Speeding up the metabolism is the main goal in any weight loss program, but how fast our body burns calories depends on several factors. Some people inherit a fast metabolism. Men tend to burn more calories than women, even when resting. For most people, metabolism starts to slow down after the age of 40. Although we cannot control our age, sex or genetics, there are many methods by which we can burn calories faster.
Here are these ways to speed up your metabolism:
· Increase muscle mass
Our body burns calories constantly, even when we are not active. The metabolic rate, in this case, is higher in people with more developed muscle mass. Each kilogram of muscle uses approximately 6 calories per day just for its own support, while a kilogram of fat burns only 2 calories daily. This small difference can be noticeable over time. In addition, after performing physical resistance exercises, the muscles are activated throughout the body, which leads to an increase in the metabolic rate.
· Intensify aerobic exercises
Aerobic exercises increase muscle mass and accelerate metabolism in the following hours. The key is not to give up. High-intensity exercises increase the metabolic rate compared to light or moderate ones. To get benefits, try a more intense hour at the gym or include jogging in your usual walks.
· Hydrate yourself
The body needs water to process calories. If you are dehydrated, your metabolism could slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank only four. To keep yourself hydrated, drink a glass of water or other unsweetened liquid (tea) before each meal or snack. In addition, try to eat as many fruits and vegetables rich in water as possible and less chips or pretzels.
· Consume energy drinks
Some ingredients contained in energy drinks can increase metabolism. They are full of caffeine, which increases the energy level used by the body. Some of these contain taurine, an amino acid that increases the speed of metabolism and can help burn calories. But their consumption can cause other problems, such as increased blood pressure, anxiety and sleep disorders. They are not indicated for children and adolescents.
· Make sure you have “healthy” snacks
Eating more often will help you lose weight. When you consume large portions of food, with long breaks between them, the metabolism is slowed down. To keep your metabolism active and burn calories, make sure you have a small snack every 3-4 hours. Several studies have shown that people who snack regularly eat less at main meals.
· Add more spices when cooking
Spicy food contains components that increase metabolism. When cooking, add a teaspoon of chopped red or green chilies. The effect is temporary, but if you consume them regularly, the benefits accumulate. For a quick boost, add red pepper flakes to pasta and steaks.
· Consume more protein
The body burns more calories when it digests protein than when it does it for fats or carbohydrates. Replace carbohydrates with proteins, and metabolism can increase during the meal. Healthy sources of protein include beef, turkey, fish, chicken, tofu, nuts, beans, eggs and low-fat dairy products.
· Drink black coffee
If you like to drink coffee, you probably also enjoy the energy that appears in the morning ritual. Drink in moderation, coffee can increase the metabolic rate in the short term. Caffeine can help you feel less tired and even increase your endurance while exercising.
· Charge your batteries with green tea
Drinking green tea offers the benefits of coffee in combination with catechins, substances that increase the metabolic rate for several hours. Researchers have stated that 2-4 cups of tea can burn 17% more calories during moderate physical exercise for a short period of time.