- How to improve metabolism and lose weight without dieting
- How to recover
- How to normalize
Slow metabolism: how slimming complicate his task
No need to be a rocket scientist to know that your metabolism slows down with age. However, experts on nutrition still continue research in this area - and come to new interesting results.
Women over 25 years gained an average of 650 grams per year. It seems little, but for 40 years the amount of accumulated kilograms becomes very visible to the eye. Of course, the ladies want to lose. They play sports, dieting and often wonder why despite the fact that they have to consume calories less, weight is not reduced, and sometimes stubbornly continues to rise? The fact that it is necessary to lose weight sensibly. In pursuit of the ideal forms we make mistakes that lead to slower metabolism. What is the error?
You eat enough
To lose weight, of course, it is necessary to reduce the amount of calories, but it is equally important not to overdo it. If you consume less than 1200 calories a day (as much, on average, a woman is required for the normal operation of the basic biological functions), the metabolism in your body will slow down. Furthermore, power limitation in continuous it will begin to split the muscle to obtain the missing energy.
We need to eat small, frequent meals to not feel hunger.
For example, if you eat every 3-4 hours, it will be easier to tolerate restrictions, and the body does not have time to get scared that it suddenly stopped feeding.
You avoid caffeine
Caffeine is a central nervous system simulator and daily coffee consumption can increase metabolic rate by 5-8%, which means that your body will burn an additional 98 to 174 calories each day. Tea, incidentally, operates more efficiently, speeding up metabolism by as much as 12%. The researchers suggest that this is due to the antioxidant contained in tea
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You eat white carbohydrates
Pasta, white rice, various pastries are white carbohydrates that do not give your body is nothing but the set calories. Instead, eat whole wheat bread and pasta, as well as fruits and vegetables, without which it is difficult to imagine a healthy diet. Cellulose, which is in them, accelerates the process of burning fat. The three portions of vegetables and fruit contains 25 grams of fiber - a daily rate required for the effective operation of metabolic processes.
Do you drink water at room temperature
The researchers found that drinking 6 cups of cold water a day, you are forcing your body to burn calories on a daily basis for 50, which go only to have to heat the water to body temperature.
In your food contains pesticides
Organochlorine compounds found in pesticides and accumulate in the fat cells, significantly slowing down the metabolism. This is probably due to the fact that the toxins interfere with the normal burning of calories. Some scientists believe the chemical components of pesticides can trigger weight gain. Therefore, if possible, always buy organic fruits and vegetables.
In your diet is not enough protein
Proteins are necessary to us every day, among other things, to maintain the vitality and growth of muscle tissue. To obtain the required dose of protein, eat with each meal, for example, 100 grams of lean meat, 2 tablespoons nuts, 230 g low-fat yogurt.
You do not have enough iron
During slow metabolism it is especially important to include in the diet as much as possible food rich in iron. This substance delivers oxygen to the muscle cells, which is one of the largest consumers of energy throughout the body. Before menopause, women lose iron each month, and if not regularly replenished its reserves, could soon feel the symptoms of iron deficiency such as fatigue and slow metabolism. Rich sources of iron are lean meats, cereal porridge, spinach and apples.
You do not have enough of this important vitamin
Vitamin D is very important for the normal development of muscle tissue. Unfortunately, the deficit experienced by many people, since they often forget to include fish in your diet. Eat oily fish that, in addition to vitamin D is very important for getting healthy fatty acids omega-3. Vitamin D is also in shrimp, tofu, vegetables and eggs.
You drink too much
The second cocktail at a party - once. When drinking alcohol your body burns a lot less fat than usual, since it uses alcohol as a source of energy.
You eat very little dairy products
Calcium deficiency, which is especially common in women, is one of the main causes of slow metabolism. Thanks to the calcium contained in milk products, reduced fat absorption by the body. Interestingly, dietary supplements
Food additives - basic classification
calcium do not have this effect.
When you slow the metabolism of the body can not extract enough energy from food, causing fatigue, a general feeling of weakness, decreased libido, memory problems, and the weakening of motivation. If the reason for slowing metabolism is a severe form of hypothyroidism, the patient may begin depression
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Skin and hair condition
Signs of a slow metabolism are often dry, coarse hair and hair loss. The skin also becomes dry, sometimes - rough and pale. These symptoms may also indicate a deficiency of nutrients in the body.
Acid reflux, constipation and bloating - common signs of slow metabolism. To alleviate these symptoms, eat more foods rich in fiber - such as legumes, whole wheat bread, fruits, vegetables and berries.
Because of impaired circulation people with a slow metabolism are very sensitive to cold. Even with a neutral room temperature it can be difficult to keep warm, they often complain of fever, and, from the point of view of an observer, too warm to put on. Regular exercise is usually significantly improve blood circulation. If this does not help, consult a doctor.
Muscle pain or cramps - a common symptom of slow metabolism. As a rule, this helps to drink plenty of liquids and eating foods rich in potassium - such as bananas
Bananas: the benefits and harms health