What to drink to speed up your metabolism. How to speed up metabolism for weight loss: ways to overclock at home. Nutrition to speed up metabolism

Let's face it, mentally remembering how many emotions, energy and strength you may have already left to become slim and healthy. Remember how many times you had to deal with that huge offer of diets.

Perhaps you have already been offered more than once to count calories and just eat what you did before? It was so? Or can you remember something else like that (tablets, pills, berries)?… Well, finally, all this sounds too beautiful to be true. Familiar to everyone and one of the fashion magazines COSMOPOLITAN in his article correctly described the whole process of how easy it is to seduce you into these ridiculous ways to lose weight, simply by presenting you, fraudulently, with the recommendations of another star.

And I would like today and right now to reveal the truth about the right and healthy weight loss. Give me just a few minutes and you will find out the best foods to increase metabolism and help you cope with excess weight much faster.

And in fact, they work! You just need to slightly change your eating habits and add a few important foods, as your metabolism will improve and you will be able to burn an additional few hundred calories per day, for example 200-300. How are you? … And in combination with such a diet plan with a few physical exercises, you can become a star in the next few weeks. Before we get into these amazing metabolism boosting foods, let's find out a little more about our metabolism and what it is...

What is metabolism?

Most likely, you have already read many sites and blogs on this topic and how to increase your metabolism more than once. However, let's see...

According to the medical center "KnowHowMed": Metabolism is certain chemical transformations that occur in our body from the moment nutrients are received until the moment when the end products of all transformations and transformations are excreted from the body into the external environment. In strictly scientific terms, metabolism (metabolism) is a set chemical reactions arising in a living organism to maintain its vital activity. The processes united by the concept of metabolism allow any organism to develop and multiply, preserve all its structures and respond to influences. environment. In simple words, this is the process that turns everything you eat and drink into energy.

Even when we are at rest, we need energy to breathe, repair cells, and pump blood to our organs. And that's about 70% of the calories we burn every day! Of course, body size, gender, genetics and age mainly affect metabolic rate, as does your level. physical activity. However, there are some foods that can burn our calories like fire. Let's get down to business...

Metabolism Boosting Foods

If you're following a balanced eating plan and are exercising regularly or doing some even the simplest of movements and still aren't losing weight as quickly as you'd like, try boosting your metabolism by including the following foods (and drinks) in your diet.

1. Water

You most likely have already read more than once and know that water is very important in proper weight loss. We can say that this is the strongest ingredient in any healthy menu. By the way, remember the formula of water from chemistry? …

Good old H2O is not only able to fill you up when there is a deceptive feeling of hunger, but also perfectly helps you burn calories. National Institute US Health in one study showed that drinking just 0.5 liters of water can increase metabolism by 24% - 30%, for about 1.5 hours. Therefore, you can try to drink this amount of water before each meal, half an hour before meals. Some claim that it allows some people to lose 44% more weight over a 12-week period than people who don't. In addition to boosting your metabolism, water increases satiety, so don't overdo it.

2. Green tea

Green tea this is one of my most favorite drinks. When it came to weight loss, he helped me 100%. This is one of the best drinks to speed up your metabolism. It improves metabolism, speeds up metabolic processes and removes toxins and toxins from the body. Thus, weight is reduced naturally without harm to health and even with benefit. It is also known that the process of losing weight on green tea occurs not only due to improved metabolism. Green tea removes excess fluid from the body due to its mild diuretic action.

Of course, to be honest, tea won't burn most of your calories, but an extra 50 to 60 calories is quite easy. And in combination with other products that increase metabolism, this process will accelerate even more. Green tea contains catechins. These are the strongest antioxidants. plant origin, which contribute not only to increased metabolism, but are also important in the prevention of many diseases of blood vessels, heart and others. Green tea is an important drink in improving overall health and losing weight!

3. Spicy products

One thing can be said here - eat more hot spices! The best of the best are chili, jalapeno and cayenne. These sharp monsters are able to significantly increase your metabolism. And it's all about the colorless element capsaicin, which bears the entire burden of responsibility for the most useful properties of hot peppers, including metabolism.

When you eat hot peppers or take capsaicin as a dietary supplement, it can help improve digestion by increasing stomach acid secretion and fighting bacteria that can cause infections. Although these hot peppers give a fairly small metabolism boost (about 8%), don't forget that they can also increase satiety and prevent you from overeating. Try adding some spicy spices to your cereals, stews, or make an antioxidant-filled slimming drink with them. If you're not completely familiar with the health benefits of spicy foods, check out this article - 6 Bomb Facts About Why Spicy Foods Are So Good For You

4. Broccoli

There is a lot to be said about the health benefits of broccoli. You can take the opportunity to check out the article about all the unique properties of broccoli. I'm sure you don't know much about this cruciferous vegetable. Broccoli is chock-full of nutrients and boasts countless health benefits. Even if you don't see many of its health benefits, I highly recommend adding broccoli to your meal plan on a regular basis. It has already been proven that broccoli's antioxidants are able to fight free radicals, defeating many inflammations in the body. Thus, it helps our immune system boost metabolism without much effort. Of course, some of the other cruciferous vegetables are similar to this cabbage, such as cauliflower, and will also help boost your metabolism.

5. Coconut oil

Remember, not so long ago we proved with you that coconut oil is one of the best oils of vegetable origin. It contains high amounts of healthy fats that can take our metabolism to a whole new level. So, if you want to increase your metabolism, choose coconut oil. As we have seen, coconut oil does not release carcinogens when heated, which will contribute to your proper weight loss. One of the studies has proven its effectiveness. So the participants (31 people), who consumed coconut oil instead of olive oil for 16 weeks, burned fat around the abdomen more than it could be. If you are serious about losing weight, you should consider this oil option in your kitchen.

