Metabolism rate is an important step that determines how many calories you consume in losing weight, gaining weight and maintaining weight. Even though you cannot change some factors such as gender, age, and genetics, there is a lot you can do about the factors you can change.
So, what can we do to increase the metabolic rate?
Take Care to Do Your Exercises Regularly
Exercise provides the energy necessary to reduce the accumulated fat mass. Just as exercise burns fat, regular exercise also increases your low metabolic rate. Studies have shown the positive effects of moderate-intensity and regular exercise on the metabolic rate, instead of heavy exercise for more than 3 hours. Due to hormonal changes, there is a gradual decrease in muscle mass after the age of 40, which reduces the metabolic rate. Slow down this process with regular exercise.
Reduce Your Body Fat
The ratio of muscle and fat, which are the components of our body, affects the metabolic rate. When we look at the metabolic rates of individuals with the same body weight, if their lean tissue, that is, their muscle weight, is more than their fat weight, they consume more calories. Because muscle tissue is more active metabolically.
Consume Green Tea
Green tea, with its high antioxidant content, protects against cancer diseases with its antiangiogenesis properties, and increases your metabolism thanks to its thermogenic properties. increases. Research has shown that drinking green tea before exercise helps burn more calories than normal during exercise. Be careful to consume two or three cups of green tea a day.
Choose Foods High in Fiber.
Foods with fiber help you feel full faster, reduce fat absorption, It balances blood sugar and prevents us from getting hungry quickly. Thanks to these benefits, you consume less food, your body fat decreases and your metabolism speed increases. By starting to consume foods containing bran, rye, oats, fruits with their peels, and salads, you will increase your fiber consumption.
Make sure of your fluid consumption
% of chemical events in the body. More than 90 of them occur due to the presence of water in the environment. When the body cannot get enough water, metabolism slows down. To check that you consume enough water daily, be sure to drink a glass of water before main meals, fruit, milk and yoghurt. Consuming 2 liters of water a day helps in removing excess edema and harmful wastes resulting from digestion from the body, accelerating metabolism and losing weight.
Take care of a balanced protein intake
Insufficient protein. Its intake reduces muscle mass and slows down metabolism. However, this does not mean consuming too much protein. Excess protein consumption has negative effects on joint, kidney and bone health. If you follow a balanced diet by paying attention to carbohydrate, fat and protein ratios, you will both increase fat burning and have a faster metabolism.
Increase Your Calcium Consumption
Recent study Studies have shown that consuming at least 2 portions of milk and its derivatives a day helps in losing weight as it accelerates metabolism and affects the hormones that prevent fat storage.
Benefit from Caffeine
If you are a coffee drinker, increasing your metabolic rate will be more enjoyable for you. Because moderate caffeine consumption increases the metabolic rate.
Increase Spices
Spices contain chemical compounds that will increase metabolism. Don't forget to add it to your meals, even if its enhancing effect is temporary.
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