“It helps if I drink water”, “He eats more than me but does not gain weight”, “I eat very little but still gain weight”… We have heard or said these sentences many times. All these sentences always end with "My metabolism is slow." So what really is metabolic rate? Is this the only reason you can't lose weight?
First of all, what is metabolism and what is not. Let's start by explaining this;
The nutrients we take into our body are either used for the body's energy needs or converted into the building blocks of our body and incorporated into the structure of our cells. In other words, there is a constantly active construction and destruction process in our body. The speed at which the body carries out these processes is called "metabolism".
Metabolism rate is not constant. In addition to unchangeable factors such as age and gender, there are also factors that people can intervene such as eating habits and physical activity.
With proper nutrition, water consumption, exercise and supplements, faster weight loss can be achieved.
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What Can We Do to Speed Up Metabolism?
Increasing the metabolic rate also accelerates your weight loss. You can't control your age, gender, or genetics, but there are ways to speed up your metabolism.
– Drinking water accelerates metabolism!
Water is used in all construction and destruction processes in the body. If you become dehydrated, your metabolism may slow down. Increasing water consumption can reduce body weight by increasing your metabolic rate and reducing your appetite. Studies also support this theory. In one study, adults who drank eight glasses of water a day were found to burn more calories than those who drank four glasses.
– Don't skip breakfast!
The fastest time for metabolism is in the morning. Unless there is a situation that requires you to be hungry, be sure to have your breakfast within 2 hours after waking up. Start the day with a good breakfast.
– Don't stay hungry for a long time!
Eating little and often can help you lose weight. When you stay hungry for long hours, your metabolism slows down. If there are more than 3-4 hours between your main meals during the day, you should definitely pay attention to your nutrition. Include healthy snacks. Eating small snacks increases your metabolism, so you burn more calories throughout the day.
– Consume quality protein!
We also spend energy while digesting the food we consume. Proteins; It increases the metabolic rate by 30% more than carbohydrates and fat. So, when you consume enough quality protein, more fat is burned and you lose more weight. Good sources of protein include lean beef, turkey, fish, white meat chicken, nuts, beans, eggs and low-fat dairy products.
– Get good and quality sleep!
Adequate and high-quality sleep. It has been observed that metabolism and body health are negatively affected in people who cannot get quality sleep.
– Less is more, more is harmful: Caffeine!
Moderate intake of caffeine can cause a short-term increase in metabolic rate. Coffee and green tea are effective in accelerating metabolism due to the effect of caffeine they contain. Green tea offers the combined effects of caffeine and catechins. It has been shown to boost metabolism for several hours. Research suggests that drinking 2-4 cups of tea causes the body to burn 17% more calories in a short time during moderately intense exercise.
– Believe in the power of spices!
Spicy foods will speed up your metabolism. It has some natural chemicals. Capsaicin in red pepper accelerates metabolism. Spices such as ginger, turmeric, vanilla and mustard should be included in the diet due to their metabolism-boosting effects.
This effect is likely temporary, but the benefits may increase if you frequently eat spicy foods. Those with stomach disorders should consume with caution!
– Be sure to exercise!
Include both aerobic and strength training in your exercise program. Aerobic exercise doesn't build huge muscles, but it can boost your metabolism in the hours after exercise.
Muscle mass increases as a result of strength training. Muscle tissue in the body consumes more energy than fat tissue. After a muscle-building workout, muscles are activated throughout your body, increasing your average daily metabolic rate.
– Don't crash diet!
Low-calorie diets increase your metabolism. It is one of the factors that harms speed the most. Although it provides rapid weight loss in the short term, the weight lost mostly consists of muscle and water loss. In the long term, muscle loss brings with it a slower metabolism. Your body burns fewer calories and causes you to gain weight faster after a crash diet.
Remember! The best type of diet is a personalized healthy nutrition program planned by a nutritionist.
I wish you healthy days…
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