Accelerating metabolism is one of the fundamental concepts to lose weight and burn body fat.
Losing weight is an important health measure and it is a key factor in disease prevention. It is a topic in a trend that is constantly evolving, however, there are basic concepts that will never change. Among the most popular is metabolism which is considered a key factor to be in shape.
Metabolism is the process the body uses to produce and burn energy from food. While there are various myths surrounding metabolism, it is a fact that as we age it tends to slow down and become deficient. Speed up metabolism is directly related to burning calories and this involves fundamental factors such as physical activity and increased muscle mass, nutrition, and even the emotional state. However, after 30 years of age metabolism undergoes changes completely natural and biological, among the main consequences, is likely to become more difficult to lose weight.
That is why introducing some habit changes at Lifestyle is one of the best measures to stimulate their functioning. Know the list of aspects that you should take care of if your goal is to lose weight and reduce the percentage of body mass.
Speed up the metabolism through food
1. The importance of breakfast
Well, they say breakfast is the most important meal of the day and it is as long as we make healthy decisions. There are scientific references that support it: according to Barbara Rolls, professor of nutrition at the Penn State University, and author of the book The Volumetrics Weight-Control Plan, the metabolism becomes slower while we sleep and it reactivates until we eat something. The recommendation is to opt for a breakfast that ranges between 300 and 400 calories, trying to integrate fruit, yogurt, some whole-grain cereal, and proteins, remember to skip meals increases the risk of obesity.
2. Drink coffee or tea
Coffee and tea belong to the list of most consumed beverages in the world, they are not only delicious and comforting, but they are also very healthy and beneficial to health. Specifically, they are related to benefits thanks to its caffeine and theine content, which are related to many effects on metabolism and are a great ally for stimulating the central nervous system. There are references that indicate that its daily consumption can activate between 5% and 8% metabolism. At the same time, it is related to diuretic effects that help the body eliminate all retained fluids and substances. In both drinks, it also results in beneficial antioxidant content, which accelerates metabolism and enhances calorie burning.
3. Watch your carbohydrate intake
There are many myths surrounding the consumption of carbohydrates, although they are an important nutrient in the diet it is vital to review the quantities and sources of consumption. The recommendation is to integrate complex carbohydrates into the diet, that is, foods that are characterized by their low glycemic index. This is because they are related to positive effects to maintain the insulin levels in check and they keep the glucose more stable, this directly benefits the metabolism. Some good recommendations to integrate into the diet: brown rice and pasta, oats, various fruits and vegetables
4. Increase your fiber intake
Fiber is one of the most important nutrients for act on metabolism, its intake is also related to great advantages to enhance digestive and intestinal health. Much of its benefits are associated with its power to speed up intestinal transit and thus stimulate burning body fat. The recommendation is to opt for the consumption of 25 grams of fiber a day, considering abundant fruits, vegetables, whole grains, and seeds.
5. Drink more water
Keep well hydrated is essential to ensure the proper functioning of the body at the same time is a good habit, which is related to the elimination of toxins and improvements in the digestive process which is of great help to speed up metabolism. At the same time, there are studies that verify the benefits of drinking cold water, as it stimulates the body to work harder to heat it up and it is a habit that water also enhances weight loss. Ensures the intake of 1.5 liters of water per day and complements natural infusions.
6. Eat more protein and iron
Protein consumption is key to speed up metabolism and promote calorie burning after meals up to 35%. At the same time they are associated with enhancing thermogenesis, contribute to the formation of muscle which increases basal metabolism and more when it is complemented with physical activity. It is therefore important to guarantee its consumption through sources of plant and animal origin: eggs, meat, chicken, fish, legumes, and seeds.