Metabolism is a set of processes in the body. The metabolic rate is the number of calories burned over a specific period of time. Nutrients from food are converted into energy, participating in all chemical reactions. In order for these processes to proceed in a timely and complete manner, it is worth keeping the body in good shape. To do this, it is important to instill in yourself habits, the daily observance of which will help speed up the metabolism and maintain it at the required level.
Movement for any reason
Each movement is accompanied by the burning of energy. Daily activity helps burn up to 30% of calories per day. Love your homework: washing dishes, floors and windows – every step is energy-intensive. Taking the stairs home or getting out of the elevator a couple of floors earlier will also help speed up your metabolism.
If you work in an office, get up from your desk more often: walk to the accounting department instead of calling, take a walk down the hallway every 30-60 minutes. The body will switch from one type of activity to another and will not let the metabolism “fall asleep”.
Increased physical activity helps you burn a lot of calories and stimulates your metabolism to speed up.
High-intensity training kicks off your metabolism. They are all about fast, intense sets. The metabolic rate is kept at a high level even for 50-100 minutes after the end of the workout.
Strength training is also great at boosting metabolism by promoting muscle growth. This helps to compensate for the decrease in metabolic rate due to the aging process and also caused by a low-calorie diet.
The ideal time for exercise is the first half of the day, 30-60 minutes after meals. If the work schedule does not allow this, study in the evening. The effect will be much the same. As for the duration of training, many programs have been developed, adapted for people who do not have a lot of time. 10-15 minutes a day will be enough to increase your metabolic rate.
Visiting gyms is not a prerequisite. Exercises done at home also work. The main thing is to correctly perform the exercises and observe the breathing regime.
The modern rhythm of life pushes us to give up cooking at home and eat food with a predominance of carbohydrates in the composition – pizza, rolls, in which the protein component is so far as snacks and an abundance of pastries, including fashionable cinnabon buns. Sausages have replaced meat and have become a daily meal. An excess of carbohydrates is a serious strain on the pancreas. Its cells are depleted from constant overload, insulin converts excess into fat stores, and the metabolism slows down. Why bother when stocks are available?
By the way, hot sweet drinks are much more dangerous than cold lemonade. The hot liquid delivers the carbohydrates in the sugar faster to the bloodstream. This overloads the pancreas.
For the normal functioning of the body, proteins, fats and carbohydrates are needed. But proportional intake is important – nutrition should be as varied as possible. In addition, each component is absorbed better at certain times of the day, taking into account the rhythm of life:
- carbohydrates – in the morning, because the body is most active at this time, spends a lot of energy;
- fats are competitors of carbohydrates, because also participate in energy exchange; ideally, you need to observe the proportion: if you eat a lot of carbohydrates in the morning, leave fats for lunch, reducing the amount of carbohydrates;
- proteins – in the afternoon and before and after increased physical activity, because up to 30% more energy is spent on their digestion than on the digestion of fats and carbohydrates, so proteins are accelerated by the metabolism slowed down by the end of the day.
Eating enough protein foods can help build and maintain muscle mass. In addition, its consumption helps prevent muscle loss and a slowdown in metabolic rate while losing weight.
Small portions every 3-4 hours will make your metabolism speed up. Long breaks between meals slow down metabolism, the body stores nutrients for future use.
A glass of water, drunk 15-30 minutes before a meal, stimulates the production of stomach acid and fills its volume. This promotes faster absorption of food and helps to achieve satiety faster.
Refusal to eat to get rid of extra pounds is a big mistake, usually leading to the opposite result.
Each meal is accompanied by the body’s energy consumption. A sharp decrease in the amount of calories consumed (by more than 20%) or their complete absence leads to a decrease in metabolism – this is the adaptation of the body to new conditions to prevent threatening exhaustion.
Get enough sleep
Sleep and metabolism are interrelated. Lack of sleep slows down your metabolism. Without proper rest, the body gets tired faster, the work of all systems slows down.
The production of the hormone leptin, which signals the onset of satiety, is reduced by more than 10%. This means that you want to eat the same percentage more, often the need is wrong.
A tired nervous system requires carbohydrates to continue functioning – we end up pouncing on high-calorie foods.
The decrease in leptin levels also pulls thyroid hormones, which are responsible for burning calories when the body is at rest.
As a result, the eaten carbohydrates are stored in the form of body fat. An increase in fat leads to a decrease in muscle percentage. Vicious circle. Therefore, proper sleep is very important.
Regular production of sex hormones signals the rest of the body’s glands that everything is in order, life goes on as usual, and no trouble is expected. The body works harmoniously, the metabolism is accelerated.
This includes massage, during which proteins are broken down and absorbed into the blood. The effect is similar to that of protein therapy, which improves metabolism and general protective properties of the body. It doesn’t matter if the massage was done in the salon or by a loved one.
Do not torture your body, but give it the opportunity to fight extra pounds with renewed vigor.
Source : womaninstinct.ru