Metabolism is a vital process that occurs in the body of every person. However, as practice shows, it is observed at different speeds in different people. Its effectiveness is also affected by the state of health, gender and, of course, age.
What it is? What should it be and how to regulate this process? About it further.
What is metabolism?
This concept is especially well known to those people who want to lose a few extra pounds. And there is nothing strange here, since metabolism is a process that is a metabolism. He is responsible for the breakdown of trace elements, especially fats. It is the reduced level of this process that causes a large amount of body fat in the human body, which not only spoils the figure, but also entails health problems.
Knowing everything that is presented above, many men and women of different ages are thinking about how to speed up the metabolism. People are especially interested in how to do this at home without drinking a bunch of pills. Consider all the possible and most effective methods below.
Rule 1. Calorie Counting
The first and one of the basic rules that must be observed by all those who want to speed up the metabolism in their body is calorie counting. And now we are not talking about minimizing them. On the contrary, in order for this life process to be normal, you need to pay attention to the fact that their number is not too small - the optimal indicator is 1200 calories per day (less is not recommended).
What happens if you don’t follow this rule? With the daily intake of insufficient calories in the human body, a protective reaction is triggered by the deposition of "spare" fats. As a result, you can get good folds on the stomach, on the sides, as well as cellulite in various places - such "surprises" will definitely not please anyone.
However, everyone knows the rule, which implies the intake of a minimum of calories in the body per day in order to lose weight. How to adhere to it in such a way as to lose weight and not disturb the metabolism?
The answer to this question can be one: you need to calculate your daily portion of calories and eat in accordance with the established indicator.
Calculation of daily calories
This indicator is calculated separately for each person. The treasured number is determined using the formula that was derived by Harris-Benedict.
In the framework of this formula, you should derive your indicator equal to the number of calories needed per day. For men and women, this is done in different ways:
W: 9.99 * body weight (kg) + 6.25 * height (cm) –4.92 * age - 161
M: 9.99 * body weight (kg) + 6.25 * height (cm) –4.92 * age + 5
As a result, a certain figure should be obtained (for each its own). The calculated indicator should be multiplied by a certain coefficient, which must be selected on the basis of how actively daily life is conducted. So, if a person is not involved in sports at all, his number is 1.2. In the event that he does light fitness three times a week, then the indicator should be multiplied by 1.375, if it is two times more - 1.4625. Under the condition of regular heavy loads (about 5 times in 7 days), you need to choose the number 1.550, and with daily fitness, the figure should be 1.6375. Some people subject their body to significant physical activity every day and more than once - their number is 1.725, and if this indicator is also combined with everyday hard work at work, then you need to multiply the resulting number by 1.9.
Now you need to decide how you need to change your appearance: lose weight or, conversely, build muscle. In the first case, a certain percentage (from 10 to 20) should be subtracted from the resulting number, and in the second, on the contrary, add the same indicator. If the task is to maintain your weight in the position in which it is currently located, it is not worth subtracting or adding interest.
The number obtained as a result of the calculations is the allowable daily amount of calories to be followed.
Rule 2. Minimum breaks between meals
Most nutritionists and gastroenterologists unanimously declare that the daily diet should be stable, which also includes observing uniform breaks between meals. The fact is that the human body is designed in such a way that if it receives food stably, then all processes occur in normal mode. In the event that, between the stages of eating, there are large, and besides uneven breaks, he begins to set aside calorie reserves, which soon turn into fat folds.
What are the ideal breaks between meals? Doctors of various specialties agree on one opinion - no more than five hours.
Rule 3. Strength training
Perhaps not everyone knows about it, but the larger the percentage of muscle mass the body makes, the better for metabolism - its speed immediately develops to the desired rate. How to build it up? First of all, you can enroll in a gym and do strength exercises there using dumbbells and a bar, which for some reason, many mistakenly take it exclusively for men's attributes.
