Accelerating metabolism is a mission that requires changing eating habits in most cases. But just a diet to lose body fat will not optimize the time the body takes to carry out the chemical reactions it needs to keep functioning properly. There are other ways to conquer a healthy lifestyle that will impact metabolic activity in the long term, bringing more physical, mental and even emotional health. Here are some suggestions you can implement today:
Drink Water
Water is essential for absolutely all the functioning of the body. About metabolism, the role of water is to take nutrients to cells and help eliminate toxic substances from the body through urine and sweat. It’s easy to see why a water consumption below the indicated for an individual’s body weight hinders the metabolic processes. Water also participates in the digestion of food, from saliva to digestive juices, breaking food into particles that the body can absorb. Furthermore, water is the largest percentage of cells, tissues and organs in the human body, even though it is not storable. It is always necessary to replace the water in the organism since excretion never stops happening. The ideal amount of water to be consumed per day varies from person to person, but everyone can drink at least 2 liters of water a day. Leave a bottle nearby or flavor the water with slices of lemon and pieces of ginger, which will also add some nutrients.
Increase Your Protein Intake
Proteins take longer to digest than carbohydrates, especially simple carbohydrates (white flour present in pasta and cookies, foods high in sugar and white rice, for example). The digestive process of protein foods already requires a higher caloric expenditure than other macronutrients, favoring increased metabolism. Choose healthy protein sources such as soy, almonds, tofu, fish and eggs and use other functional ingredients in the preparation, such as extra virgin olive oil instead of other vegetable oils. Always include a source of protein in every meal of the day. This makes it easier to ingest greater amounts of nutrients.
Season Food With Pepper
In a healthy menu, natural food is a priority! This also applies to seasonings: ultra-processed powders full of dyes and preservatives should be left out of preparations. For those who want to speed up their metabolism, a good tip is to bet on fresh pepper to give recipes an extra flavor. The thermogenic food enriches the dishes by adding that unmistakable ardidinho and capsaicin, a substance with anti-inflammatory, antioxidant and vasodilator properties. About metabolism, capsaicin interferes by inducing thermogenesis, that is, burning calories to generate heat. Try cayenne pepper, which contains lots of capsaicin and contains significant amounts of Vitamin C.
Train weights often
Did you know that practising bodybuilding is a way to lose weight? So it is. Muscle tissue requires a lot of energy to meet the strength and resistance stimuli that this physical activity proposes. In addition, the greater the volume of muscles in the body, the greater the energy expenditure for its maintenance. In other words, the lean mass increases the metabolic rate.
For some people, it works great to create an exercise routine that alternates strength training with aerobic practices. Walking, running, jumping rope, cycling, dancing, swimming… choosing the most pleasurable activity or practicing different modalities each day is worth it. It’s worth what works best for each one.
Sleep Well
When we don’t get enough sleep, hormonal activity is directly impacted. Leptin, the hormone that tells the brain that we are satisfied after a meal, decreases when sleep is not restful enough. The result appears as sudden hunger during the night, making you get out of bed to eat. At the same time, another hormone called ghrelin is released in greater amounts in the body. The function of ghrelin is to increase appetite. A combination that slows metabolism.
Maintain your ideal rhythm by getting ready to sleep between 7 and 8 hours a night, ideally going to bed and getting out at the same time each day. Choose a bedtime that makes sense in your routine and schedule yourself to put electronic devices aside a few hours earlier. It is also worth doing some relaxation exercises, such as meditation, or creating your ritual: a hot bath and tea may be all you need to fall asleep more easily and not wake up at night.
Find An Eating Rhythm That Works For You
Eating every 3 hours is a recommendation that works to maintain a good metabolic rate in many people, but as each case is different, the idea is that you and a neurologist or nutritionist come up with a personalized diet that has, in addition to the healthy menu, planned meals at intervals that respect your routine and your hunger. A diet plan to lose weight is more likely to work this way. Find these and other professionals 24 hours a day, 7 days a week, to answer questions about food and health.
Also Read: These Foods Are True Metabolism Boosters