How to "swing" the metabolism: 6 simple tips
Date of publication: 27 Nov 2020
Some people eat everything and anything and remain slim, others gain weight just looking at food. Nutritionists are sure that the type of metabolism is the reason. If metabolism is fast, then there is nothing to fear – a slim figure is provided for you. If your type of metabolism is moderate, most likely you will not become fat, but you will not be skinny either. The life of people with a slow metabolism is an eternal struggle for harmony. How to win this fight?
Eat enough proteins
Proteins should make up to 35% of the daily caloric content of the diet. Why proteins? Firstly, they are necessary for the formation of hormones and enzymes, which accelerate metabolic processes. Secondly, for the protein cleavage, the body has to work hard and spend an extra 150-200 kcal.
The most successful in this regard are protein products with a fibrous structure, that is meat (chicken, turkey, lamb, beef). Nutrition specialists recommend eating four times a day, and proteins should be included in three meals.
Do not forget about the right carbohydrates
Those who want to keep weight, lose weight or gain muscle mass, have heard that protein is required for this purpose and often consume it in huge amounts. This entails a shift in the acid-base balance of the body to the acidic side. At this pH value, the work of a number of hormones and enzymes including those that are involved in the synthesis of muscle fibers and the breakdown of fat is slowed down.
Therefore, it is necessary to include complex carbohydrates in the diet. It is best to consume the carbohydrate that are contained in vegetables and fruits. The daily norm is about 450-500 g. As for cereals, it is better not to overuse them, even wholegrain ones. Nutritionists recommend them only in the amount of 5-7% of the daily calorie content.
Many people know that to lose weight, it is necessary to reduce the caloric value of the diet. At the same time, they mistakenly believe that the more they limit themselves, the faster they will part with the hated kilograms.
However, a diet with a minimum caloric value (500-800 kcal) seriously reduces the speed of metabolic processes. After all, with such a poor diet, the activity of the thyroid gland is suppressed, while it is the hormones of this gland that support metabolic processes at a certain level. Therefore, if you intend to lose weight, it is important to correctly calculate your daily metabolic cost and cut it by no more than 500 kcal.
Eat more often
It is best of all to eat 5-6 times a day in small portions. Don't be surprised, but each time you eat, your metabolism will be accelerated. Fractional nutrition will maintain the metabolic rate at a fairly high level throughout the day.
Get enough sleep
In a deficit of sleep (sleep for 3-4 hours), people gain kilograms. When you sleep, a number of hormones that are involved in the breakdown of fat are produced. In particular, lack of sleep dramatically lowers the level of leptin, a hormone that regulates energy consumption and appetite. Lack of sleep is the surest way to slow down metabolism and gain weight. Therefore, in order not to put a spoke in the wheel of your own metabolism, get enough sleep. In the fight against excess kilograms, sleep is no less important than training and a balanced diet.
Go in for sports. At least in some way. Any physical activity accelerates metabolism. Professional fitness gurus recommend interval training to speed up metabolism. Such trainings are based on the principle of alternating an intense load with a quieter one. However, it is difficult for beginners and people with a large weight to train in this mode. To start your physical activity walking will do. Try to walk for at least 30-40 minutes every day changing the pace of walking every five minutes – from slow to medium, then to fast (for the advanced). If there are no contraindications, you can alternate medium tempo running with walking.
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