If you ignore this point, you may encounter the problem of excessive weight loss (with calorie restriction).
Rule 4. Water Consumption
Many diets that are signed for weight loss contain a requirement for the maximum amount of fluid. Why is that? It's simple: water speeds up the metabolism. In addition, it helps to saturate the skin with necessary moisture, as a result of which its excessive dryness is eliminated and premature external aging is prevented. Also, in the case of drinking about two liters of purified water per day, appetite is significantly reduced.
However, you must drink water, following certain rules. So, you must definitely drink it 20 minutes before meals and after this process after 40 minutes - at least. In that case, if you use it in parallel with the process of eating, you can significantly disrupt the digestion process, which will negatively affect the work of the whole organism.
Fans of large amounts of tea, juice, coffee and other drinks may be upset, as they do not fall under the concept of "water." It implies the use of exclusively purified liquid, preferably mineral and without gas.
Rule 5. Availability of cardio loads
It is no longer a secret that cardio training not only has the most positive effect on the functioning of the heart system and strengthening the heart muscles, but also helps to lose a considerable proportion of the excess fat contained in the body. However, not all fans of this type of load know how to properly perform the exercises.
First of all, you need to understand that in order to get the most efficiency, for example, from running on a track, you should constantly increase your speed (every five minutes at the maximum permissible indicator) and keep the selected level for at least one minute. This action should be repeated throughout the workout, as it helps to accelerate the metabolism, and not only in the process of training, but also for a certain period after them (3-4 hours).
Rule 5. Breakfast
Many people know that a properly prepared and eaten breakfast sets an excellent mood for the whole day. Unfortunately, not everyone is trying to pay special attention to this, arranging a normal meal already closer to dinner, or even after it. This is completely wrong.
How to speed up the metabolism for weight loss? Oddly enough, you must definitely provide yourself with a daily breakfast, and it must be nutritious. It is the presence of the optimal number of calories that activates all processes in the body and, as a result, improves metabolism.
A great breakfast option can be nutritious cereal with fruits, nuts or smoothies made from milk and banana. If this condition is met, you should completely forget about the option when instead of breakfast, cookies with a cup of coffee are eaten.
Rule 6. More Proteins
One way to speed up metabolism is to increase muscle mass. It is no secret that this process is ensured only with the proper amount of protein in the body. Such a substance comes with food, which contains a considerable amount of the mentioned component. What are these products? Be sure to pay attention to legumes, seafood (especially fish), cottage cheese, as well as meat, the fibers of which contain a huge amount of protein (especially chicken). All of these ingredients are not able to cause the formation of fatty deposits in the body.
How much protein is the norm for the human body in order to speed up metabolism? The optimal indicator is two grams of protein per kilogram of human weight.
As practice shows, not all people have the opportunity to collect the required amount of a given substance using food. In this case, you can resort to the help of special protein bars, shakes and other nutritional supplements, which can always be purchased at sports nutrition stores.
Speeding up metabolism in adulthood
As a rule, at a more mature age, the metabolic process begins to slow down, due to which excess fat deposits appear. In this period of life, calories begin to be consumed much more slowly than it does, for example, at age 20, and people themselves have the question of how to speed up metabolism after 40. At this age, you should especially start to exercise your body: regularly attend sports and gym, eat right and drink a normal amount of water (at least two liters). Representatives of this age category are often recommended to add oolong tea (a type of green) to their daily diet, which improves the metabolism by its action.
How to speed up metabolism after 50 years? The answer to this question is approximately the same as the one presented above. At this age, you must not stop playing sports. It is important to eat only the right foods that speed up metabolism. You should pay attention to grapefruit, green tea, soy milk, oatmeal, as well as broccoli and cinnamon - all these ingredients not only positively affect the metabolic process, but also help to cope with age-related changes that occur in the body. In addition, special attention should be paid to the list of trace elements and vitamins that accelerate metabolism. These include calcium, iodine, chromium, folic acid, and omega-3. As for vitamins, it is important to pay special attention to those in group B.
