity and helps burn calories.
2. Doing physical activity
Muscles are the biggest calorie burners in the body. In addition, practicing sports causes variations in the metabolism that favor the cardiovascular system and prevent diseases such as diabetes. From a chemical point of view, exercise generates changes in the body, such as producing certain substances and motivating the activation of regulators that contribute to our health.
3. Make 5 to 6 meals a day
Not skipping meals is a strategic point in speeding up metabolism. It is important to eat every 2 or 3 hours to keep the metabolism active and the body energized. Thinking that skipping breakfast helps you lose weight is one of the most common mistakes. On the contrary, not only will your appetite increase and you will eat more at the next meal, but your body will also burn calories more slowly. A good breakfast is the best way to start the body to face the day with energy.
4. Hydrate properly
Within nutrition and especially in relation to metabolism, the role of hydration must be highlighted. Drinking water is one of the fundamental pillars to eliminate toxins and achieve a feeling of satiety that reduces anxiety. In addition to quenching thirst, being well hydrated helps regulate the proper functioning of cells, favors the transport of nutrients.
What is the amount of water needed to be considered well hydrated? There are no universal recipes; each individual has specific hydration needs depending on factors such as age, gender, metabolic function, level of physical activity and environmental conditions.
5. Protein
Food can temporarily boost your metabolism for a few hours.
This is known as the thermic effect of food (TEF). The extra calories required to digest, absorb, and utilise the nutrients in your meal are to blame.
Protein produces the most significant increase in TEF. Protein takes 20 to 30 percent of its valuable energy to be expended for metabolism, compared to 5 to 10% for carbohydrates and 0 to 3% for fats (2Trusted Source).
Protein produces the most significant increase in TEF. Protein takes 20 to 30 percent of its valuable energy to be expended for metabolism, compared to 5 to 10% for carbohydrates and 0 to 3% for fats (2Trusted Source).
Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating
Eating additional protein can also help prevent the decline in metabolism commonly associated with fat loss. This is because protein helps prevent muscle loss, a common side effect of dieting.
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.