6. Avocado

Not only does coconut oil improve metabolism, but it also adds more healthy fats to our meal plan. However, avocado deserves a place on your weight loss list. This creamy fruit is a rich source of L-carnitine, an amino acid found in the liver. It promotes better fat metabolism and fat burning. I don't know about you, but for me, avocado is a frequent ingredient in my salads and especially green smoothies. If you are not quite familiar with this product, I suggest you give it a try. And be sure to check out the article about all of it useful properties- Is Avocado Useful? … Or 20 Reasons to Fall in Love with Avocados!

7. Brazil nut

Brazil nuts are also high in healthy fats, which are very good for our heart. In addition, they are an excellent source of selenium. One nut contains up to 137% of the recommended daily intake. You can now imagine what we are talking about. This is a real find for every healthy diet. Selenium, in turn, supports our thyroid gland, which is responsible for regulating metabolism. However, do not go too far. It is worth remembering that too much selenium can be dangerous to health. Just eat 2-3 Brazil nuts a day for proper weight loss.

8. Walnuts

These nuts are also very useful. They contain about 7g of protein per 30g of nuts, making them a great choice for boosting your metabolism. Walnuts are also rich in omega-3 fatty acids, which have been shown to have a positive effect on your metabolism. Enjoy walnuts by sprinkling them on salads or cereals in the morning.

9. Chia seeds

These tiny seeds will give you maximum nutrition with minimum calories. They not only benefit digestive system and heart, but ready to increase the metabolic rate significantly. As well as walnuts, chia seeds are filled with omega-3 fatty acids. They contain both soluble and insoluble fiber, which will stabilize your blood sugar levels and boost your metabolism faster. According to f-journal, due to its ability to absorb a large amount of moisture, chia seeds give a feeling of satiety, preventing overeating, are easily digested and normalize the digestive tract. Dietary fiber and fiber, which they are rich in, improve intestinal motility, remove toxins from the body, so Spanish sage seeds can be a great helper for those who want to lose weight or maintain weight.

10. Ginger

I can say with confidence that we have a superfood! Dr. Oz claims that ginger increases body temperature and metabolic rate by as much as 20% after we eat it. Ginger is also good for helping with digestion and can even increase feelings of satiety.

11. Oatmeal

It seems to me that many people start their morning with a plate. oatmeal. Or I'm wrong? … Write in the comments below the article what you prefer for breakfast.

If you start your morning like this, you are not wrong. Oatmeal in the morning will help regulate blood sugar levels and boost your metabolism.

Just look around when choosing porridge. Read the label. Not all cereals are created equal. There are some ready-made cereals with dried fruits, but at the same time they contain sugar, which will reduce all your attempts to lose weight healthy to nothing.

Other cereals such as buckwheat, millet, brown rice, rye will also help you increase your metabolism.

12. Lentils

It turns out that not only meat is a great source of protein. Yes, and lentils can surpass it in many ways, for example, in fiber. It is also a super source of iron. And it, in turn, increases the level of hemoglobin and plays an important role in the metabolism of the body.

One cup of cooked lentils contains 37% of your daily iron requirement. Lentils are also among the fiber-rich foods that have a beneficial effect on our heart health.

This cereal also acts as a natural appetite suppressant.

You can also add some other legumes to your diet as they provide tons of health benefits.

13. Lemons

As I mentioned in my article on 13 Benefits of Lemon Juice for Your Health, it is great way speed up metabolism. They also boost immunity, reduce bloating, and carry many other benefits for health and a slim figure.

Not everyone will be able to eat lemon due to the fact that it is very sour. But adding 1 to 2 tablespoons of lemon juice to a glass of warm water in the morning will help you get the most out of this fruit. Be sure to check out the article -

You can also juice it in your salads or make it fresh. vegetable juice for weight loss.

14. Greenery

Vegetables like spinach, kale, turnips, and other greens are superfoods packed full of nutrients. They contain a minimum of calories, so this is an ideal option for those who are now only dreaming of losing weight. Dark greens also contain a lot of iron, which, as we said, is vital for a proper metabolic rate. Greens tend to be high in magnesium (particularly spinach and Swiss chard). This is a mineral, the lack of which can bring us to death. It also promotes better metabolism and proper weight loss.

A few words in closing...

Now you have the best metabolism boosting foods. However, even if I recommend that you include some or all of these 15 healthy foods in your diet, this does not mean that you just have to eat them and miracles will happen. They give you more opportunities for healthy weight loss in the shortest possible time with a properly balanced plan. nutrition and some physical activity. Of course, in healthy weight loss, one should take into account both sleep patterns and the amount of stress. published

P.S. And remember, just by changing your consciousness - together we change the world! © econet

1. Requires more food.
2. Will not let you fall asleep until a certain time.
3. Creates a positive emotional background.

Excessive acceleration is also stressful, and the body will also try to stabilize, which will lead to the following factors:

• A sharp decrease in mood.
• Constant sleepiness.
• Decreased appetite.
• deterioration of the skin, hair, nails.
• Decreased vitality.
• The risk of developing diseases of the digestive, cardiovascular, endocrine systems.

If you take the body out of balance for too long, you can get a metabolic disorder.

In this case, the body ceases to resist the change in metabolic rate and begins to increase momentum.

If the exchange is accelerated, then it will accelerate even more. And if you starve for a long time, then the body can fall into "sadness and sadness", which will lead to a stable slowdown and deposition of fatty tissues.

Metabolic disorders usually occur when diet and physical activity plans change too drastically, or when the balance is not right. For example, in the case when the amount of incoming nutrients is not balanced, and he cannot adapt to new conditions.

Otherwise, the essence of metabolic adaptation lies in one thing. simple fact: after losing weight, a set always follows and vice versa!

How can you improve your metabolism

If you want to speed up your metabolism for weight loss at home, then first you can try to balance it, and therefore improve it. For this, it is not necessary to pursue some sophisticated diet. Just try the following suggestions:

1. Try to reduce the amount of fast carbohydrates and review your diet.
2. Eat more than 1 time per day (the optimal number of meals is 5-6).
3. Normalize the amount of sleep. A minimum of as much as 8 hours + 1-2 hours of siesta.
4. Increase the amount of protein in your diet.