Metabolism Accelerating Drugs
Of course, the acceleration of the metabolic process can be improved by influencing it with the help of a certain group of drugs. There are several varieties of them, but consider a few of the most effective groups.
First of all, these include steroids of the anabolic group. As a rule, they are especially popular among athletes who are interested in building muscle mass. The action of steroids is to accelerate the synthesis of proteins in the human body. However, as practice shows, such substances have some side effects.
To improve the metabolic process, some doctors recommend resorting to the use of fat-burning drugs called thermogenics, a vivid example of this is Dinitrophenol.
How to speed up the metabolism for weight loss? The proper result can be achieved by activating the thyroid gland. In solving this issue, "Thyroxine" perfectly helps.
Metabolism-boosting drugs also include energy. Bright representatives of this group are caffeine and guarana. How do these substances work? They provide strength for high-quality workouts, which will burn a lot of fat. However, there are certain contraindications regarding the intake of these substances: they are strictly forbidden to those people who suffer from heart problems.
Healthy foods
There is a certain list of products that accelerate metabolism. Those people who want to improve the metabolism in their body are simply obliged to include in their daily diet drinks made from legumes. These include coffee, as well as cocoa made with skim milk.
In addition, you should pay attention to vegetables and fruits of various types - it is in such products that a huge amount of fiber is needed to improve this process. Whole grain products, in particular, sprouted wheat and bread rolls, do a wonderful job of this.
It is known that calcium is a substance that accelerates metabolism. In large quantities, it is found in milk and in dairy products. Using them regularly, you can achieve a reliable and stable effect of losing weight. Spicy spices, added in small amounts to food, also contribute to this. However, with the latter elements, people who have problems with the gastrointestinal tract should be especially careful.
It helps to burn fat and accelerate the metabolism of the green hour (especially oolong tea).
In nature, there is a certain list of herbs that accelerate metabolism. These include oregano, mint, St. John's wort, lingonberry leaves, chicory and nettle leaves. They can always be found in local pharmacies and prepared in a very simple way - by boiling in boiling water. Infusions of such herbs can be drunk instead of the usual black tea - they will have a positive effect.
Folk methods
How to speed up metabolism at home? There are a considerable number of folk remedies to do this.
First of all, if you want to improve your metabolism, you can try to prepare a tincture according to the presented recipe. To do this, you need to take a tablespoon of viburnum berries and pour them with a glass of boiling water. After this, the container with tincture should be covered and left for a couple of hours in this form. After the specified time, the miracle cure will be ready for use. It must be consumed in a teaspoon twice a day.
Another option on how to speed up the metabolism in the body by folk methods is to prepare a tincture of walnut leaves. Only fresh ingredient should be used. In order for the medicine to give the maximum effect, you should take a couple of teaspoons of hazel leaves and pour them with a glass of boiling water. Insist the resulting mixture for a couple of hours, strain through gauze or strainer. The finished drink should be taken in small portions (half a glass) four times a day (before meals).
You can prepare another highly effective tincture. To do this, in a separate bowl, you need to combine lobular nightshade, water cabbage and chicory in a ratio of 1: 2: 3. Further, such a composition is required to be used as necessary to prepare tinctures. To make it the most effective, you need to fill three tablespoons of the mixture of herbs with a liter of boiling water and insist for 1.5 hours. Take very often - about seven times a day, 1-2 tablespoons.
Among the herbs that accelerate metabolism, there is a series. How to insist on it? The recipe for a miracle cure is quite simple. To prepare the correct tincture, pour 4 tablespoons of the dried and crushed plants with a liter of boiling water and let it steam overnight. After the specified time, the tincture should be filtered and consumed in half one glass three times a day.
Knowing such simple methods of how to speed up the metabolism in the body, you can always stay healthy, fit and beautiful.