How to Speed ​​Up Your Metabolism

It is said that the speed of metabolism determines a person's weight. People with fast metabolism are the type that are less likely to gain weight, while those with fast metabolism are the type that are more likely to gain weight. The intestine is the largest digestive organ of human beings. If we want to prevent obesity, we must speed up our metabolism. So how do we speed up our metabolism? What are some good and effective measures? I believe this is a question that many friends who want to lose weight are eager to know.

For us humans, the speed of metabolism is also affected by genetic genes. Moreover, data shows that even when they are stationary, men consume more calories than women. When people reach a certain age, their metabolism will slow down. How to speed up metabolism? Let us learn about it in detail.

Even if we don't move during fitness, the body is still consuming energy (energy required for basal metabolism). The more muscular a person is, the higher their basal metabolic rate is. Each pound of muscle requires approximately 6 calories per day to maintain, while each pound of fat only requires 2 calories per day. This small difference will add up over time. In addition, after a set of endurance training, muscles throughout the body are activated, while the average daily metabolic rate is increased.

Although aerobic exercise cannot build large muscle groups, it can increase the metabolic rate within a few hours after exercise. The key is to actively participate. Compared with moderate and low-intensity exercise, high-intensity exercise has a stronger and more lasting effect on resting metabolic rate. To achieve this goal, you can take some high-intensity training classes at the gym or add short jogs to your normal walks.

Drink more water. The body needs water to participate in energy metabolism. If you are even slightly dehydrated, your metabolism will slow down. A study once showed that adults who drink more than 8 glasses of water a day can burn more calories than those who only drink 4 glasses. Drinking a glass of water or other sugar-free beverage before each meal or snack can help keep your body hydrated. Also, eat more fresh, water-rich fruits and vegetables instead of pretzels or chips.

Adding ice to drinks Frozen drinks can prompt the body to consume more calories during the digestion process. Research suggests drinking 5 to 6 glasses of ice water a day can help burn an extra 10 calories. It may not sound like much, but if you do it consistently for a year it's the equivalent of losing 1 pound of weight without dieting. Drinking iced tea and coffee without cream and sugar can also achieve the same goal.

How can eating more help you lose weight with the frequent meals system? Of course not, but eating small meals frequently is the way to lose weight. If you wait several hours between large meals, this will slow down your metabolism. Eating small meals or snacks every 3 to 4 hours can keep your metabolism running high, so you can burn more calories throughout the day. Many studies have also shown that eating snacks at regular times can reduce food intake at meals.

Eat some spicy food. Spicy food contains some compounds that can speed up the body's metabolism. For example, a tablespoon of chopped pepper can temporarily increase your metabolic rate by 23%. While some studies suggest the effect only lasts half an hour, if you eat spicy food regularly, the effects can accumulate. Therefore, in order to quickly increase the metabolic rate, you can add some peppers to the food or add some red pepper powder to the stew.

Eat more protein. The body needs to consume twice as much energy to digest protein as it does to digest fat and carbohydrates. (This process is called the thermal effect of food, also known as the special dynamic effect of food, a process that only consumes energy but does not produce energy.) Although you want a balanced diet, you can quickly increase energy consumption by replacing part of the carbohydrates with lean meat and protein-rich foods during meals. Healthy protein sources include lean pork and beef, fish, white meat (chicken, duck, etc.), tofu, nuts, soy beans, eggs and low-fat dairy products.

Drink your coffee black If you like coffee, you may enjoy a boost in energy and increased focus after a cup during your morning routine. Part of this is due to increasing your metabolic rate for a short period of time. One study showed that the caffeine in two cups of coffee could cause a 145-pound woman to burn 50 extra calories over the next four hours. Be sure to drink it black without cream, sugar or flavored syrups, otherwise you will consume more calories than you burn.

Green Tea Drinking green tea and oolong tea provides the combined benefits of caffeine and catechins, which can increase your body's metabolism for several hours. Studies suggest that drinking 2 to 4 cups of green or oolong tea a day can help the body burn 50 extra calories. If you stick with it for a year, you will lose 5 pounds.

Avoid crash dieting Crash dieting means consuming less than 1,000 calories per day. This is undesirable for anyone looking to speed up their metabolism. While this diet can help you lose weight (at the expense of poor nutrition), most of the weight lost will come from a decrease in muscle mass. The smaller the muscle mass, the slower the metabolic rate. The end result is that the body burns fewer calories than it did before the diet (and weight gain can occur rapidly).

How to speed up metabolism? Regarding this issue, after reading the detailed introduction in the above article, do you understand it? Metabolism can help us consume calories better and prevent our bodies from becoming obese. I hope that you can understand the above knowledge, pay more attention to it in daily life, and make your body healthier.