Protein can help speed up and improve metabolism, since protein molecules are transport cells for fats, which helps to digest fatty foods and remove them as waste products.

In addition, the abundance of protein will allow you to start all the functions of the body, which will increase the energy expenditure per day.

And finally, an abundance of water and fiber can help improve metabolism. Eat salads and drink water. Fiber will allow you to bind excess nutrients and remove them safely without disturbing the pace and rhythm of metabolism.

Acceleration of metabolism

Now we come to the most important thing, namely, to the direct acceleration of metabolism.

Note: following the further principles outlined in the article, try to switch to the specified diet, exercise, sleep, etc. smoothly, as in this case you reduce the risk of a violation, and you can better control your body, which will ultimately allow you to achieve goals.

Why you need to speed up your metabolism ordinary person. There are only 3 reasons for which this step is justified:

1. Emergency weight loss. Yes, usually when accelerating substances, you can release excess energy that the body will spend - which will lead to more rapid weight loss.
2. Weight set. This is important for the so-called hardgainers who are unable to gain muscle mass. The acceleration of metabolism will also increase the synthesis of protein fibers from the obtained amino acids, which, as a result, will increase the useful weight of the athlete.
3. Constant weakness. Sometimes a slow metabolism is not at all bad weight but lack of energy. People are accustomed to using caffeine to get extra energy, but this can also be done by boosting the metabolism.

by the most effective way disperse your metabolism - is a direct effect on metabolic processes. This is done by enhancing the processes of additional oxidation in the heart muscle (- textbook "Sports Biochemistry", Mikhailov). To do this, it is necessary to increase the rhythm of its contraction. Everything is very simple - the faster the heart beats, the more intensively the body works. It always works.

Power loads

We are talking about heavy basic exercises that women do not like so much. However, they are necessary for one simple reason. Strength training is a powerful stimulant leading to improved metabolism.

1. Physical activity depletes all glycogen. As a result, the body seeks to replenish it (through nutrition or through adipose tissue).
2. This leads to a large release of insulin after exercise, which opens up the tissues.
3. Further, after the closing of the carbohydrate window, a powerful inflammatory process begins.
4. Muscles that have received microtrauma begin recovery.
5. This in turn creates a powerful anabolic background.
6. When trying to fight inflammation and create a platform for super recovery, the body is greatly accelerated to return to normal as soon as possible.
7. Together, this stimulates the production male hormone testosterone, which at the psycho-emotional level improves well-being and makes a person more energetic.
8. As a result, increased calorie consumption, and acceleration of all processes in the body.

As you can see, hourly power loads three times a week accelerate metabolism, and their effect persists for several more days.

Aerobic exercise

Aerobic exercise deserves special mention. They use a level of heart rate at which the fat depot opens even without insulin, which allows a short time maximize metabolism without major catabolic effects. In fact, at this time, the heart muscle is directly fed from fat cells.

An important point: you can not eat food closer than 40 minutes before aerobic exercise. Otherwise, insulin, sealing new energy into the fat depot, will not allow energy to be pulled out of it.

Changing Your Meal Plan

You can also speed up the metabolism in the body with the help of nutrition. by the most in a simple way is to change the meal plan. If you're not used to counting calories or sticking to a particular diet, try to just follow these guidelines:

1. Break up all the food you consume in a day into more meals.
2. Try to eat more natural foods.
3. Use more complex carbohydrates.

This will be enough to speed up the metabolic reaction. The more you eat, the faster your metabolism.

Important: try not to exceed the number of snacks 7 times a day, as this can lead to disruption of the pancreas.

Rejection of fasting

Very often, people seeking to lose weight begin to limit themselves very much in nutrition. Sometimes diets involve critical malnutrition in the form of a 70% calorie deficit. They recommend drinking all this with water or chamomile tea. Yes, in the short term, such fasting will help you lose 1-2 kilograms, but in the longer term, metabolic adaptation will come in the form of a global slowdown.

The main thing is that even if you do not feel hungry, the stomach must constantly work.

Salads and protein foods can help with this (which take a long time to break down but are equal to energy value carbohydrates).

Increased fluid intake

As we already wrote, an increased amount of fluid intake can help speed up the metabolism several times.

The bottom line is that any incoming fluid has an intermediate state in our body.

It becomes part of the blood. Excessive fluid intake will allow you to disperse the blood throughout the body, which, in turn, leads to an acceleration of metabolism. Well, and, of course, the removal of excess fluid stimulates the entire excretory system.

With increased fluid intake, be extremely careful - try not to consume more than 4 liters of fluid and monitor the salt and mineral balance. Since in case of depletion of minerals in the blood, the body will enter a protective phase and begin to slow down the metabolism instead of accelerating it.

Artificial direct acceleration stimulators

Another way that is used to speed up metabolism is artificial stimulants.

This includes:

1. Energy.
2. Fat burners.
3. Adrenaline and norepinephrine substitutes.
4. Nicotine.

Let's take a closer look at the impact of each:

1. Energy drinks are a comprehensive approach that allows you to simultaneously start lipolysis and disperse the heart muscle. In addition, they contain a huge amount of antioxidants, which leads to the oxidation of fatty tissues. As a result, a small release of insulin (due to sugar), a small release of adrenaline (associated with hypoxia due to the presence of CO2 in drinks), and acceleration of the heart muscle. All this allows for a short period (up to 4 hours), to accelerate metabolism.
2. Fat burners - in fact, they are the same energy drinks, only with a shift to the oxidation of fatty acids. Energy is supplied to the body not by stimulating the heart, but by creating a positive balance of glucose in the blood. As a result, when using fat burners for a positive effect, it is necessary to increase the load (thus stimulating the consumption of kilocalories).
3. Adrenaline and noradrenaline are the body's natural optimizers in case of stress. The body gets into an extremely stressful situation, in view of which it launches all systems by 120%, which leads to a temporary acceleration of metabolism. It is important to understand that in this case, the acceleration leads to complete exhaustion, and as a result, after such an acceleration, a strong deceleration will occur.
4. Nicotine. But here everything is somewhat more complicated. Yes, cigarettes really help to lose weight. But for those who prefer healthy lifestyle life - nicotine can be replaced with vitamin B6 (nicotinic acid). What happens to the body in this case? Acid stimulates the release of gastric juice, which is perceived by the body as a new meal. As a result, the opening of cells by insulin and a decrease in hunger. Energy comes from fat stores.

