Do you want to know how to speed up your metabolism? A fully functioning metabolism is key to losing weight, as well as keeping it off.
The following are the most effective strategies to try if you find that, despite your best efforts, the rate at which your body burns calories is too slow. Give your metabolism a little boost with these tips!
Why is my metabolism slower?
Do you have the impression that your metabolism works slower than that of some of the people around you? Maybe you are right, since there are fast and slower metabolisms. But what does it depend on? Why do some people burn more calories than others despite exerting the same effort?
Genetics play a role in virtually everything you are, and your metabolic rate is no exception. Some are fortunate enough to inherit a fast metabolism, while others are lucky enough to have a somewhat slower one..
However, having inherited a metabolism capable of burning calories at a faster rate does not mean that it will last forever. And is that this function tends to slow down its activity little by little after the age of 40.
Does this mean that the metabolism cannot be changed? No, of course you can do things to "fix" it. Whether it's because of the genetic lottery or because of the relentless passing of the years, there are habits that can help you accelerate the natural speed of your metabolism and improve its functioning. And ultimately to burn more calories, which is what is basically when the question of how to accelerate the metabolism appears.
Strategies to speed up metabolism
Let's see what strategies will allow you to speed up your metabolism to burn calories faster.
Intensify your aerobic exercises
If you want your metabolism to move faster, you should do the same, at least when it comes to aerobic exercises: running, swimming, cycling ...
How do I add more intensity to my workouts? Very simple: you do not need to change the exercises you do or work all the time at high intensity. Simply mix high-intensity stretches into your moderate-intensity workout, which is known as interval training.
Increase your muscle mass
As you know, the body not only burns calories through exercise, but also continues to do so while you are at rest. But the number of calories burned at rest is not the same in all cases. One of the most influential factors is the individual's muscle mass. If you manage to develop your muscle mass (for which it is necessary to follow a good strength training) you will burn more calories than before.
This is because, compared to fat, the body uses about three times the calories to maintain muscle. Consequently, if you need to speed up your metabolism, do strength training at least a few times a week. You will notice the results both in the long term and on training days, as lifting weights activates your muscles and metabolism.
How to speed up your metabolism with food
Of course, what you eat can greatly influence the rate of your metabolismSo, as with so many things, what you include and what you leave out of your diet is very important.
Eat more times a day
If there is a habit that is considered essential, it is that the number of meals is higher and their quantities smaller. This is because your metabolism slows down between meals, so consider eating small meals every 3 to 4 hours to increase the number of calories you burn per day. On the other hand, eating few and large meals would work against a fast metabolism.
Protein
Protein is something that should not be overlooked in any diet that is considered healthy. This is due to several reasons, one of them being related to the functioning of the metabolism. Digesting this nutrient involves a greater calorie burn compared to fat or carbohydrates. Remember that you can get protein through different types of meat, but there are also vegetables that can help you, such as legumes.
Hydrate
Do you drink enough water? Dehydration is not an ally of metabolism, quite the opposite. On the other hand, the typical glass of water is not the only thing that helps you stay hydrated, so talking about a number of glasses per day is not considered correct. And it is necessary to bear in mind that water is also obtained through fruits, vegetables and other drinks. So if your diet is rich in these food groups, you may not need as many glasses of water as a person who rarely practices the one apple a day rule.
Café
One of the effects of coffee is an acceleration of the metabolism, so it's an interesting resource if you tolerate it well. However, you must always act in moderation because, both coffee and especially energy drinks (to which taurine is also sometimes added), can cause problems ranging from insomnia to anxiety, to high blood pressure. Another drink that has proven successful in studies is green tea.
Hot spicy
You like spicy food? If so, you are doing your metabolism a favor, as foods and spices with this quality have the ability to boost your metabolism and help you, therefore, burn more calories per day.