The higher the metabolism, the more calories you burn and the less fat you store. As part of weight loss, it is therefore essential to boost it. To do this, here are some tips.
The metabolism is the set of chemical reactions occurring in cells, through which the body transforms what we consume into energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR). Basal metabolism corresponds to the "incompressible" energy needs of the body, that is to say the minimum daily energy expenditure allowing the body to survive (breathing, digestion, brain function, maintaining body temperature, etc.). It depends on sex, age, height, and weight.
The best way to naturally stimulate your metabolism is to practice a sporting activity of high intensity on a regular basis. And for good reason, sport, and more specifically weight training exercises, increases the amount of muscle. The more muscle mass we have, the more we increase the speed of the metabolism because the muscles will become more energy intensive. The body will burn calories not only during exercise, but also at rest.
You should focus on foods rich in protein such as poultry, eggs, fish and dairy products. Besides the fact that protein helps build and maintain muscle fibers, it requires a lot of energy to be digested and assimilated, much more than fat.
DO NOT SKIP MEALS
To speed up our "burning machine", on the other hand, we must ensure that we eat at set times and do not skip meals. When you break your normal food cycle, your metabolism slows down. If the body gets less food, it will start to save energy, burn fewer calories, and store more fat.
DRINK ENOUGH WATER
You should also drink enough water (about 2 liters per day), mainly between meals. According to a study published in the Journal of Clinical Endocrinology & Metabolism, drinking 500 ml of water (two large glasses) helps temporarily increase the rate of metabolism by about 30%. In addition, water promotes feelings of fullness and can calm a craving.
If you're going to kick start your metabolism, it's important to control your cravings for sugary foods. Consumed in excess, simple sugars generate the production of insulin, a hormone that promotes fat storage, and therefore weight gain. Prefer complex carbohydrates which, during digestion, require almost as much effort as protein.
Lack of sleep has deleterious effects on the metabolism. A night that is too short and of poor quality can lead to an increase in ghrelin, the hormone that triggers hunger, and a decrease in leptin , the satiety hormone. Between overeating and fatigue, we are in fact less active and the metabolism drops.