How to speed up the metabolism for weight loss: 4 ways

The metabolic processes in the body perform the main work, since it is on them that human health and the activity of internal organs depend. Girls and women who want to get rid of the hated kilograms want to speed up the metabolism, and this is not surprising. Due to natural processes, foods are absorbed faster, which leads to loss of body weight. A similar feature is achieved by assimilation (absorption of useful elements) and dissimilation (decomposition of substances). Consider the important aspects in order, give practical recommendations.

Causes of metabolic disorders

Depending on individual indicators, the quality of metabolism changes. We single out the main causes of metabolic disorders.

Reason # 1. Calorie deficiency
The main factor affecting the slowdown of metabolism is the frequent use of low-fat and low-calorie foods. As a result of improper nutrition of such products, the body does not receive enough macro- and microelements necessary for the full functioning of internal organs.

This is where enormous stress for the body begins, it gives the brain a signal about the lack of those same elements. The first negative factor is the deposition of fat "in reserve", the second important aspect is the slowdown in metabolic processes. A similar feature is achieved so that the body has enough vitamins and energy value for normal activity.

Reason number 2. Low physical activity
A sedentary, in particular a sedentary, lifestyle leads to a slowdown in metabolism, this fact has been proved repeatedly. A person who eats properly does not have bad habits and does sports without losing weight. This is achieved through a balanced approach, the main feature of which is full physical activity.

During sports, the heartbeat increases significantly, as a result of which the blood circulation is significantly accelerated. Also, the body is saturated with a large amount of oxygen, which leads to the breakdown of adipose tissue. In addition, a sports person has developed muscles, which in mass exceeds the fatty layer. Since it is the muscles that burn fat, weight loss occurs.

Reason number 3. Inappropriate eating

Moreover, vitamins and minerals are absorbed in only small portions, as a result of which fractional nutrition will be the optimal solution for accelerating metabolism. Throw energy to the body to maintain vital activity. Digestion speeds up the metabolism, as a result of which fats are broken down faster. Otherwise, the metabolism will enter the "rest" mode and will set aside reserves with those rare meals that you saturate it.

Reason number 4. Dehydration
It is known that a person contains more than 80% of water, so dehydration threatens with serious problems. Not many people know that metabolism is the conversion of vitamins and minerals from one phase to another. Similar processes occur in the intercellular fluid. With a lack of water, metabolism slows down, which leads to a set of body mass and a large accumulation of fats around the internal organs.

For a full life, a person needs a minimum of 2.4 liters. water per day, while it should be filtered, drinking. The body does not perceive juices, fruit drinks, teas and other drinks for water, keep this in mind.

Reason number 5. Lack of minerals and vitamins
A lack of vitamins provokes a slowdown in metabolism. Fresh fruits and vegetables contain a lot of water, which a person needs for a full life. Every athlete knows that building muscle and getting enough energy comes with taking vitamin complexes. This is especially true for the transition from summer to autumn and from winter to spring. At this time, it is very important to provide the body with complexes, supplements, proteins, fats and carbohydrates (in limited quantities).

How to speed up metabolism

The rate of metabolic processes in the body depends on many factors. These include total body weight, gender, age, adipose tissue size, the presence of chronic or acquired diseases.

Method number 1. Drink plenty of fluids
As mentioned earlier, a slowdown in metabolic processes provokes a lack of water in the body. It makes sense to start the acceleration procedure from this moment.

Drink at least 2.6-3 liters of filtered water per day. In addition, lean on kefir or yogurt (fat content from 1 to 3%), milk (fat content from 1.5 to 5%), freshly squeezed juices (citrus, carrot, tomato, cabbage and berry, etc.). Also do not forget about green tea in moderation (it leaches calcium from bones), herbal infusions, unsweetened compote and fruit drinks.

In the summer, do not allow dehydration, drink as much water as necessary for your body weight. Prefer cold or melt water. As a result, the body spends more energy to warm it, so the metabolism is automatically accelerated. Drink 1 glass immediately after morning awakening so that the signal “time to wake up” arrives in the brain.

Method number 2. Go in for sports
Active physical training accelerates blood circulation and, as a result, all metabolic processes in the body. It is not necessary to exhaust yourself to exhaustion, it is enough to do exercises in the mornings and visit one of your favorite sections. Sign up for a pilot lesson in Pilates (breathing exercises), stretching (stretching), water aerobics, ballroom or sports dancing, etc.

Start swinging your abs at home, squat, do push-ups, jump rope, exercise on a stationary bike. Consider visiting the pool; swimming works great for muscles. Lovers of power loads are recommended to enroll in the gym. For those who prefer cardio, jumps in place or simulators such as “step”, “ski”, “step”, etc. are suitable.

