Inside your body is a faithful servant who is constantly - and that at this very moment - working, burning calories and fat. This metabolism, and it literally is a reflection of everything that is happening in your body. Every time you eat, special enzymes in the body break down food and convert it into energy, thanks to which your heart beats, the brain thinks, the legs go, and so on. If a fast metabolism, the body burns more calories, and the more calories burned, the more you fold kilograms - or the easier you keep a healthy weight. Speed up your metabolism - exactly in your power.
Much of what is happening and how the human body is due to features such as gender and genetics, but a lot depends on us. To expend more calories and make all body systems run faster, you need to make in your life is not too few radical changes.
Eat a nutritious breakfast
Everyday. You can think of your body paranoid, but so it is arranged that, if you do not eat for a few hours, it switches to operate as a fast - that is, slow down all of its processes, including metabolism, and start saving energy. If you do not eat breakfast, your body does not receive food for at least 8-10 hours. That's a lot, and he adjusted to it in order to survive in the event of a prolonged hunger strike. Therefore, breakfast is definitely needed, and the more nutritious it is, the better. One study showed that those who ate breakfast from 22 to 55% of the total consumed per day of calories, 4 years on average, scored only 700 g of weight, and those in whose breakfast is included between 0 and 11% of the daily dose of calories, gained on average 1.4 kg. Scientists say that the risk of obesity in those who regularly skip breakfast, 4.5 times higher than those who eat breakfast every day.
The breakfast? The best thing that slowly digested and permanently leaves the feeling of satiety. The perfect combination - lean proteins and complex carbohydrates. All of this is, for example, in a breakfast: scrambled eggs (one egg or two egg whites, ½ cup chopped peppers and onions - fry everything together and season to taste), half a cup of oatmeal, a quarter cup of frozen berries (if the season is, of course and fresh), and 1 teaspoon of fish oil (pleasantly, of course, to take it in capsules, the effect is exactly the same).
Drink Coffee
Lover rush to work with a glass of coffee from the snack bar or a chat over a cup of drink for lunch - rejoice! Experts have found that the average metabolic rate of people who drink real coffee, 16% higher than those who drink decaffeinated coffee or do not drink it at all. Caffeine stimulates the central nervous system, increasing heart rate and breathing uchaschaya, and at the same time accelerating and metabolism. The ideal invigorating drink, right?
Cold water
Start the morning with a glass of ice water. Those who daily drink 8-12 glasses of water, metabolism works much faster than those who are limited to 4 cups. Why is it necessary to drink cold water? Because the body will have to warm it up to body temperature, but it is also wasted energy. In one glass leaves not a lot of calories, but when it comes to the pursuit of the ideal figure, everything is important. Moreover, it does not require you to no effort.
Proteins
It is desirable that you have with each meal to get as much protein as it grows because of muscle mass. Muscles szhinayut a lot more calories than fat, even when you are resting. Ideally, you'll have to eat 30 grams of protein at each meal - as found, for example, one cup of nonfat cottage cheese, or 110 grams of chicken without the skin.
Green tea
It will not be very great exaggeration to say that green tea is a magic potion for metabolism. It contains epigallocatechin gallate (EGCG), a substance that promotes rapid fat burning. Participants of the study, which for 12 weeks of daily drank 3-5 cups of green tea, lost an average of 4.6% of their body weight. Drinking 2-4 cups of green tea a day, you will burn an additional 50 calories - this will allow you to lose weight by 2.3 kg per year. Not bad, especially considering that it is quite easy and very tasty. To get the maximum effect, the tea brew for three minutes and drink it hot.
Dairy products can help you
This happens: there are days when no one superpolezny salad can not save you from the temptation to eat a serving of french fries or a few slices of pizza, or even of both. To neutralize the damage that such food will cause your figure, you can eating something rich in calcium. For example, you can eat a cup of low-fat yogurt or drink a cup of milk. Calcium stimulates the metabolic processes of the body, and it will burn that may be deposited on your waistline after a portion of potatoes. Incidentally, food additives
Food additives - basic classification
calcium have no such effect.