The effect of sleep on metabolic rate

How else can you improve your metabolism? One way is to normalize sleep patterns. Our body is not only a machine, but also a computer that periodically needs a reboot.

In particular, during wakefulness, waste products accumulate in the brain and muscles, which interfere with normal functioning and are ballast.

Besides, energy efficiency food intake is greatly reduced. All this is stressful for the body, and it seeks to optimize its own resources to conserve energy. Naturally, therefore, people who do not get enough sleep are always lethargic, and sometimes even poorly thinking. In order to speed up your metabolism, use 2 tricks:

1. Regardless of when you go to bed, aim to normalize the amount of sleep on a 4-hour cycle. The best option is two 4-hour cycles at night (i.e. 8 hours of sleep).
2. Before going to bed, it is recommended to consume casein protein. Casein allows you to stimulate digestion at night, performing two functions at the same time. Increases calorie consumption at night and nourishes the muscles with essential amino acids.

Do not seek to replace sleep with caffeine and other energy drinks. Since after a sharp acceleration of vital activity, a rollback occurs, which can last much longer, and the resulting stress will lead to a systematic and stable slowdown in metabolism. People who constantly drink coffee, if they do not drink a cup a day, their metabolism will not accelerate and, as a result, they will not be able to enter the working mode, which will affect their performance.

Products that affect the metabolic rate

In order to change the metabolic rate, it is not necessary to use extreme methods. For starters, you can use products that speed up metabolism.

Product	Operating principle	Recommendations for use
Sugar	Starts insulin synthesis - opens cells, releases energy.	3-5 grams an hour after each meal.
Hot peppers	Starts digestive processes.	Provide the food with this ingredient abundantly.
green vegetables
Salad	Fiber starts an additional cycle of digestive processes, you can speed up your metabolism through an additional meal with zero calories.	Separate meals 2-3 times.
Tomatoes	Fiber starts an additional cycle of digestive processes, you can speed up your metabolism through an additional meal with zero calories.	Separate meals 2-3 times.
Fruits	They are sources of fructose, a low-calorie fast carbohydrate. Which, together with an abundance of fluid, speeds up metabolism.	Replace all the usual sweets with fruits.
Kefir	Dairy products are sources of protein involved in digestion. A large amount of liquid stimulates the acceleration of metabolism and blood purification.	1-2 times a day on an empty stomach.
Yogurt	Dairy products are sources of protein involved in digestion. A large amount of liquid stimulates the acceleration of metabolism and blood purification.	1-2 times a day on an empty stomach.
Coffee
	A product with a negative calorie content - introduces the body into a stupor. In an attempt to digest it, additional resources are used, which increases the metabolic rate.	100 grams of celery along with green vegetables.
Root	Natural antioxidant. Causes a rush of stomach acid, which is perceived as an additional meal.
Chamomile decoction	Metabolism regulator.	In the form of tea - at least 2 times a day.
Strong tea	Direct stimulator to increase heart rate.	Up to 250 mg as pure caffeine.
sour juices	Causes a rush of stomach acid, which is perceived as an additional meal.	250 ml 2-3 times a day.

Note: It is not necessary to take all of these foods on the same day. The list is given solely for advisory purposes with an explanation of the effects of certain substances on the body.

The Right Meal Plan to Boost Your Metabolism

If you are looking for a way to fast weight loss Remember the following nutritional principles:

• Creating a calorie deficit.
• Reducing the amount of fast carbohydrates in the diet.
• Increasing the number of meals.
• Increased water consumption.
• Physical exercise.
• Caffeine.

An example meal plan would be carbohydrate rotation or the following approach:

Portion sizes are up to you based on your daily calorie deficit.

Let's take a closer look:

1. The first meal accelerates the heart. Fiber and carbohydrates stimulate the release of the first insulin. In addition, complex carbohydrates are digested for a long time, which allows you not to feel hungry for a long time.
2. Additional release of insulin. With a low calorie content of fruits, adipose tissue will be released from the depot, which will give an additional boost of energy.
3. Plentiful fluids with plenty of fiber and vitamin C. Allows you to increase blood volume (which will lead to the release of excess fluid). Plus protein to stimulate digestive enzymes.
4. Stimulation of insulin release.
5. Casein protein is digested for a very long time by the body. As a result, when you go to bed, the body does not slow down the metabolism too much in an attempt to break down low-fat cottage cheese, which will increase the consumption of nightly calories by 20-25%. More about .

In case the acceleration of metabolism is needed for a set muscle mass, increase the amount of carbohydrates and protein in accordance with right plan nutrition.

Outcome

Whatever goals you set for yourself in sports, weight loss or any other activity, remember the most important difference between a fast, normal and proper metabolism:

1. Fast metabolism. It is characterized by the largest amount of consumed and wasted energy, it is necessary to constantly feed the body not only with carbohydrates, but also with other minerals and trace elements (source - Wikipedia).
2. Correct metabolism. It has nothing to do with speed, the basis lies in the balanced intake of all micro and macro elements, which allows the body to function at 200% percent.
3. Normal metabolism. This is the mode in which your functioning is genetically incorporated. No matter how you eat, no matter how hard you try to speed up / slow down, it will improve metabolism, the body will still return to a state of balance in which it will feel most comfortable. That is why people who have been rapidly losing weight or keeping fit, when leaving the regime, restore their original balance.

And finally, if you maintain a certain rhythm and type of metabolism for a very long time, then over time it can find a new balance point. So, if you go on a diet for weight loss for several years, then the body will not immediately begin to gain new kilograms after changing the diet, sleep and exercise. Therefore, many athletes manage to keep part of the form after the end of their career and quickly restore it when returning to the previous regime.

