. ..Speed up your metabolism accelerated and burn fat with these simple diet and lifestyle tips.
By the time 30 arrive, it seems that you finally got your house in order. At this point, you probably have a career, an available income, a comfortable house, a stylish closet. It seems as if you are up to all powers and things are really following your path. Then, suddenly, it happens.
It is noted that the winter weight does not come off so easily in the spring. That your pants are a little tighter. That a couple of drinks on a Friday night can ruin most of your Saturday. You tell yourself that it is because you are busy with work and it has been impossible to go to the gym, drink too much and eat take away food too often. All that may be true. But all this contrasts with the fact that something else is happening: your metabolism slows down. The good news is that by making some changes in the way of doing things, you can put a backup on the high gear. You only need a little knowledge.
- Turn off the thermostat
In a list that covers several easy ways to speed up your metabolism, this may be one of the simplest. Take the temperature in your bedroom by lowering it one level. That’s! A new study published in the journal Diabetes suggests that just turning on the air conditioner can subtly transform harmful fat into “good” fat, stimulated by the low temperatures of a person, which serves to keep heat from burning through ” Bad “fat reserves. The participants spent a few weeks sleeping in rooms with varying temperatures: A neutral 75 degrees, a cool place 66 degrees, and a pleasant 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their fat volumes. And believe it or not,
- Laughing keeps you slim
It’s no joke: genuine laughter can cause a 10 to 20 percent increase in baseline energy expenditure and resting heart rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute laugh festival can burn up to 40 to 170 calories. Who has the last word now? Do it!
- Make sure you eat enough
If you want to lose weight, you have to eat less, right? Not quite. Look, if you eat too few calories, you can cause the body to lose muscle mass, which will actually slow down your metabolism. What’s more, skimping on calories slows down the rate at which the body started burning calories to conserve the fuel it has. “The sub-supply of fuel is as risky as the excess fuel load,” explains Carolyn Brown, a registered dietitian at Foodtrainers in New York City.
- Drink green tea
Green tea contains catechins, a type of antioxidant that causes fat to be released from fat cells and helps accelerate the liver’s ability to convert fat into energy. In a recent 12-week study, participants who drank 4 to 5 cups of green tea a day and did 25-minute training lost an average of two pounds more and more abdominal fat than athletes who did not drink tea.
- Be Organic
“Hormones dictate how our body uses the energy we give it,” says nutritionist Lisa Jubilee. These tasks have become much more difficult due to the waste of hormones that we consume through food grown in greenhouses. If you want to give your metabolism a spin, Jubilee says, change organic meat fed with natural grass, eggs and dairy products, thus avoiding unpleasant hormones at mealtime. You can also get some organic foods at a discount using Amazon coupons.
- Train with intensity
When it comes to performing the best exercises to lose weight, neither weights nor cardio can move the needle completely from your account. Interval training is the best way to eliminate weight, increase your metabolism, improve your cholesterol profile and insulin sensitivity. In the gym, create a HIIT (High Interval Intense Training) class or make aerobic exercise your favorite, (running, biking, even walking) into a training interval by adding periods of intense speed (starting with 30 to 60 seconds), followed by rest periods (normal speed) for the same amount of time. Do it six to 10 times to complete a workout that reduces fat.
- Drink more water
Weight loss cannot be easier than this: drinking more water can increase the rate at which you burn calories, according to a study in the Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (two tall glasses), some people’s metabolic rates increased by 30 percent. Researchers estimate that increasing the water intake of 1.5 liters per day (about 6 cups) would mean burning an extra 17,400 calories throughout the year and a weight loss of approximately five pounds.
- Use extra virgin olive oil
Our body needs particularly healthy fat from dietary oils to lose weight and function properly. The right types of fats and oils help suppress hunger, maximize your metabolism and give nutrients throughout your body. Healthy monounsaturated fats such as olive oil can really help the body burn calories. Adding extra virgin olive oil to your diet is one of the 10 ways to lower your blood pressure.
- Work some muscle
Even when you are at rest, your body is constantly burning calories. In fact, 75% of the calories you burn each day are being used just to keep you alive. “The resting metabolic rate” is much higher in people who have more muscle, since each pound of muscle uses about six calories a day just to sustain itself. If you can pack in just five pounds of muscle and hold it, you can burn the caloric equivalent of three pounds of fat over the course of a year.
- Eat egg yolks
Although it is true that egg whites are low in calories, fat and contain most of the protein found in an egg, eating the whole egg is beneficial for your metabolism. The yolk contains many nutrients from the metabolism of Aviva, including fat-soluble vitamins, essential fatty acids and – most importantly – choline, a potent compound that attacks the mechanism of the gene that causes your body to store fat around your liver.
- Just do it … Briefly
Physiological reports showed that people who made five 30-second bursts of cycling at their best, followed by four minutes of rest, burned 200 extra calories that day. That is only 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours.
