Factors such as faulty diets, sedentary lifestyle, weight gain and loss process, genetic structure, muscle density and disruption of our sleep patterns throughout our lives can slow down our metabolism and reduce the rate of fat burning, thus making it difficult to lose weight. You can increase your fat burning rate with practical information about healthy weight loss and a balanced and regular nutrition program. How Does? Here are the suggestions…
The secret of hot pepper and ginger
The substance called capsaicin contained in hot pepper has an effect that increases the metabolic rate by 23-25%. The tubers on the roots of ginger stimulate the circulatory and digestive systems, dilate the vessels and increase body temperature, thus accelerating the metabolism by 20%. Do not forget to consume 1 teaspoon each of hot pepper and ginger a day. However, those with stomach disorders should consume hot pepper with caution.
Moderate-intensity and regular exercise
Physical activity not only burns fat, but regular exercise increases the metabolic rate and makes you more active. It helps you feel energetic, active and fit. Studies have shown the positive effects of moderate-intensity and regular exercise instead of heavy exercise that exceeds 3 hours. Therefore, regular exercise for at least 150 minutes a week, as recommended by the World Health Organization, will be beneficial for your metabolism and fat burning.
The effect of green tea has been proven
En It is supported by research that the antioxidant substance called "catechin" found in green tea provides weight loss and accelerates metabolism. If you do not have high blood pressure problems, you can consume 2-3 cups of green tea a day. However, be careful, more than this amount can cause palpitations and insomnia.
2 glasses of water before meals
Our body loses an average of 2.5 liters of water per day under normal conditions. . When the amount of water decreases, the amount of fat stored in the body increases. Additionally, due to low water consumption, the kidneys do not work and the metabolism slows down.
Do you know the effect of drinking water on appetite control? According to a study conducted by the Chemical Society of America in Boston, people who drink 2 glasses of water before a meal have 75 to 90 It has been determined that they eat fewer calories. This may be because water suppresses appetite and takes up space in the stomach, or sometimes we feel hungry when we are thirsty. Drinking two glasses of water before meals suppresses appetite and helps the body metabolize stored fats.
Not possible without calcium
According to studies; Increasing the amount of calcium in the diet supports weight loss by accelerating fat breakdown and accelerates metabolism. It is also supported by research that calcium has a volume-reducing effect on fat cells. Milk and dairy products, especially curd cheese, cheddar cheese, milk, yoghurt, buttermilk, molasses, and green leafy vegetables are good sources of calcium. To get enough calcium, be sure to consume 3 glasses (600 mL) of dairy products such as milk, yoghurt, ayran and kefir daily.
Add onion or garlic to your meals
The "allicin" substance found in onion and garlic stimulates blood circulation, activates digestion, and ensures the removal of excess water from the body. It also accelerates metabolism and increases fat burning. Don't forget to add onion and garlic to your meals and salads.
Â
Pay attention to blood sugar
Especially foods that increase blood sugar quickly, such as white bread and white rice. Eating foods that increase the secretion of the insulin hormone causes rapid and repeated hunger. For this reason, it is very important to regularly consume oats, whole grain products, fresh vegetables and fruits, and dried legumes, which are fiber-rich foods that keep you full. Because fiber has an effect that accelerates metabolism.
Egg that keeps you full
There is scientific data that eggs are an extremely important source of protein and keep you full for a long time. Eating a boiled egg for breakfast will make you stronger against hunger pangs during the day and speed up your metabolism. Two controlled experiments have shown that consuming eggs for breakfast can increase the feeling of fullness and reduce daily calorie intake. If you have difficulty consuming eggs, you can speed up your metabolism by blending them into your soups.
Sleep has a great effect
Sleep. Ku affects many hormone levels in the body. There are two hormones that affect appetite: leptin and ghrelin (hunger and satiety hormones). Leptin is produced by fat cells in the body and is responsible for suppressing hunger. Ghrelin is secreted by the stomach and triggers appetite. Lack of sleep lowers the level of leptin in the blood and increases the level of ghrelin. This results in increased appetite. When you get enough sleep, hunger decreases, which helps you lose/maintain weight and even speed up your metabolism.
Caffeine is metabolism friendly
Coffee contains caffeine, niacin, microelements and antioxidants. It increases circulation and accelerates metabolism. Many studies have stated that the amount of caffeine that can be safely consumed by adults is 300 mg per day (approximately 3-4 cups of coffee or 5 large teas). In order to benefit positively from tea and coffee consumption and not harm our metabolism, total caffeine intake; We must be careful not to reach 1000 mg. If 1000 mg of caffeine is consumed per day, loss of appetite, tremors, headache and heart palpitations may occur.
Read: 0