You can’t speed up your metabolism - you can learn to spend more calories

People are ready to invent any fantastic stories, just not to count calories. Metabolism - in a simplified form, is primarily the consumption and expenditure of calories by you.

There are no magicians with a very fast or very slow metabolism.

There is a misconception that different people food is digested in different ways: one ate a bun and it was deposited in fat, the other burned out in his “fast metabolism” (aka metabolism).

Leading Russian-speaking fitness expert Sergey Strukov (like many scientists before him). Yes, different people digest different foods to varying degrees, but firstly, each one digests them better, others worse, and the average temperature in the hospital must be calculated, and secondly, the difference is so insignificant that it should be discussed seriously and taken into account. The calculations just don't make sense.

To put it simply: there are no people with a high and low (or slow and fast) metabolic rate (it is about the same and depends on lifestyle, weight, genetics, etc.), there are people who consume and spend more or less calories.

You can’t speed up your metabolism (metabolism) - you can just burn more calories

Before proceeding to the main part of the material, we note that metabolism is such a thing that we cannot influence, because the rate of metabolic processes depends mainly on the amount of production of thyroid hormones by our thyroid gland, and also, as already noted, by gender, age, etc.

The methods below are just some of the tools that will help you increase your energy (calorie) expenditure. That is, when reading metabolism (metabolism), you need to understand that it simply means ways to spend extra calories.

1. Do strength training

Your body burns calories all the time, even when you're lying on the couch. But more calories are burned by those of us who have more muscle due to their metabolic activity. Each extra kilogram of muscle, simply due to its existence, burns you an extra 13 kcal / day. This is not as much as it seems, but still, even at rest, the extra 10 kg of muscle on the body (for example, instead of 10 kg of fat) will burn you an extra hundred kcal per day. And when muscles work, they also give you an extra boost in calorie expenditure.

In fact, researchers from the University of Maryland once again proved that strength training increases calorie expenditure after exercise, at rest. They are also supported by scientists from Greece, who have found that intense strength training can burn your calories up to 48 hours after a workout - and this is not only about the volume of muscles and the cost of their existence at rest, but about the additional energy expenditure of the body after training. .

2. Do high-intensity interval cardio (HIIT)

Scientists prove that intense exercise "burns out" your calories after a workout. Depending on the type of load after a workout, the body spends an additional 5-15% on average of the calories burned during the workout itself. Moreover, the more intensively you practiced, the most of calorie expenditure will occur after training, during recovery. For example, in 10-12 seconds when running 100 meters, the athlete manages to consume only a small fraction of the necessary oxygen and consumes the bulk of it (and spends calories) after the race. A similar analogy can be drawn with cardio and strength training.

Back in 1996, experts from the Baylor College of Medicine in their experiment found that high-intensity interval cardio burns more calories over a 24-hour period than long-term cardio at a moderate pace.

In 2007, researchers from the University of Florida supported their colleagues by reporting at the annual meeting of the American College of Sports Medicine that, compared with long-term cardio at a moderate pace, high-intensity interval cardio allows you to spend 10% more during the 24 hours after the end of training.

Bottom line: High-intensity interval cardio, for example, burns more calories by post-workout burnout compared to low-intensity cardio. Similarly, strength training “burns out” calories already during recovery.

3. Eat enough protein

From point number 1 it follows that when doing strength training in order to increase muscle (we know that the more muscles - the more calories our body spends due to their energy "voracity"), it is necessary to consume a sufficient amount of protein, which is the main building material for muscle tissue.

In addition, protein foods have a thermal effect, that is, the body spends more energy on its breakdown than on the breakdown of carbohydrates and fats.

Experts from the Department of Nutrition at the Boston Harvard School in their review emphasize the importance of consuming enough protein precisely because of the additional thermal effect that protein food provides. This position is shared by the Dutch experts from the University of Maastricht. They note that high protein intake improves the metabolic profile.

Conclusion: our body burns more calories to digest protein foods.

4. Stay away from hunger strikes and emergency diets

Starvation and diets that involve extremely low calorie intake lead to even more reduction in the calorie intake (due to the body burning muscle), driving people into a vicious circle of decreasing calorie intake. With each stage of the hunger strike, their daily calorie intake becomes lower and harder to maintain.

As a result, in most cases, a person gains even more than before the starvation diet. This is called the "yo-yo" effect and is detailed in the text "The old body in a new way".

In support of the above, we present data from researchers at the University of Pennsylvania, which they received after they conducted a 24-week experiment. The study involved 13 overweight women. The group of subjects was divided into 2 subgroups, the first of which consumed a sharply limited amount of calories - 500 kcal per day, and the second - a moderately limited amount of calories - 1200 kcal per day. Already after 8 weeks, scientists noted a decrease in the rate of calorie intake at rest by 17% in the group that consumed 500 kcal per day, while in the second group the data remained practically unchanged.

Moreover, in addition to hindering the process of losing weight, a sharp restriction in calories causes significant harm to our health.

Conclusion: avoid hunger strikes and low-calorie diets.

conclusions

Zozhnik’s advice: forget about the phrases “speed up / accelerate metabolism / metabolism”, “I have such a metabolism / he has such a metabolism” - they ultimately mean the very simple formula: the difference between consumed and spent calories. Yes, of course, there are medical abnormalities associated with metabolism, but this phenomenon is rare and if you suspect it in yourself, just consult a doctor and get checked.

Once again: there is no fast and slow, high or low metabolism or metabolism. There are only calories that you consume and spend, and the result is highly dependent on the difference between these values.

There are also no miracle people with a super-high metabolic rate or unfortunate people with a very low one. There are people who spend different amounts of calories (at rest with the help of muscles) or through intense or not very intense training.

