If you are looking to lose weight but you can’t or simply don’t want to make too much effort to lose weight, you have to look for ways to speed up your metabolism, that is, the calories you burn at rest.
Having a fast metabolism is essential to being slim. People who eat a lot and do not get fat do so thanks to it and the opposite happens to obese people.
Although having a fast or slow metabolism depends a lot on our genetics, there are certain adjustments that we can make daily to speed it up and thus lose weight quickly without doing anything else. Attentive:
1. Have a regular meal schedule
For your body to function in the best possible way, it is important that you have a balance in terms of quantity and regularity in meals. Taking your meals normally always at the same time can help maintain metabolic balance at a good pace.
If you go many hours without eating anything, not only do you run the risk of bloating in the next feeding, but your body begins to burn calories more slowly and accumulate more fat cells.
Ideally, you should eat small meals throughout the day three or four hours apart.
2. Eat enough calories
In relation to the above, some people skip meals to try to lose weight, but it is a mistake, as it can affect the metabolism, slowing it down.
In addition to eating several times a day (five or six), you have to take in enough calories, since otherwise, our body will begin to not burn fat and store it.
To give you an idea, adult women should take in between 1,600-2,400 calories/day, and men 2,000-3,000. Eating foods with less than the minimum load can put your metabolism in check.
3. Get enough B vitamins and protein
Vitamin B plays a role essential in metabolic rate, especially B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine). We can find these vitamins in foods like bananas, potatoes, eggs, spinach, or whole foods.
As for proteins, numerous investigations have shown that they accelerate metabolism by increasing the thermal effect of the body, that is, the amount of calories it takes to digest and process them. In fact, protein foods increase metabolic rate by 15–30%, compared to 5–10% for carbohydrates and 0–3% for fat.
4. Drink green tea
While studies haven’t conclusively proven this, some research indicates that green tea extract may play an important role in our weight loss challenge.
This drink has powerful antioxidants called catechins, active ingredients related to weight loss: they can stimulate metabolism and help increase the effects of some effective fat-burning hormones, such as noradrenaline.
Additionally, green tea is particularly beneficial for reducing belly fat. Numerous studies have shown that people who consumed this drink regularly lost 1.3 kilos more on average than those who did not.
5. Do strength training
Strength training helps build muscles, which can speed up metabolism and is particularly important when we pass the 30-year-old border due to the natural process of sarcopenia, that is, the gradual loss of muscle.
What does this mean? That by having fewer muscles, your metabolism slows down. Estimates indicate that a person burns about 200 fewer calories per day at age 45 compared to what they did at 25.
That is, you must increase your muscle mass. Here is a list of appropriate exercises for it.
6. Drink enough water
In addition to keeping you hydrated, drinking water speeds up your metabolism by 24-30%, according to several studies.
Although it works, the positive effects on metabolism are short-lived, about 60-90 minutes, so you should drink water often throughout the day.
7. Reduce stress
The stress affects the hormonal balance and can make the body more cortisol than normal produce.
Having a high level of cortisol can be good for a while, but chronic, one that lasts for months, can cause weight gain. Your body, being in this state of continuous alarm, thinks that you need the calories, then it accumulates fat because it believes there is danger.
A 2018 study concluded that there is a connection between high cortisol and fat. In fact, research revealed that cortisol can affect a person’s circadian rhythm, causing them to gain weight.
8. Do not eat at night
The metabolism slows down throughout the day, so it is important to stop eating around eight in the afternoon. What you eat from that hour on, you will hardly burn it, since you will be at rest and your body begins to slow down in terms of energy expenditure.
One study showed that people who ate their largest meal at dinner had a higher BMI (Body Mass Index) than those who ate their largest meal at breakfast or dinner.