Method number 3. Organize proper nutrition
The organization of proper food intake consists of several stages. The first thing to do is balance your breakfast. Without fail, it should be balanced, nutritious. Such a move will start the metabolism, as a result of which the body "wakes up" and begins to digest food.

The second thing you need to do is eat fractionally, in small portions. The number of meals should not be less than 5 times a day, while it is necessary to eat every 2-3 hours.

Learn to eat only wholesome food, refuse fast food, snacks, sausages, canned food. Lean on legumes and cereals, vegetables, meat, fruits, fish. All of these products accelerate the metabolism, therefore, perfectly contribute to weight loss. Completely refuse fatty and fried foods, cook dishes for a couple or in a slow cooker.

Metabolism Accelerating Products

1. Green tea. Drink about 3-4 cups of green or herbal tea daily; it speeds up metabolism by 4-6% per day.In this case, the first use may occur in the morning, as green tea helps to awaken much better than black coffee.
2. Seafood Cocktail. Make your weekly diet so that you can eat seafood every other day. It can be a fish, a cocktail of mussels, shrimp, octopus, squid. Add the listed ingredients to salads, first and second courses. Combine them with nuts, fresh vegetables, and flaxseeds.
3. Pepper. Metabolism enhancing foods include ground red and chili peppers. Add the listed spices to the main and second courses to begin the process of burning fat.
4. Coffee. Natural ground coffee beans have long been famous for their beneficial properties. Due to the caffeine contained in the composition, fat deposits are broken down, metabolism is accelerated. Drink no more than 2 cups of coffee per day, preferably in the morning.
5. Grapefruit. Take the habit of eating half a grapefruit daily or replace it with two slices of lemon, put in tea without sugar. Not for nothing, based on the data of citrus fruits, there are many methods of losing weight.
6. Mustard Powder. It is a bulk mixture that is considered a natural fat burner, do not confuse it with a purchased pasty composition. The process of losing weight will be faster if you use mustard seeds. Soak them in filtered water, insist about 3-4 hours, then consume in small portions throughout the day. The method is suitable only for those who do not have diseases or disorders of the gastrointestinal tract.
7. Protein. A good fat burner is pure protein or protein found in white meat, fish, eggs, cottage cheese, cheese products, etc. If you wish, buy a jar of sports nutrition (the amount of active ingredients is more than 80%).
8. Apple cider vinegar. Buy apple cider vinegar at a concentration of 6–9% in a health food store, dress them with salads or consume it yourself by diluting it with water (at the rate of 30 ml. Of product per 300 ml. Of liquid).
9. Cinnamon. Particularly relevant is the use of cinnamon for people with diabetes. Ground or leguminous composition reduces the level of sucrose, normalizes glucose, and fights the disease. In addition, the mixture burns fat. Add cinnamon to coffee, tea, main dishes and salads.
10. Beans and cereals. Start the day with oatmeal or flax porridge. Cook your soup with beans, beans, and other crops of this kind for lunch. Add the product to salads, eat as a snack with whole grain bread, red fish or meat.

Practical recommendations

In addition to playing sports and normalizing proper nutrition, it is important to adjust your lifestyle.

1. First of all, alternate the calorie content of food. Since the human body quickly adapts even to harsh changes, you will not achieve results by eating the same foods. Make the menu in such a way that every 3 days the diet changes from low-calorie to high-calorie. Such a move will help to avoid stressful situations that occur after eating too fatty or energetic foods.
2. Important attention, especially to athletes, should be given to the regime of work and rest. If possible, go to bed no later than 22.00, while you do not need to rest before dinner, wake up at 8-9 in the morning. The total number of hours of sleep should not be less than eight. Observe food hygiene, the last meal should be at least 4 hours before going to bed. If you are hungry, drink a glass of milk or kefir with cinnamon.
3. To accelerate metabolic processes, it is very important to abandon bad habits. Due to the resinous formations that form in the lung cavity, the vessels narrow and the blood circulation slows down. For this reason, quit smoking or reduce the number of cigarettes to 3. knocking, gradually abandoning the bad habit completely.The same applies to alcohol: ethyl alcohol and its vapors adversely affect the activity of all internal organs, skin, hair.

It is easy to speed up the metabolism in order to lose weight, if you have sufficient knowledge regarding the vital functions of the body. First of all, balance your diet and increase the amount of water consumed per day. Start playing sports, pay due attention to sleep, alternate the calorie content of food.

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