As you can see: again no secrets and again we stumble upon the same formula: the difference between calories consumed and calories burned. Well, in ours, we show even with pictures that at every moment of your life you have these 4 options:

1. Eat More Calories Than You Burn + Do Nothing= get fat, put on fat.

2. Eat More Calories Than You Burn + Do Strength Training= Gaining muscle mass and some fat.

3. Eat fewer calories than you burn + do nothing= you lose weight, mainly due to muscle loss, and if you consume extremely little, you drop your calorie intake so low that then you will inevitably cease to fit into the norm and sooner or later you will fall into the first category.

4. Eat fewer calories than you burn + do strength training= lose weight by losing fat and some muscle.

Sources:

o Pratley R., Nicklas.B., Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men, Department of Medicine, University of Maryland.

o Fatouros I.G., Tournis S., Intensity of resistance exercises determines adipokine and resting energy expenditure responses in overweight elderly individuals, Department of Physical Education and Sports Science, Democritus University of Thrace.

o Treuth M.S., Hunter G.R., Effects of exercise intensity on 24-h energy expenditure and substrate oxidation, Department of Pediatrics, Baylor College of Medicine.

o Halton T.L., Hu F.B., The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, Harvard School of Public Health.

o Westerterp-Plantenga M.S., The significance of protein in food intake and body weight regulation, Department of Human Biology, Maastricht, The Netherlands.

o Foster G.D., Wadden T.A., Controlled trial of the metabolic effects of a very low calorie diet: short and long term effects, University of Pennsylvania School of Medicine.

A high metabolic rate is the dream of all those who follow their figure, just like a white-toothed Hollywood smile is the dream of all beauties. It depends on several factors. Some people inherit a fast metabolism. Men tend to burn more calories than women, even while resting.

And for most people, metabolism slows down after age 40. And while we can't control our age, gender, or genetics, there are other ways to improve our metabolism. Below are 10 such ways.

1. Build muscle

Our body is constantly burning calories, even when we are not doing anything. But the metabolism is much higher in people with more developed muscles. Each pound of muscle mass uses about 6 calories per day just to support itself, and each pound of fat only uses 4 calories per day. This small difference adds up over time to an impressive result. In addition, after strength training, muscles significantly increase the average daily metabolic rate.

2. Aerobics, brisk walking

Both allow you to increase and maintain a high metabolic rate for several hours after training. The intensity of the exercise contributes to this: to reap the benefits, try a more vigorous workshop in gym or include short bursts of running during your regular walk.

3. Water as fuel

The body needs water to process calories. If he's even slightly dehydrated, his metabolism can slow down. To stay hydrated, drink a glass of water or another unsweetened beverage before every meal. Also, try to chew not salty pretzels and chips, but fresh fruits and vegetables full of juice.

4. Drinks with ice

Cold and iced drinks help the body burn more calories during digestion. Studies show that five to six glasses of these drinks can burn up to 10 extra calories a day. This, of course, is not so much, but in total it adds up to a kilogram of weight per year - without any diets.

5. Eat More Often

When we eat infrequently, we actually slow down our metabolism, accustom it to "work at low speeds." If you eat every 3-4 hours, the metabolism has to be more active, as a result of which more calories are burned. Properly organized snacks are also helpful.

6. Spicy food

Spicy foods contain chemicals that are excellent for boosting your metabolism. Dry red and green chili powder added to a meal will increase your metabolism. The effect is temporary, but if you eat spicy food often, the benefits can be summed up. To quickly increase metabolism, nutritionists recommend stew with chili flakes or, which can be added to many dishes.

7. Protein food

The body burns many more calories when it is asked to digest proteins, sometimes 25% more than when fats or carbohydrates are to be digested. This is one reason for the effectiveness. Healthy sources of protein include lean beef, turkey, fish, white chicken, nuts, soy, beans, eggs, and low-fat dairy products.

8. Black coffee

In moderation, this drink activates the metabolism. It is no coincidence that coffee is part of many diets.

9. Green tea

Both individually and in combination, they increase metabolism for several hours. Studies have convincingly shown that 3-4 cups of tea can push the body to burn 17% more calories.

10. Avoid Extreme Diets

Extreme diets are diets that include less than 1000 calories per day, which is detrimental to metabolic rate. While these diets can help you lose weight, weight loss comes from muscle, not fat. By reducing muscle mass, we slow down the metabolism. The end result is that your heavily emaciated figure begins to burn far fewer calories than it should and can, and therefore quickly gains weight, and more than it was before the diet.

Today, one hears about metabolism at every turn, although this process is difficult to study scientifically due to its multi-level and multi-component nature. And yet, one thing is known for sure: if it slows down, then this significantly complicates a person’s life. So the question of how to speed it up is by no means an idle one.

Why is this needed?

First you need to understand why you need to speed up your metabolism at all. If your goal is solely to lose weight, you will achieve it. But this is far from the only thing worth striving for. The fact is that a slow metabolism is fraught with unpleasant consequences:

• violation of the menstrual cycle;
• exacerbation chronic diseases;
• , and it will be extremely difficult to lose weight;
• pathological changes in the hormonal background;
• appearance chronic fatigue and drowsiness;
• digestive problems: constant bloating, stomach discomfort, alternating constipation with diarrhea;
• malfunctions in the functioning of the liver and kidneys;
• decreased attention, endurance, performance;
• worsening appearance: skin rash, hair loss, stratification of nails.

Accordingly, it is necessary to speed up the metabolism not only in order to lose excess weight. First of all, it is the prevention of many health problems.

find out the reason

First, try to understand why it is slow for you. To do this, you will have to analyze your lifestyle and even undergo a medical examination. Only by eliminating the provoking factor, you can put your metabolism in order.

Reason 1. Age

Aging involves a slowdown in all processes in the body: from the synthesis of collagen, due to which the skin becomes flabby and wrinkled, and ending with the production of hormones, which leads to menopause and the end of the reproductive period of life. Every 10 years, metabolism slows down by 10%.

How to fix. After 30 years, you need to give up alcoholic parties, smoking and urgently normalize nutrition. After 40 years, it is necessary to increase physical exercise and seriously engage in some kind of sport. After 50 years, you need to lead 100% active image life and undergo regular medical examinations.