Choose organic foods
You would have filled his car with gasoline of poor quality? Of course not, unless you are tired of it so much that you want to get rid of it in such a radical way. And here we are talking about your body. Scientists say that people who consume large amounts of organochlorine compounds (chemicals that are in pesticides), are most susceptible to disturbance of mitochondrial function and thyroid function. And if quite simply, the metabolism of these substances falls into a stupor. So purchasing on the market, remember who you know is growing their vegetables or fruit, if income allows, go to the store, which sells organic products.
Hot peppers
Capsaicin, a substance that is found in chili peppers and cayenne pepper, set the heat not only the mouth but also metabolism. One tablespoon of dried chili peppers a day causes your body to produce more heat, which stimulates the sympathetic nervous system (which causes the reaction to stressful situations). The result - a temporary increase in the metabolic rate by 23%. Horrifying thought to eat a whole spoonful of hot peppers? Add it to salads, sauces, sprinkle them pizza and pasta; thrill seekers can enjoy hot wine with spicy pepper.
Metals
Women lose iron every month - during menstruation. Lack of this element may slow metabolism
How to slow down a fast metabolism: Questions and Answers
Because iron helps deliver oxygen to the muscle tissue, and without oxygen is nothing in the human body can not flow normally. Eat iron-rich foods: herbs, legumes, grains, apples.
Interval training
You are constantly looking for a way to reduce the time of training, right? Well, it is justified in one case - if you train very hard, burning a lot of calories in a short time
. Australian scientists have conducted an interesting study
. Participate in it women were divided into two groups
. Women in the first group a few times a week for 40 minutes at an average speed biked
. Members of the other group engaged in 20 minutes, 8 seconds alternating drive at high speed with a maximum voltage and 12 seconds slow, relaxed driving
. After 15 weeks, the women in the second group lost an average of 3 times of excess fat than those who were in the first group
. Whether you ride a bike, run, do on the simulator or do anything else for the most effective training is very intense exercise alternate with periods of relaxation
. The intervals should be short - from 8 seconds to one minute
. Thus the body gets much better load for 20-30 minutes, than for 40-60 minute sessions in the measured rhythm
.
But sometimes it is useful to slow down
It is not easy, but still: during strength training before you return the weight to the starting position, count to three. Slow lifting weights contributes to the destruction of muscle tissue - it sounds bad, but to restore it, the metabolism is working at full speed for as much as 72 hours after a workout. Just keep in mind that all the above does not apply to light dumbbells. The weight should be heavy enough to raise it at least several times cost you a lot of effort. It is best to perform these exercises at least initially, with the coach.
Fish fat
Regular exercise combined with intake of fish oil increases fat-burning enzyme activity. Taking daily 6 g of fish oil and exercising at least three times a week, you'll every 12 weeks save additional 1.5 kg. It is recommended to take fish oil
Fish oil - so whether it is useful to think?
2 hours before your workout.
Marine life
Oily sea fish, such as salmon, tuna and sardines, rich in omega-3. Thanks to these substances gives the brain the stomach faster signal saturation. In 100 grams of salmon contains 90% of the recommended daily intake of vitamin D. Fish promotes muscle growth and metabolism
Improves metabolism and losing weight without dieting
.
Pass the second mojito
Do you have a another reason not to abuse alcohol: the equivalent of two cocktails (mojitos, two glasses of wine, two bottles of beer) slows down the process of fat burning by 73%. The fact that the liver converts alcohol to acetate and starts using it as a source of energy - instead of fat.
We need to get enough sleep
When you sleep less than is required, you falling levels of leptin and ghrelin, hormones that regulate energy use and appetite. People who sleep less than 7.5 hours per day, with time increasing body mass index. So be sure to find the necessary to sleep 8 hours a day.
