2024-01-01 08:00:00
Drink coffee and green tea
The first point is probably already an integral part of your day. A cup of coffee or green tea in the morning is not only an invigorating ritual, but also a powerful stimulator of metabolism.
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Science knows that green tea contains compounds that can slightly speed up your metabolism and fat burning process. Catechins and caffeine are responsible for the “magical” effect. Of course, coffee also contains the latter.
Eat more protein
There is such a thing as the thermic effect of food – this is the amount of energy that the body spends on the process of digesting and assimilating food. In order to cope with foods containing a lot of protein, you have to spend a lot of energy.
Thus, protein increases the metabolic rate by 15-30%. Carbohydrates, for comparison, are 5-10%, and fats are at best 3%.
Plus, by eating protein, you’ll feel fuller longer, reducing your risk of overeating at your next meal and reducing your risk of unwanted snacking.
Stretch during breaks
Unless you’re a professional athlete, exercise probably makes up a small part of your day. Fortunately, the body burns calories even without physical activity. The more activity, the more serious the expense.
If you find yourself sitting all day long, remember to stand up, take walks to and from the cooler, and even fidget in your chair. The more active you are, the better your metabolism.
There is spicy
According to research, capsaicin, the substance that gives peppers its spicy taste, can speed up metabolism, although only slightly. But, as they say, water wears away stones. If you do not tolerate spicy food well, you should not go on a “fire” diet to speed up your metabolism. But if you like chili, for example, know about this pleasant effect.
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Get a good night’s sleep
Research shows that lack of sleep also affects appetite—don’t be surprised if, after sleepless nights, you are haunted by a brutal feeling of hunger. Scientists have consistently linked sleep deprivation to hormonal imbalances, an increased risk of obesity, and related health problems.
Quality sleep is essential not only for optimal metabolism, but also for normal energy levels during the day.
Drink cool water
Drinking half a liter of water will increase your metabolic rate by 30%. In any case, this is the conclusion the authors of one of the studies came to. Of course, water alone will not ensure weight loss, but putting yourself in a drought is also a bad idea: water balance is important for maintaining good health.
Some experts recommend drinking cool water: the body spends additional energy on heating.
Choose healthy diets
When there is suddenly less food, the body perceives this as a signal to slow down metabolism and save energy.
And this is not the law of meanness, but the need to “survive” in conditions of limited resources.
Therefore, instead of radical express diets with unstable results, choose sustainable, balanced diets.
Eat fish and nuts
Fish, flax seeds, and walnuts are the main available sources of essential omega-3 fatty acids, which help maintain a balanced metabolism. Additionally, they reduce inflammation, help regulate blood sugar levels, and also help burn fat. And all because they increase the sensitivity of cells to the hormone leptin, which regulates metabolism.
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