Reason 2. Lack of calories

The main factor that provokes a slow metabolism is the abuse of diets and the regular use of low-calorie, low-fat foods. The body goes into nutrient-saving mode in order to stretch them out over a longer period of time. For this, the rate of biochemical processes is significantly reduced.

How to fix. Increase your daily calorie intake, bring out an individual ratio and stick to it.

Reason 3. Genetics

There is a point of view that the metabolic rate depends on genetic characteristics, and it is inherent in a person from the very beginning. However scientific research has not been carried out in this regard.

How to fix. Since this is just a hypothesis, it is still worth trying to speed it up with the proven methods suggested below.

Reason 4. Low physical activity

During exercise, the heart beats faster, which increases blood circulation. The tissues are saturated with oxygen, which starts all kinds of metabolic processes. In their absence, everything happens exactly the opposite.

How to fix. Start (gradually) exercising.

Reason 5. Gender differences

Women's metabolism is slower than men's. This is due to the large amount of subcutaneous fat in the former and rich muscle mass in the latter.

How to fix. Gender, of course, does not need to be changed. But it is desirable for women to build more muscle mass through regular exercise.

Reason 6. Unhealthy eating habits

Frequent snacking, chaotic meals, an unbalanced diet, habit, nightly trips to the refrigerator - all this makes the level of insulin in the blood jump several times a day. This puts the body under stress, and as a barrier, it slows down all biochemical reactions.

How to fix. Adhere to the principles of fractional nutrition.

Reason 7. Diseases

There are more than 50 diseases associated with metabolic disorders.

How to fix. Undergo a full medical examination and be treated if the disease is curable. If the process is irreversible, follow all medical recommendations to improve your condition.

Reason 8. Dehydration

Now they talk about this a lot and often, but not everyone has the willpower to implement this item. Without water, it is simply impossible to disperse the metabolism. Moreover, you need to drink a lot, often and regularly, so that it works as a catalyst for biochemical processes.

How to fix. Drink at least one and a half liters pure water per day (all other drinks do not count).

Reason 9. Deficiency of minerals and vitamins

Vitamins and minerals affect the metabolic rate. Some to a greater extent, some to a lesser extent. If their shortage is detected, the metabolism slows down.

How to fix. Include fresh fruits and vegetables in your diet daily. Drink multivitamin complexes twice a year.

By eliminating the root cause, you can easily speed up the metabolism in the body. If the medical examination did not show any pathologies and you are definitely not sure of the provocative factor, use our general recommendations. Perhaps one of the suggested methods will work for you.

Normalize nutrition

No need to think that you can speed up metabolism only under the supervision of a doctor or in a hospital. This applies only to serious violations that lead to serious illness and irreversible consequences. If the problem is only in speed, then it is possible to increase it at home, and above all - with the help of an organization proper nutrition.

Arrange Mode

1. Switch to when no more than 200 g (or a handful) is eaten for each of the 6 meals. If the break between them is more than 3 hours, the body goes into standby and saving mode, slowing down the metabolism.
2. Not to starve. Do not fall below the bar of 1,200 kcal per day, because then the thrifty body will begin to store fat. According to studies, this reduces the metabolic rate by up to 35%.
3. Be sure to have breakfast. At night, the metabolism slows down, and if you do not eat in the morning, the processes will remain in a slow state until you deign to eat fully.
4. Refuse diets that involve serious distortions in the balance of BJU. The body needs all the nutrients in full, otherwise the processes inside it will stall.
5. Alternate calories. Not everyone knows about this trick, although it works very effectively. Reduce your daily calorie intake to 1200-1500 kcal, and once a week raise the bar to 1,800 kcal. This will not allow the body to adapt to new conditions and slow down the metabolism again. At the moment of rest, he can speed it up.

Select Products

• Protein food

Requires a large amount of energy to fully digest the protein. Burning calories increases almost 2 times. In addition, it is the main sculptor of beautiful muscle mass, and recent studies have shown that the more muscles in the body, the faster the metabolism. So include as much meat, fish, seafood and eggs in your diet as possible.

• Cellulose

It takes a lot of time and energy to digest fiber. Throughout the entire period, while it is digested, the amount of insulin is kept at a constant level. This speeds up the metabolism by 15% and eliminates the feeling of hunger. Therefore, eat foods that are high in fiber every day: cereals, legumes, fresh vegetables and fruits.

• Citrus

It has been scientifically proven that citrus fruits strengthen the immune system, improve digestion, keep cholesterol under control, relieve excess fluid (edema). Grapefruit deserves special attention.

• Apple vinegar

Ideal fat burner and metabolism booster. Suitable for dressing any salads instead of harmful mayonnaise. It can also be diluted in plain water and drunk.

• Spices

Capsaicin is a pungent substance that irritates tissues. It lowers blood glucose, breaks down apocytes and satisfies hunger. It is found in most spices, especially in peppers of different varieties.

A few numbers: food flavored with red ground pepper accelerates metabolism by 30% and maintains an increased speed for 3 or more hours. But be careful and do not overdo it with dosages, otherwise allergies cannot be avoided.

• Ginger

There are special organic substances that contribute to the acceleration of metabolism. These are enzymes, and one of them (zingibain) in in large numbers contained in . This plant does not lose its properties even in pickled form.

• Water

Let's consider several methods on how to disperse the metabolism with the help of water:

1. Drink 8 glasses of pure water daily at regular intervals.
2. Drink the amount of water per day, which is calculated by the formula: 1 kg of your weight multiplied by 30 ml.
3. Drink cool water (not icy!) so that the body spends extra energy on heating it.

At the same time, do not harm yourself: switch to a new drinking regimen gradually. And if you feel nauseous and dizzy, reduce the amount of water consumed and consult a doctor: this may be a symptom of an internal disease.

• Coffee

It is a natural CNS stimulant. Experts say that the uniform use of 500 ml throughout the day increases metabolism by 5% (while you can sit quietly and do nothing). In addition, with its help, training can be made more intense, because it improves endurance. However, for those who have heart problems, a lot of this drink is not allowed.

