9 WAYS TO SPEED UP YOUR METABOLISM
If you want to have a slim body without giving up your favorite cakes, you don’t need to exercise hard in the gym or exhaust yourself with all kinds of diets.
If you want to stop counting calories before each meal, it is enough to adopt a few rules. These recommendations can help you significantly speed up your metabolism and lose weight.
1. Eat frequent small portions.
Try to eat every three hours. Don’t worry — you won’t gain weight. You need to eat often but only small amounts of food. Besides, you should never forget about breakfast. Scientists have long proved that morning meal is indispensable for starting the metabolism.
During the day, you don’t need to worry about the feeling of hunger. You spend a lot of energy, so the desire to eat is quite normal. It is better to allow yourself to eat a little more during the day than to eat a large dinner in the evening. Snacking helps you stay energized throughout the day and reduces the risk of overeating during major meals.
But it’s important not to eat chocolate bars and muffins during snack time.
There are a lot of options for delicious and low-calorie snacks. For example, when you lack energy, you can eat fruits, nuts, and cereal bars.
2. Move a lot.
Physical activity makes you cheerful and significantly accelerates your metabolism. The modern world provides a lot of physical activity ideas: running, yoga, swimming, pole dance, climbing stairs, working out in the gym, cleaning the apartment, jumping rope, clearing unnecessary items out of your closet, gymnastics, cooking dinner, sex, fitness, hiking.
It’s important to choose the kind of sports you like and move as often as possible every day! Do something that gives satisfaction. And don’t follow any fashion trends or someone else's advice.
Sports should make you smile. If you hate shaping but keep on going to every class, don't expect impressive results. If you like running, go to the stadium or use an athlete track. If you love swimming, go to the pool. If you like cleaning the house, this is also a great physical activity! Life on the move coupled with a good mood after workouts will make your metabolism faster and promote weight loss.
3. Water is the basis of metabolism.
Drink 7-8 glasses of water every day. If your body lacks water, the liver begins to restore water balance and stops burning fat. This can lead to a slow metabolism. It is water that makes fat deposits take part in metabolic processes.
You should increase your water intake in hot weather or in case you actively do sports. In winter or with decreased physical activity, you can reduce the amount of water you drink.
But you need to remember that the colder the water is, the more energy your body spends to make it warm. Therefore, you should drink large quantities of cool water.
It is oxygen that burns our subcutaneous fat, thus accelerating the metabolism. Therefore, try to spend as much time outdoors as possible. Instead of sitting in a cafe with friends, go for a walk in the park. Whenever possible, go to work and back on foot. Don't stay in the office during your lunch break even if you have a lot of work to do.
A ten-minute walk will allow you to relax a little bit and will saturate your blood with oxygen.
At the weekends, try to spend your time outside instead of lying in bed and watching soap operas with a box of eclairs. For example, you can make it a rule to go to the country or have a picnic every Saturday. A day spent out in fresh air will energize you and provide more benefits than the long-awaited Oscar-winning film. Anyway, you can watch it on a rainy day.
5. Enjoy the sun.
Sun rays tend to increase the activity of the entire body. Accordingly, the metabolism is also accelerated. In summer, we often willingly walk, but in winter, it’s hard to motivate yourself to go for a walk. Even in cold weather, don’t miss the chance to enjoy the bright sun and crisp winter air.
6. Take a contrast shower.
Get into the habit of taking a contrast shower in the morning. Temperature swings fortify the body and provide a surge of energy for the whole day. In addition, this useful procedure serves as an incredibly powerful metabolic accelerator.
7. Sauna, massage, and aromatherapy.
Any massage stimulates blood circulation and accelerates your metabolism. But there are several types of massage that are aimed specifically at speeding up the metabolism: vacuum massage, honey massage, and lymphatic drainage massage. They most effectively increase blood flow, improve its microcirculation, and help remove toxins from the cells.
Hot steam in saunas stimulates blood circulation, increases heart rate, and accelerates your metabolism. It is a good idea to add herbal teas and honey to this procedure — the metabolism will exceed all your expectations.
7- or 10-minute hot baths with essential oils increase sweating, dilate blood vessels, thus accelerating the metabolism. You should use ginger, fennel, celery, juniper, orange, lemon, chamomile, grapefruit, dill, or coriander oils.
8. Important products.
Those who want to speed up their metabolic processes should eat carrots, citrus fruits, natural coffee, green tea, cabbage (broccoli, white cabbage, cauliflower), soy milk, jalapeno, beans, fish, spinach, apples, curry, turkey, cucumbers, avocado, berries, dairy and whole grain products, dark chocolate, pears, blueberries, pickled ginger, seaweed, nuts, and celery. You should also take vitamin complexes that contain vitamin B6, chromium, calcium, and iodine. These vitamins can improve the quality and speed of your metabolism.
9. Sleep correctly.
The scientists from Johns Hopkins Bloomberg Health University found out that during sleep, the body feels relaxed, satisfied, and starts to produce leptin – a hormone telling your brain that you don’t need to eat. On the contrary, regular lack of sleep increases the amount of another hormone — ghrelin that forces you to eat more.
The scientists from the French organization Inserm tried to find out how the number of hours spent on sleeping can influence the weight loss process. They asked two groups of overweight women to eat the same amount of food. But the women from the first group slept 6 hours a day, and the women from the second group – 7-8 hours. Two months later, it turned out that the group of women who had 8 hours of sleep lost by 30% more weight than the women who slept only 6 hours.
So you need to go to bed as early as possible and wake up in the early dawn. Thus, your metabolic processes will start working correctly and you will stay active throughout the day.