How to speed up your metabolism ?

An effective way to successful weight loss - is not just a principle of "eat less, weigh less."

After all, in fact it can lead to quite the opposite effect when creating a calorie deficit for your body, you will get his response in the form of reduced metabolic rate (in other words - of metabolism). Quite unpleasant to realize that after the n-th day of "suffering" and serious limitations associated with a diet, you will not exactly the result they expected.

The most correct and most natural way to healthy weight loss is a goal to accelerate the rate of your metabolism!

Metabolism - a set of chemical reactions in your body to maintain its life, and in simple terms - is the speed (rate) at which the nutrients from ingested food are converted into energy needed for your body to its normal existence.

Strength training

One of the best ways to increase the level of metabolism is to increase the amount of lean body mass. Muscle cells are eight times more metabolically active than fat, which means that muscles burn more calories at rest than fat. Naturally, this does not mean that you need to use all of the device that are familiar to "roll." Anaerobic (power) training can limit work with his own weight - squats, push-ups, exercises for abdominal muscles - or a set of dumbbells to add weight, about 5 lbs.

Cardiovascular load

Is a proven fact that the use of high-intensity aerobic exercise helps to speed up the metabolic processes in the body of those who engaged in them constantly. Cardio exercise increases the heart rate and significantly increase your metabolic rate during exercise. Moreover, the experts concluded that aerobic exercise can accelerate the metabolism of rest at the age of 12 - 24 hours after the workout, when the muscles are burning a lot of extra calories to your recovery.

To maximize the benefits of training (first of all pay attention to the exercises with skipping rope , swimming, running, or bike ) to be monitored, so that your heart rate stayed between 65 - 75% of its maximum value (maximum heart rate = 220 - age). With this rhythm metabolism is the most productive.

Do not skip breakfast!

Your body is deprived of food for the night, so your metabolism slows down. If the cells do not get enough nutrients in the form of a hearty breakfast, they start to work less efficiently and store more fat to use it as a reserve.

Eat more frequently, but in small portions

Longer the time between meals causes your body goes into "starvation mode", which causes your metabolic rate to decrease as a means to save energy and prevent starvation. Skipping meals will not help you cut calories and lose weight, in fact, people tend to eat less when they use small portions of food, but frequent meals. Divide the three basic techniques to six small meals throughout the day to supply nutrients to the body was consistent and keep your metabolic rate at a proper level.

But eat well!

Frequent meals does not mean the use of conventional snacks. Instead, for each mini-meal, use a serving of vegetables and a healthy source of protein - eggs, chicken and nuts. Increased consumption of foods high in fiber, such as vegetables, is one of the best ways to speed up metabolism. Fiber is not easily digestible, but the body is trying to split it in any case, using a lot of energy and increasing the metabolism. In addition, vegetables are low in calories but rich in nutrients - a huge benefit for your efforts in the fight against excess weight. Best foods that increase metabolism and help you lose weight - fish, dark green leafy vegetables, tomatoes, blueberries, fruits, and whole grains.

Drink plenty of water

Dehydration can reduce the level of metabolism by acting on the body temperature. When you are dehydrated, your temperature is slightly lowered and causes the body to store fat as a way to help raise or maintain the desired temperature. Make sure that you drink plenty of fluids, preferably at least 2 liters of water a day to avoid the metabolic trap. By the way, when you drink cold water, this also speeds up your metabolism because the body has to spend its energy on to "warm up" the water temperature. With the latest advice try not to overdo it, so the thought of losing weight did not take the thought of angina .

A few more ways to Increase Metabolism by Food Intake

• Coffee. One cup contains about 200 mg of caffeine. Caffeine is a mild stimulant, so use 2 - 3 cups of coffee during the day, according to researchers, will help increase your metabolism by as much as 5%. Caffeine can also increase endurance your cardio-vascular system, which will allow you to more effectively train. If you are not used to drinking so much coffee, start with one cup a day, otherwise you may receive the unpleasant side effects such as nausea and anxiety.

• Green tea. In its composition it contains caffeine and catechins, both of which contribute to enhance thermogenesis, and forcing your body to burn more calories, even when it is at rest. In a study published in June 2011, states that a daily intake of 3 cups twice brewed green tea can increase the metabolic rate of 4.8% during the day. Also, consumption of green tea by 16% increases the amount of fat that your body uses for energy.

• Milk. milk does not directly speed up your overall metabolism, but at the same time, it does not allow it, and come down, while you are on a low calorie diet, due to its direct effect on fat metabolism. Milk causes your body to stop accumulating and begin to convert a higher percentage of body fat into energy needed for the functioning of the body. You should drink 3 - 4 glasses of skim milk a day for optimum results.

• Mustard. For most of us mustard is primarily a condiment, which is widely used in food preparation. However, in Eastern cultures, such as in Indian Ayurvedic medicine, mustard is also known for its medicinal properties and has its therapeutic uses, for example, to stimulate metabolism and promote healthy digestion. Mix 1 teaspoon of mustard seeds in a glass of clean water and allow infusions 30 - 60 minutes. Drink three times a day. Process requires consulting a doctor!

• Red pepper. Alternative medical experts and practitioners suggested pepper to treat obesity and other diseases such as diabetes and osteoarthritis. Besides pepper refers to a product with a negative calorie content but because it special ingredient - capsaicin, it also helps to burn fat by increasing the metabolic rate.