• Green tea

Green tea has a lot of caffeine and catechins: 3 cups a day increase the metabolic rate by 4.8% and make you burn more than 5% of your fat reserves.

In addition to these products, those that contain certain substances and minerals will also help speed up metabolism:

• omega-3 fatty acids can be found in fish (salmon, trout, tuna, pollock, salmon, sea bass, mackerel, catfish), peanuts, legumes;
• folic acid: green vegetables, wheat bran, legumes, yeast products, citrus fruits, eggs, tomatoes;
• chromium: buckwheat, oatmeal, cabbage, tomatoes, potatoes, legumes, corn;
• iodine: kelp, shrimp, crabs, lobsters and other seafood;
• calcium: dairy products, rose hips, legumes, nuts, sesame seeds.

In a word, adhere to the principles of proper nutrition - and the metabolism will gradually pick up the desired speed.

Take advantage of the diet

There is a special diet that speeds up the metabolism, which was developed by the American nutritionist Hayley Pomeroy. According to some sources, many Hollywood stars managed to try it on themselves.

Basic Rules:

1. Arrange meals every 3 hours, even if you don’t feel like eating.
2. Snack portion sizes are minimal.
3. The basis of the diet is complex carbohydrates to stabilize insulin and proteins to protect muscles from splitting.
4. After waking up, you can not delay with breakfast: the maximum break between them is half an hour.
5. Drink 2 liters of plain water daily.
6. From drinks, lemonade and herbal decoctions are allowed, but only 2 glasses a day of both - no more.
7. Natural sweeteners (stevia, xylitol) are allowed.
8. Duration - exactly one month.
9. Discrepancies with the proposed menu are unacceptable, as it takes into account human biorhythms.
10. Diet scheme: 3 phases - the first relieves stress, the second releases apocytes, the third actively breaks them down.
11. Servings are measured in 250 ml cups.

• lack of hunger;
• delicious dishes;
• varied menu;
• high efficiency;
• long-term weight loss;
• Designed not only for weight loss, but to speed up the metabolism.

• too strict meal schedule, which not everyone can follow;
• does not fit ;
• permitted products are quite expensive;
• Not everyone is ready to give up dairy products and coffee.

Prohibited products:

• alcohol;
• coffee;
• corn;
• dairy products;
• wheat;
• sugar;
• fruit juices;
• dried fruits.

Phase 1

Duration: first 2 days of each week.

Purpose: to relieve stress and stress from the adrenal glands.

BJU: a minimum of fats and proteins, the basis is, natural sugars, vitamins C and B.

Products:

• all legumes;
• mushrooms;
• greens: celery, cumin, spinach, dill, parsley, cilantro;
• cereals: from rice, buckwheat, oats;
• meat: turkey, chicken breast, beef, veal, pork tenderloin without lard;
• vegetables: any cabbage, carrots, eggplants, tomatoes, cucumbers, zucchini, squash, pumpkin;
• seasonings, spices;
• fish (low-fat varieties);
• fruits: hard varieties pears, grapefruit, peaches, oranges, apricots, lemon, green apples, tangerines, pineapples, pomelo;
• egg whites.

Sports: aerobics, running.

Phase 2

Duration: the next two days of each week.

Purpose: release of lipocytes.

BJU: restriction of fats and carbohydrates, fiber (in vegetables) also comes to the fore.

Products:

• mushrooms;
• the greenery is the same;
• of legumes, only beans remain;
• from vegetables - only lemon and lime;
• kelp;
• meat: lamb is added to the menu of phase 1, but not very fatty;
• vegetables: only cucumbers and cabbage remain from phase 1 + onion and green onion and pepper (chili and Bulgarian);
• decoctions of herbs;
• spices, spices are unchanged;
• egg whites.

Sports: strength training in simulators, lifting the barbell, exercises with dumbbells.

Phase 3

Duration: last 3 days of each week.

Purpose: active burning of subcutaneous fat.

BJU: lean on useful, small amounts of proteins.

Products:

• all legumes;
• all fruits;
• all greens;
• mushrooms;
• oily fish;
• porridge 1 phase + barley;
• kelp;
• seafood;
• meat: rabbit meat is added;
• unrefined oils (corn is excluded);
• vegetables of the first two phases + radishes, beets;
• olives;
• nuts, seeds;
• spices, spices;
• berries: raspberries, blackberries, cherries, cranberries;
• eggs (totally).

Sports: only if yoga. It is advisable to make an appointment for a massage these days.

Sample menu for the week

Drink vitamins and minerals

There are specific minerals and vitamins that improve metabolism. They can be used for ingestion and injection, both as individual preparations and as multivitamin complexes. It is advisable to get a doctor's permission. The most active in this regard are:

• ascorbic acid (C);
• calcium;
• cobalamins (B12);
• retinol (A);
• riboflavin (B2);
• thiamine (B1);
• tocopherol (E);
• folic acid (B9);
• chromium.

As an example, here are several multivitamin complexes designed specifically to speed up metabolism.

• Mono Oxi is prescribed for rehabilitation after protracted illnesses, as well as during severe physical and psychological stress;
• Vita Min accelerates all metabolic processes, recommended during diets;
• Vita Minerals compensates for the vitamin and mineral deficiency that provoked the inhibition of metabolic processes, it is good for intensive sports;
• Vita O2 accelerates metabolism at the molecular level;
• Vita Zeolite cleanses from toxins, heavy metal salts.

• Chromevital+ with chromium and vitamin C;
• KG-Off Fat absorber with chitosan;
• Nortia with iodine, magnesium, vitamins B1, B6, B12;
• Sveltform+ with iodine, chromium, vitamin C.

• Zym-Complex Enzymes + Antioxidants from Astrum;
• Nature's Life B-50 Complex;
• Selenium-DS by Dr. Skalny;
• Turboslim Alpha Lipoic Acid and L-carnitine from Evalar.

However, remember that if you lie on the couch and enjoy soda with chips, even these effective dietary supplements and complexes will not help. Everything needs to be done in a single program.