Even though you are eating healthier than usual, if you feel like your muscles are loose, your energy is gone, your clothes are a little tight and even tight at the waist, hips and hips, you are faced with the sad truth. Metabolic rate!
Metabolic rate decreases with age. After you turn 30, it starts to decrease by 1% each year. Even if you eat as much as usual and do the same physical activity as usual, you can still feel the difference. But scientific research shows that there are things we can do to combat the decreasing metabolic rate. When metabolism starts to slow down, age is not the only factor responsible. In addition, your diet and physical activity also play a big role.
Here are 5 ways to re-trigger your fat burning speed:
1. Build muscle: The more muscle fibers you exercise, the easier it will be to burn fat within the muscle. Since weight training will increase your muscle mass, you will burn more calories even if you are at rest. Moreover, the less fat in your body and between your muscles, the faster your blood circulation will be and the more energetic you will feel without the need to eat more. If you haven't done weight exercises yet, it's time to start!
2. Start eating:Your body acts as a fuel tank that runs a machine, which simply means that your body must be constantly nourished to provide life energy. In this way, with constant nutrition, your blood sugar level remains balanced and your internal hormone balance protects you from gaining weight. Keep your metabolism alive by eating something every 3-4 hours, starting 1 hour after waking up and until 1 hour before going to bed.
3. Pay attention to protein in your meals:Protein has a much greater stimulating effect on metabolism compared to fat and carbohydrates. Biting, chewing, swallowing and digesting food consumes energy. This is known as the thermic effect of food and helps you burn up to 30% of the food on your plate. It happens. The more complex your food (like steak, legumes, and fibrous vegetables), the more calories your digestive system burns. Protein contains the amino acid leucine, which protects you from losing muscle when you diet. As a simple strategy, keep eggs in your refrigerator.
4. Get moving:Interval workouts that include high-intensity cardio exercise have the effect of keeping your metabolic rate alive for hours. So, instead of walking on the treadmill at 4.5 speed for half an hour, go out and allow for intervals caused by differences in the ground. Whether you're running on the sand or walking up a hill, mark your change of pace. When you make changes in your steps, you will have an additional effect on your calorie burning.
5. Drink water: Research shows that people who drink approximately 2 liters of water 8-12 times a day have a higher metabolic rate than those who drink 4 times a day. According to research, people who drink half a liter of water before breakfast consume approximately 75 calories less at that meal than those who do not drink before breakfast. If you eat 75 kcal less (almost as many calories as 1 slice of bread) every day for 1 year, you will lose 4 kg at the end of 1 year.
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