How to speed up your metabolism?
When you think you do not look the way you want, remember that your body is the right machine for burning calories and very quickly you can get the look you would be satisfied. All that makes our body – from breathing to sleep – requires a certain amount of energy. The number of calories you need for lying in bed all day is equal to your basal metabolism, ie that of the energy that you need to stay alive. Like the color of your hair or eyes, your basal metabolic rate is unique.
There are many ways to find – height and weight (bigger people need more calories), gender (women have a slower metabolism than men), age (metabolic rate declines with age), muscles (muscles need more calories than fat) and your DNA . Although you can not change what is “written” in your body and how you can help to ensure that you burn fat faster. All you need is to follow the next few steps.
Cardio exercise speeds up metabolism
Training load has much to speed up metabolism. It is no wonder since the pound your muscles in idle burns three times more calories than a kilogram of fat. However, cardio exercises are more important for the speed of your metabolism. A recent study published in the journal “Medicine & Science in Sports & Exercise” to test the people who have been practicing on a bicycle for a period of 47 minutes, as fast as they could endure.
It was found that they spend 190 calories more than required to maintain basal metabolism and for 14 hours after training. Also, on average, during the exercise spent about 519 calories, which means that their leisure was more than successful. So, if you do only two or three tours energetic exercise a week for 45 minutes, you lose about a pound every two weeks only due to the acceleration of metabolism (not counting the calories you burn during the workout). Best of all is that you in this phase may result from any activity that you sweat for 45 minutes.
Metabolism does not have to slow down with age
It’s no myth that women ugoje the 40-team. Although experts have found that on average they receive from half to two pounds of excess in menopause, they did not know why this happens. However, a new study published in the journal “Cell Metabolism” explains the drop in body estrogen levels during menopause reduces the activity of estrogen receptors in important brain that control how many calories you burn. Less estrogen, as it turns out, means a slower metabolism so you burn 50 calories less per day. However, if you go to the gym and work load exercises three times a week for 12 weeks, you’ll get enough muscle mass to burn 45 extra calories a day.
Eat regularly
Perhaps you want to efficiently burn all that you enter during the day. How do you perform? Keep your blood sugar levels constant. The primary fuel for your brain is just sugar and when its level falls, the brain tries to maintain his level and normal functioning. Because the body releases the hormone cortisol, which breaks down tissues, including muscles and turns them into glucose, which feeds your brain. In other words, low blood sugar will damage your muscles and slow down metabolism. How to fix it? Eat several small meals during the day (from 100 to 200 calories) to maintain a constant level of glucose. Also, eat something light before you go to bed. The myth is that you should not eat dinner because your blood sugar drops every three hours, so if you eat dinner at 18 hours, the glucose will be at a minimum, but in the 21 It is enough to spread a little peanut butter on whole grain crackers and burners calories while you sleep.
Messy sleep slows metabolism
It is true that you have more opportunities to burn calories while you are awake. However, the truth is that sleep is much needed for a faster metabolism. Just one sleepless night reduces your basal metabolic rate by about five percent over a few hours the next day, according to a study published in the American Journal of Clinical Nutrition. Moreover, the morning after a sleepless night will consume as much as 20 percent fewer calories, the body needed to digest food. As if that were not enough, scientists have found that women bring 329 more calories after having slept nine hours instead of four. To keep under control metabolism, sleep seven to eight hours every night.
(Via.)
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