How to Speed ​​Up Metabolism: 5 Simple Methods

Many people who want to lose weight often complain about their metabolic rate. Almost every second person believes that he was extremely unlucky with the metabolism , and the reason for the fact that success in losing weight is not very good, he considers biological injustice. We will not discuss whether you have reduced or increased speeds personally, but we will answer the practical question “How to speed up the metabolism?”.

The causes of slow metabolism are usually two. Either it is low by nature (but this is very rare) or slowed down due to an incorrect lifestyle. If everything is clear with the first reason, then the second requires explanation. So, why does the energy consumption of the body decrease?

1. Half-starved diets (if a girl eats less than 1000 kcal, and a guy less than 1400).
2. Low-carb diets (after all, only carbohydrates give the flame for burning fat).
3. Low protein nutrition (Orthodox fasting is good, but the metabolism is reduced).
4. A way of life that is far from active (the body does not learn to spend energy, and therefore does not really know how to do this, as a result, there is not much energy spent, and you feel so-so with exercise)
5. 2 or less meals per day (then fainting from hunger, then gluttony to nausea).

In total, we see 5 reasons, respectively, our problem has 5 solutions.

1. How to speed up metabolism after half-starvation diets? Take the maximum value that was prescribed in your diet and increase the calorie content by 100 kcal every three days to reach a value of at least 1400 kcal for girls and 1800 for guys.
2. You spent more than a week on a diet like the Kremlin’s. This, of course, requires a lot of effort, for which you can be respected, but that's just the effort spent almost in vain - most of the lost weight - glycogen, water and muscle protein. When a sweet-brain lacks blood glucose, muscle tissue is destroyed first, as chemically it is easier than turning fat into glucose precursors. Without carbohydrates, fats are not completely burned, but poison us, turning into ketone bodies. So if you ask how to speed up the metabolism during the Kremlin, you should advise you to stop this very harmful diet for the kidneys and liver. At first, of course, a kilo or two will return, but in time they will leave if you do not overdo it with calories. And in order for the metabolism to accelerate, you need to eat not 20 g of carbohydrates per day, but 200, not just at a time, but dividing into about 4 doses. And let it be complex carbohydrates.
3. On the other hand, you need to consume at least 1.5 g of protein per kg of body weight without fat. The lean mass can be calculated after determining the percentage of fat. For example, the estimated mass is 60 kg, already without fat. So, at least 90 g of protein in its pure form should be eaten. In 100 g of chicken about 20 g of it, it is also good to eat in the form of low-fat beef or low-fat cheese, some types of cottage cheese.
4. How to increase metabolism with exercise? This is best done with power load. That is, it is either exercise in the gym, or at home with your own body weight. Only doing them should be very difficult. The next most effective remedy is interval training. That is, for example, you need to run one minute at maximum speed - and then two at medium speed. Duration can vary according to well-being. The exchange also improves cardio training, i.e. running, swimming, brisk walking and skiing. In any case, the load needs to be increased.
5. How to speed up the metabolism, if you are used to eating rarely? You need to force yourself to eat at least every 4 hours, the employer can lie that you have prediabetes and you need to eat at a certain time.

In general, in any case, it is possible to increase the energy expenditure of the body at rest, even if you are offended by nature. And the weight will tend to go down faster, of course, if the overall energy balance is negative.