How to speed up metabolism - the beginning of weight loss

Every person - regardless of age, number of extra kilos and fitness - afford to restore the slow metabolism Slow metabolism: how slimming complicate his task And greatly accelerate it. How to speed up metabolism and start losing weight?

Your brother three times a day and eating pizza and not gaining a pound of weight, while you podchityvaete number of carbohydrates and calories in the diet, strictly limit yourself in the sweet, and you can not lose a kilo. Maybe, you think, the thing is that he has a fast metabolism Rapid metabolism: the cause of rapid aging? And you lie "curse" slow metabolism. Do I have to throw in the towel and forget about diets? No - meet the experts unanimously. Your metabolism may indeed be slow, but the reason is not only in the genes, and you are not doomed to a lifetime overweight.

Metabolism - general information

If quite simply, the metabolism - the process of digestion of proteins, carbohydrates and fats to produce from them the energy needed by the body to maintain its own self-operation. The rate of metabolism depends on the interplay of such factors as the number of calories consumed, the amount of calories that you burn to digest the food consumed and sports, as well as on the level of metabolism, caused by genetics.

How to make your metabolism Improves metabolism and losing weight without dieting   run faster? It is obvious that with the genes you can not do anything (but they are dependent on the daily consumption of calories, about 5%), so the best way to speed up metabolism - is to increase the body's need for energy.

The organism can produce energy as their carbohydrate and protein and fat from .  Of course, you would prefer that he primarily used the calories from fat, but the body is very thrifty - he begins to burn fat only when he really needs energy .  This happens, for example, when you move, but do it often enough and effectively can be difficult, especially for those who have to work for hours to sit at the table .  Fortunately, the body needs extra energy and at other times - for example, in the first hour or two after an intense workout; especially increased consumption of energy and power after interval training .  This effect can be maintained up to 24 hours after training .  Very strong increases caloric expenditure after weight training, using more weight than usual - in this case, the energy needed to restore the small tears in the muscle tissue (which, unlike the more serious injuries are the norm) .

By itself, an increase in muscle mass and increases the body's need for energy. Every extra pound of muscle tissue enable dormant burn 50 calories more - it is necessary simply to ensure the normal life of the muscle cells.

How age alters the metabolism

Metabolism slows down with age, really, but that's no reason to give up. From the age of about 25 years metabolism in humans, on average, is slowed by 5-10% per decade. This means that by 55-60 years metabolism running 15-30% slower than 20 years. The good news is that experts do not believe this slowdown inevitable. Data on age-related changes in the study of metabolism collected experience of residents of the western world, including more prevalent sedentary lifestyle and physical activity with age, as a rule, only reduced. However, it is believed that people who maintain a high level of physical activity throughout their lives, the rate of metabolism falls by only 0.3% per decade, which means that the metabolism of the elderly person may operate only 1-3% slower than the young.

To restore normal metabolic rate and maintain it, follow these tips:

• Build muscle mass. Total 2.5-5 kg ​​of muscle in addition to what you already have, will help you significantly improve your metabolic rate at rest (it depends on the number of calories the body spends when you are not moving - just to maintain vital functions).
• Burn and again - burn. Increase the number of calories the body burns after training, including in its plan of very intense interval training and weight training. For example, try to alternate 3 minutes of very fast running or cycling with 30 seconds of rest. Thus you will be able to spend extra 100-200 calories after leaving the gym, sitting at a computer, or lying in bed.
• Get enough sleep. Save time by sleep can alter the metabolism. Regular sleep deprivation leads to a decrease in the number of calories your body burns at rest - that is, those that it uses for tasks such as breathing, blood circulation and regeneration of damaged tissues. According to scientific data, the number of calories spent at rest, is 60-75% of total daily calories expended. Thus, the restriction of hours of sleep can become a serious obstacle to weight loss.
• Eat often. Many experts recommend eating every 2-3 hours. Every time you eat, you briefly stimulate the metabolism and, therefore, more often meals, the faster the metabolism. Furthermore, due to frequent meals you feed more muscle than the fat tissue. Finally, since you convince the body that it does not threaten starvation, that the food will be supplied stably. If you skip breakfast, eat only a couple of sandwiches for lunch and gorge on to satiety during dinner, afraid the body lay as much fat - in case if the next time again have to eat soon. Numerous studies indicate that people who eat every 2-3 hours, less body fat and resting metabolic rate higher than those who eat only 2-3 times per day.
• ... But eat properly. There are often - does not mean and then chew calorie snacks. Instead, it is recommended to eat full, but small dishes, which must include vegetables or fruit, and protein foods (eg chicken eggs, beans, seeds and nuts). Increased consumption of foods rich in fiber (this includes fruits, vegetables and whole grains) - one of the best ways to speed up metabolism. Digestive enzymes can not digest cellulose, and the body has to expend a lot of energy in particular, to revise it. In addition, fruits and vegetables are low in calories and packed with nutrients - this is another reason to include them in the diet.
• Do not look for easy ways. Include in the diet as much as possible of products containing substances that accelerate the metabolism (such considered as green tea, coffee and red pepper) seems tempting idea, but in practice, this measure is ineffective. Green tea may speed up the metabolism, but not so much that it really helps to reduce and control weight. Contained in red pepper capsaicin also increases the metabolic rate, but not much and not for long. Data on the effects of caffeine are controversial - it is known that it stimulates the nervous system, but it is unclear whether it helps reduce weight.
• Think about fish oil Fish oil - so whether it is useful to think? . Omega-3, which are found only in fish oil, may significantly increase the energy consumption - according to some sources, up to 400 calories a day. They increase the level of enzymes of fat-burning, and reduce the amount of enzymes responsible for the storage of fat in the body. To feel the beneficial effects of omega-3, consumed daily at least 300 mg of fish oil capsules. Also do not forget to eat fish - natural sources of nutrients are almost always preferable to artificial.
• Keep cold body. According to the research, habit of using heaters and air conditioners part of the reason that obesity is becoming more common problem. Creating overly comfortable environment reduces the amount of energy that the body has to spend on your winter heating, and maintaining a sufficiently low temperatures - in the summer. This does not mean that you need to give up modern space heating, but less intense heat rooms in winter, and not as much to cool them in the summer for sure worth it - especially since it will allow you to burn extra calories without lifting a finger to do.
• More movement. Do not sit when you can stand, and do not stand when you can walk. Due to sedentary work, household duties and mass TV programs, without which many people somehow can not do, most people in the 30-40 years is moving much less than the age of 25 years. However, now even young people often prefer sports and walks of entertainment that you can get without leaving your computer. It is therefore particularly important to use every opportunity to move. At work, go for a walk to the water cooler (and not get off his chair), at least five minutes stroll down the hall after dinner and use the stairs instead of the elevator. Own example teach your children to engage in sports and the opportunity to go and not to travel by car or public transport, spend less time watching TV, more traveling, or just walk around the city.