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How to Speed Up Metabolism: 12 Proven Methods
Metabolism is a set of chemical reactions in the body that ensure full human life. It is simply impossible to overestimate the importance of this process. After all, it is metabolism that is responsible for human interaction with the environment and helps to absorb nutrients that we get from food.
Metabolism can be either fast or slow. Of course, the faster the body can process food and extract benefits from it, the healthier the person is. In addition, the process of losing weight depends on fast metabolism. If the metabolism is not slowed down, then you will lose kilograms faster.
This indicator depends on both objective factors and the characteristics of your body, as well as subjective ones that can be influenced. Improper nutrition, stress, lack of physical activity can significantly slow down metabolism, which can lead to a number of problems.
We have found 12 miraculous ways for you that will help speed up your metabolism and improve the functioning of your digestive system.
1. Don't skip breakfast
Breakfast is the most important meal of the day. Your body is just waking up, and the way you wake it up determines your diet. The ideal breakfast should take place 30 minutes after waking up. But immediately after you get out of bed, you should drink a glass of water. This will help start your metabolism and improve the functioning of the digestive system.
2. Drink more water
A proper drinking regime is no less important. Dehydration and lack of fluid in the body do not lead to anything good. They also have a negative effect on the digestive system, slowing down the metabolism. For an adult, the daily fluid intake is 1.5-2 liters of water. By the way, we are talking about clean drinking water, not other drinks.
3. Pay attention to massage
You can speed up your metabolism not only with the help of proper nutrition. Go for a massage. Firstly, it is very useful for the overall health of the body. Secondly, any type of massage perfectly stimulates blood circulation and improves lymphatic drainage. This has the most positive effect on metabolism. Even self-massage at home is useful.
4. Do sports
Physical activity is the key to good health and a fast metabolism. If you are used to leading a sedentary lifestyle and have a sedentary job, then you are at risk. To improve your metabolism and maintain it, exercise regularly and move more. You don’t have to run to the gym. Enjoy walking, dancing, doing yoga and cleaning – these are all activities that are good for you.
5. Enrich your diet with vitamins and minerals
It is quite obvious that the diet should be rich in vitamins and minerals. Avitaminosis leads to disruption of the human body and the processes occurring in it. This also applies to metabolism. Eat more vegetables, fruits, berries, nuts, dairy products.
If you want to have a fast metabolism, then you should pay special attention to products that contain B vitamins, folic acid, chromium, calcium, and iodine.
6. Get enough sleep
A good rest is extremely important for the body's recovery. If you sleep little and are constantly stressed and exhausted, your metabolism will not be fast. An adult needs 7-8 hours to restore physical and mental strength. This is the optimal rest time, which helps you stay energetic and alert all day long.
7. Eat small meals
There are situations when a person seems to eat very little, but at the same time the weight does not go away or, on the contrary, even increases. This means that the diet is composed incorrectly. A calorie deficit leads to the body turning on the "energy saving" mode and accumulating calories in reserve in the form of fat deposits. This process is quite natural and inherent in humans.
To avoid this, eat fractionally. This means that you need to eat every 2-4 hours in small portions. You will always be full and will not break down for any sweets, and the body will distribute the received energy correctly. Of course, we are talking only about useful and healthy food.
8. Eat more protein
Protein is a building material for the human body. It must be present in the diet. In addition, scientists have found that the human body spends a lot of energy on digesting protein foods. This, in turn, activates fat-burning processes in the body and actively stimulates them. However, you should not get too carried away. Nutrition should still be balanced, and too much protein in the diet can be harmful.
9. Combine carbohydrates with fiber
Carbohydrates should be combined with fiber. This includes, for example, cereals and vegetables. The fact is that such a combination of substances is absorbed for a fairly long time, and the insulin level in the blood does not jump for several hours. If it is not stable, the body begins to accumulate fat reserves, perceiving this state of affairs as an alarming sign. When insulin is normal, the metabolism accelerates by 10%.
10. Include plant foods in your diet
It is a known fact that vegetarians have a fairly fast metabolism. What is the reason for this? Their diet is dominated by plant foods, which have a positive effect on the digestive system and metabolism. Let your diet contain up to 80% of plant foods. These are healthy fruits, vegetables, legumes, and so on.
11. Don't exclude fats from your diet
Against the backdrop of the popularity of healthy eating, some products have become favorites, while others have been banned. Thus, fats have been subjected to unfounded attacks. Meanwhile, these are very important and useful substances for the human body. Fats are different. Healthy ones, which include products containing omega-3 and omega-6, should be in a person's diet. These are fish, nuts, avocado, vegetable oil, all types of cabbage.
Such products help regulate the level of leptin in the body, a hormone that is responsible for the rate of metabolism.
12. Don't forget about spices and herbs
It is better to limit or minimize salt consumption. But spices and herbs, on the contrary, should be a welcome product on your table. Add them during the preparation of various dishes. They will help not only to improve their taste, but also to start the metabolism. Hot and piquant spices are especially effective in this. They contain the miraculous substance capsaicin, which accelerates metabolism by 25%.