- Includes carbohydrates at night
The theory makes sense: Your body burns carbohydrates for energy, but if they are eaten before going to sleep, your body simply stores them as fat. However, weight loss pastes are not that simple. A study in the European Journal of Nutrition put two groups of men on identical weight-loss diets. The only difference? Half of the group ate their carbohydrates throughout the day, while the second group ingested carbohydrates at night. The result? The carbohydrate group at night showed greater dietary-induced thermogenesis (which means they burn more calories to digest their food the next day). On the other hand, the group that ate carbohydrates during the day showed an increase in blood sugar levels. Another study published in the journal Obesity obtained similar results. Those who ate carbohydrates during the night lost 27 percent more body fat and felt 13.7 percent more satisfied than those in the standard diet. It is better to keep running daily on a treadmill to burn your calories.
- Eat broccoli
Calcium and vitamin C make a good team well to improve metabolism. Broccoli contains both nutrients, not to mention the type of fiber that has been shown to increase TEF (the thermal effect of food, or its metabolic rate after eating). What’s more: Broccoli contains a compound that works at the genetic level “effectively disconnects” cancer genes, leading to the selective death of cancer cells and slowing the progression of the disease. One study found that men who ate three or more servings of broccoli per week had a 41 percent lower risk of prostate cancer compared to men who ate less than one serving per week.
- Avoid diet soda
Yes, yes, it has zero calories, but drinking diet soda can wreak havoc on your metabolism and have a flat stomach. Research published in the journal Trends in Endocrinology and Metabolism shows that artificially sweetened beverages can ruin the body’s normal metabolic response to sugar, it actually increases appetite. Increasingly, diet drinks are being linked to weight gain, metabolic syndrome, and a number of other ills.
- Less stress
Have you tried to calm down once in a while? It can be a boost for your metabolism. That is because stress can really cause the body to metabolize food more slowly. According to a study published in the journal Biological Psychiatry. To make matters worse, the foods we crave when we are stressed tend to be fatty and full of sugar. The researchers say that the combination of high-calorie cravings and metabolic rate is induced by stress, which can lead to significant weight gain. To keep your metabolism running strong, fight stress with laughter. Research shows that smiling and laughing (see tip # 2) causes stress hormone levels to decrease.
- Eat enough protein daily
The more muscle you have, the more calories you burn, no matter what you are doing. In the gym you help yourself to build muscle, to begin with. But you must maintain protein intake to prevent it from breaking down. It result the deceleration of your metabolic rate as a result. Protein needs vary by person. It generally consuming 0.8 to one gram of protein per kilogram of body weight per day. Also, it should be enough to increase weight loss. For a person of 130 pounds (58 kilograms), it would be equivalent to between 46 and 58 grams of protein. The research found that lack of protein causes it to be more difficult for the body to break down and digest than other nutrients,
- Get enough sleep
A Finnish researcher observed a pair of identical twins and discovered that in each set of siblings. The twin who slept less had more visceral fat. If you don’t want to do anything different, just get half an hour to fall asleep. It will make all the difference. If you suffer from insomnia, don’t be surprised if you gain a few pounds without eating a bite of extra food. Lack of sleep can cause several metabolic problems. It causes fewer calories to burn, lacks appetite control and experiences an increase in cortisol levels, which stores fat. Lack of sleep – which experts say is 7 to 9 hours a night for most people – also leads to glucose impairing tolerance, Also known as the body’s ability to use sugar as fuel. “We all have those less adequate nights of sleep,” says nutritionist Lisa Jubilee. “But if it’s a normal situation, it’s better to lengthen each night’s sleep, if fat loss or weight maintenance is your goal.”
- Take a break at work
Ideally, sleep about eight hours every 24. Most people spend another seven to ten hours sitting at their desks. That means that the vast majority of us spend most of our time sedentary. Our bodies were not designed for this level of inactivity. Most of the evolutionary history of human beings is involved in being active, in search of food and fuel. Nutritionist Lisa Jubileo says that one way to burn more calories a day is to stand up and sit down. She cited a British study, which found that sitting at work burned 50 more calories per hour.
- Bites the chocolates
In a study by researchers from Switzerland and Germany, participants ate about 1.5 ounces of dark chocolate a day for two weeks.
Ultimately, these chocolate cutters had lower stress-hormone levels and a more regulated metabolism than the control group.
Scientists speculate that the chemicals present in cocoa, such as flavonoids, play an important role in regulating metabolism.
It helps them to relieve stress and that it can cause your engines to burn more fat. We are talking about small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough.
- Don’t forget the cheese
Yes, you heard right! We all know that cheese is a satisfying, portable, and inexpensive food. It is full of calcium, vitamin D, and protein. It is that last quality that makes it a motor for metabolism. “Calcium can also promote weight loss, as it helps maintain muscle mass, which helps maintain metabolism. It also helps burn calories more efficiently throughout the day. That does not mean that you can help yourself with a cheese casserole. However, cheese in sandwiches is rich in fiber.