Metabolism is the chemical processes that constantly occur in the body to support normal functioning of the organs, restore cells and digest your food. Our body needs energy to perform all these metabolic processes, hence the concept of base metabolic rate. This is the number of calories that our body uses just to maintain their livelihoods. If you believe the experts, there are several ways to shift the energy balance towards energy consumption (and, hence, to lose weight and say goodbye to the hated extra pounds, accumulated within the insulation) and to speed up the metabolism.

we all Have different metabolism. That is why one person can tuck into a Burger for a Burger and not add a single gram, and the second will be to choke down lettuce and meticulously count calories to not gain weight. Why this is so, said will Wong, a researcher and Professor at the Research center of metabolism and obesity at the Johns Hopkins.

it Turns out that the speed of the metabolism depends on the amount of muscle and fatty tissue in the body, age, and genetics (although the researchers don’t know why the speed of the metabolism may vary among different members of the same family).

Has a value and gender, because women from any part of the body and at any age burn fewer calories than men. Jensen explains that women “shall have the meaning and hormones, and the menstrual cycle: some women with a higher rate of metabolism during the second half of the cycle (the luteal phase) increase the rate of metabolism at rest by 10%.”

moreover, 18 years is constantly decreasing metabolic rate. Why this happens, researchers do not know yet.

Why energy declines with age, even if you don’t change the rest, one of the biggest mysteries

— said the expert.

And, of course, there is no pill, Supplement or miracle powder that would be able to speed up the metabolism.

Choose the right Breakfast

Until now, debate around the idea of whether a proper Breakfast is the secret to weight loss. Instead of having to worry too much about portion size, it is better to pay attention to what is in the plate. Study the American heart Association found that Breakfast is better to eat foods with a low glycemic index (and thus low in sugar) and high in protein. It can be fried chicken (Yes, for Breakfast), or just scrambled eggs.

lean meat, fish and eggs contain iron, vitamin D, omega-3 and amino acids — all of it speeds up the metabolism. Not to mention the fact that lack of these micronutrients, on the contrary, slows metabolizm.

For most effective results, eat 30 grams of protein within 30 minutes of waking up. This increases the sensitivity to leptin (the hormone that regulates energy) and has been shown to speed up the metabolism.

Do cardio (but tilted)

When it comes to basic cardio, calories are burned only when you hit the gym (that is prolonging effect is not worth waiting). But weight training and HIIT will maintain metabolism at a high level for hours after the gym. To enhance the effect, the experts recommend, for example, to walk on a treadmill, but with the slope. They believe that for boost the metabolism it will be more effective than exhausting training HIIT.

a study by the national health service in the UK showed that the slope (moving up and down on a treadmill like running in the hills) can speed up the metabolism.

Drink green tea

Yes, we understand that the morning arm stretches to coffee, but nutritionists advise to give preference to green tea. It is rich in antioxidants and a component with konovalovym called epigallocatechin gallate. This ingredient speeds up the metabolism.

Since high levels of cortisol, caused by excessive use of caffeine, more likely to lead to excess inches around the waist, avoid all carbonated and caloric beverages experts say.

Eat more fiber

Increased consumption of fiber to 30 grams a day can be just as effective for weight loss as counting calories. How so? Well, according to Thani of Zuckerbrot, PhD, a diet rich in foods high in fiber, speeds up metabolism. The fact is that fiber is a long time to digest.

There are two types of fiber: soluble, which absorbs water during digestion and helps to stay well-fed, and insoluble, which simply passes through the digestive tract, helping us digest food.

Trying to digest fiber, the body actually uses more calories than digesting other foods. Therefore, the digestion of foods high in fiber, you spend more calories, than refined carbohydrates, — the expert explains.

Products with the high content of insoluble fiber is wheat bran, beans, cauliflower and apples. Soluble fiber is found in brown rice, oat bran and artichokes, as well as in other products. In the Internet you can find a table of all soluble and insoluble dietary fiber.
Indigestible dietary fibers (inulin, guar, alginates) creates Fig��Zia saturation. At the same time protect from toxins and restore the microflora, inhibit the absorption of fats and carbohydrates — note the nutritionists.

Increase muscle mass

As we mentioned earlier, strength training is the key to burning more fat at rest. Strong muscles is an ally in accelerating the metabolism. HIIT workouts burn fat another approximately eight hours after the conclusion of the activity. Strength training is what will help build muscle.

the Muscles more costly to maintain tissue in comparison with subcutaneous fat. The more muscle mass, the more energy you expend, even at rest, — say experts.

it is believed that in General, men generally have a faster metabolism because they have more muscle mass and less fat than women. Therefore, their daily intake of calories above.

Drink less alcohol

the Fact that alcohol is harmful to the body, not news. But do you know how negatively it affects metabolism? Inability to resist the temptation to drink alcoholic drinks at dinner can affect the metabolism. Most of these drinks contain too much sugar and prevent the body to quickly burn calories.

Nutritionists say that drinking water is of paramount importance for increasing the speed of metabolism. Experts believe that drinking 500 ml water increases metabolic rate by 30%. The thing is that water helps the body to absorb food and prevents overeating (since thirst is often mistaken for hunger).

sleep More

the Dream controls the level of hormones that affect metabolism. The study entitled “Role of sleep duration in the regulation of glucose metabolism and appetite” showed that sleep deprivation can affect the level of glucose and hormones involved in the regulation of metabolism, i.e. decreased levels of leptin (hormone that reduces appetite) or increase the level of ghrelin (hormone that increases appetite). The solution is simple: sleep the recommended eight hours a day.

don’t worry

Despite the fact that this is a stressful time for all of us it is difficult to remain calm and positive attitude, it is worth remembering that stress interferes with the normal metabolism. The study, entitled “Daily stressors, depression, and metabolic response to foods that are high in fat content: a new way to obesity” showed that women who was very nervous a day before a meal high in fat, burned fewer calories after a meal. And chronic stress is directly linked to the long-term accumulation of fat and weight gain.