• Coconut milk. Your body processes the medium chain triglycerides (MCT), contained in coconut milk, a little differently than other fats. Unlike most of the fat, which disintegrate in lipoproteins - small bundles of fat and protein - and go directly into the bloodstream and from there to the storage in the fat cells, your body sends MST to the liver for conversion into energy needed for the internal organs and muscles. Thus, MCT metabolically similar to carbohydrates and instead stored as fat, calories from medium chain triglycerides provide energy to increase metabolism.

• Apple cider vinegar. Recently cider vinegar gained a reputation as a tool that can speed up the good metabolism to help you burn those extra pounds quickly. Researchers in Japan have discovered that when the experimental mice received a sufficient amount of acetic acid (the main ingredient in vinegar), they do not gain weight, even though the daily diet high in fat. For this drink 1 tbsp. vinegar before each meal. If the taste is too strong for you, you can dilute it in a glass of pure water or juice. Process requires consulting a doctor!

• Proteins. Meals high in protein in foods such as fish, eggs and meat will boost your metabolism. The reason for this is that the protein has a high thermal effect - this means that your body uses a lot of energy to get it shipped, digest and assimilate. Include protein foods at each meal and keep your metabolism high all day.

• Control stress. Stress slows down your metabolism. When stress hormones are actively into the bloodstream, your body goes into panic mode, which causes you to overeat.

• Legumes. They are the richest plant source of protein, and they have a lot of iron, potassium and fiber. Beans, beans, and peas, and lentils, help maintain a healthy metabolism functions.

• B vitamins Try to take extra vitamin complex group B. According to researchers, vitamins such as thiamine (vitamin B1) and niacin (vitamin B3) are particularly important for many body processes, including metabolism. Deficiency of one or more of these water-soluble vitamins can cause fatigue, impaired nervous system function and reduced muscle function. Since metabolism is largely supported the function of muscles, which take energy in the form of glucose and convert it into fuel, if the operation is undermined by lack of muscle vitamin B, and your metabolism may slow down.

• Ginseng. Researchers found that extracts of ginseng may be effective in reducing appetite and body weight. In particular, experiments on mice with a predisposition to diabetes have shown that taking ginseng reduced to the normal high level of blood glucose and improved insulin. In a study published in June 2011, it was shown that ginseng helps to reduce fat tissue by regulating lipid metabolism. But its use may have side effects, including anxiety, insomnia, restlessness, diarrhea, headache, nasal bleeding, breast pain, vaginal bleeding, vomiting, high blood pressure. Process requires consulting a doctor!

• Grapefruit. Studies on the effect of grapefruit on metabolism have shown that it may play a role in helping you lose weight. In a report published in the spring of 2006, it was said that the subjects who ate fresh grapefruit or drink its juice before eating, lost significantly more weight loss than the placebo group and the group treated apple juice.

• Seafood. Seafood famous high in protein and omega-3 fatty acids. These fats can improve your metabolism, reducing the levels of leptin in your body. Trout, salmon, tuna, herring and mackerel - all excellent sources of omega-3 fatty acids. If you do not like seafood, you can get omega-3 fatty acids from walnuts, flaxseed and fish oil.

• Ginger. Nutritionists have identified a particular substance by which ginger is incredibly effective for accelerating the metabolism. So, ginger contains an enzyme that helps in digestion, allowing the body to absorb and transport nutrients more efficiently. In addition, ginger promotes better absorption of oxygen in muscle tissue, thereby allowing the body to burn calories faster.

• Cinnamon. According to the study, published in December 2003, cinnamon can reduce blood glucose levels, which in turn causes an increase in metabolic processes and stimulates the body to breakdown fat stores to get the necessary energy.

• Sauna, steam room. One of the main ways that a sauna can help in reducing weight, is its ability to increase the metabolism of fat. Regular use of the sauna improves fat metabolism, as heat accelerates the decomposition of fat into smaller components that will be used by cells as a source of energy. However, since most of the weight lost is water in the sauna, in this period, drink plenty of fluids to avoid dehydration.

• Sleep. Researchers have found a link between insufficient sleep and poor metabolic hormones that lead to increased body weight. In the experiment, it was found that people who get less than seven and a half hours of sleep each night, had higher body mass index than those who slept longer.

Finally, do not starve!

Reducing consumption below 1000 calories a day will signal to your body that you are in starvation mode and the body will necessarily slow down the speed of your metabolism. According to studies, the intensity of the basal metabolism in this period, on average reduced by 25 - 30%.

This effect of lowering metabolism is best illustrated by an example:

Girl: 25 years old, height 170 cm, weight 65 kg, has a basal metabolism = 1467 calories. (As do the calculation GLD, please read the article "How to calculate the daily requirement of calories?" )

Option 1. Girl uses diet "2468" - a rather radical diet, but, nevertheless, questions about her quite often set on online forums. The principle of the diet - a cycle of four days, where the first day of your Daily Value Calories 200 units, a day - 400, then 600 and 800, respectively. Then the next cycle of the same four days.

As a result, the absorption of calories below the level of 1000, the basic metabolism will drop by 30% to reach approximately 1,000 calories (for the rest). It turns out that a calorie deficit over the four days was 800 (1) 600 + (2) + 400 (3) + 200 (4) = 2000. Add to this weakness, dizziness, hunger, hungry possible fainting. Intense physical training during this period are virtually eliminated.

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