The topic of metabolism invariably comes up when it comes to diet and weight loss training. Everyone has a friend who can afford to eat “everything” but does not get fat. It is in these cases that one speaks of excellent metabolism. You can also follow different procedures to boost your metabolism, like the use of metabolism booster pills, diet, or physical activities. Here are some tips to speed up your metabolism.
Move as Much as Possible
The easiest way to boost your metabolism is through physical activity. Regular sports, yoga, fitness, aerobics help burn calories, build muscle mass, speed up metabolism, and reduce body fat. The World Health Organization recommends strength training at least twice a week or 75-150 minutes of vigorous (or 150-300 minutes of moderate) aerobic activity per week.
Sleep for at Least 7 Hours
A healthy 7-8 hour sleep promotes the production of endogenous hormones that speed up the metabolism.
Give up Sugar
Excess sugar in the body leads to the production of large amounts of insulin, which slows down the metabolism.
Eat Protein Foods
Protein-rich foods are the best to boost your metabolism. A study by the Canadian McMaster University showed a positive effect of dairy products on the acceleration of metabolism. It turned out that women who consume three or more servings of dairy products a day had better metabolism and faster gaining muscle mass, in contrast to those who do not consume “milk” or eat little of it.
Include Tea and Coffee in Your Diet
A cup of green tea without additives has been found to speed up calorie burning by 2 hours and coffee by 4 hours.
Do Not Neglect Spicy Food
If health allows, it is worth seasoning dishes with pepper, eating garlic, mustard, and tabasco. Spicy foods are a great way to boost your metabolism. Of the seasonings, cardamom, cilantro and cinnamon are considered to be metabolism boosters, which increase metabolism by almost 20%. Tasty and healthy!
Take Cold Drinks
The body will spend additional calories on heating the liquid, so you should prefer cold drinks. This was proved by researchers from the University of Utah, who found that a glass of ice water can increase the metabolic rate by 30%, holding it for 10 minutes.
Walking
Hiking at a good pace is a simple and effective method to boost metabolism and lose weight. 7-8 thousand steps a day will improve your metabolism and help you lose weight.
Take Vitamins and Minerals
The deficiency of certain nutrients leads to severe metabolic disorders and excess weight. Taking selenium, iodine, and omega-3 supplements can help improve metabolism and overall well-being.
