General Practice 2022

10 simple tips to speed up metabolism

10 simple tips to speed up metabolism
10 simple tips to speed up metabolism

Some simple tips such as intermittent fasting, regular physical activity and good nights sleep, help speed up metabolism, promoting body fat burning and weight loss.

In addition, some foods such as coffee, green tea and cinnamon also help to increase metabolism, which are the natural reactions that happen in the body to transform calories from food into energy, which is used to maintain functions such as breathing, heartbeat and food digestion, for example.

However, to increase metabolism, it is also recommended to maintain a balanced diet, prioritizing the intake of fruits, vegetables, whole grains, legumes and lean proteins. Here are some tips to maintain a balanced diet.

The main tips to include in everyday life that can help speed up metabolism are:

1. Eating thermogenic foods

Thermogenic foods such as pepper, cinnamon, ginger and coffee contain capsaicin, cinnamaldehyde, gingerol and caffeine, bioactive compounds that stimulate the central nervous system, accelerating metabolism and promoting the burning of body fat. Discover other thermogenic foods and learn how to consume them.

2. Intermittent fasting

Intermittent fasting is a diet that consists of going between 16 and 36 hours without eating, which helps to lower the levels of the hormones insulin and glucose in the blood and forces the body to use fat cells for energy, accelerating metabolism and promoting weight loss. Here's how to do the different types of intermittent fasting.

3. Eat more protein

Eating more protein helps to increase metabolism between 15 and 20%, as the body spends more calories to digest this nutrient. In addition, protein intake also stimulates the production of muscle, a tissue that spends more energy to maintain itself, helping to speed up metabolism.

Some of the protein source foods are meat, chicken, eggs, tofu, fish and cheese, which should be consumed at all meals throughout the day. See a complete list of foods rich in plant and animal protein.

4. Drinking green tea

Green tea has catechins and caffeine, compounds with thermogenic properties that help speed up metabolism, causing the body to spend more energy. In addition, the catechins, caffeine and polyphenols present in green tea also help to increase the burning of body fat, favoring weight loss.

To obtain the benefits of green tea, it is recommended to drink 3 to 4 cups of tea spread throughout the day. Learn how to prepare green tea to increase metabolism.

5. Exercise 2-3 times a week

Doing physical exercises 2 to 3 times a week tones and increases muscle mass, accelerating metabolism and promoting weight loss. In addition, physical exercises, such as weight training and high-intensity training, such as HIIT, also help keep the body's metabolism increased for about 4 hours.

Other physical exercise options that can be done on days interspersed with strength training are aerobic exercises such as walking, running, swimming or cycling, which also help speed up metabolism. Discover other physical exercises that help speed up metabolism.

6. Eating foods rich in vitamin B

B-complex vitamins such as vitamin B1, vitamin B2 and vitamin B6 help transform energy from carbohydrates, proteins and fats into calories, increasing the body's metabolism.

Foods rich in vitamin B include meat, liver, whole grains, pulses and milk and dairy products, for example. See other foods rich in B vitamins.

7. Reduce stress

Reducing stress and anxiety is important to balance the production of cortisol, a hormone that, in excess, reduces muscle mass, leading to a decrease in metabolism.

Some tips to reduce stress include exercising, doing activities that relax the mind, such as meditation or yoga, or taking up a hobby, such as photography, sewing or painting, for example. Discover other tips to reduce stress.

8. Drink ice water

Drinking between 1, 5 and 3 liters of cold or iced water throughout the day stimulates the sympathetic nervous system, a region of the central nervous system that is related to increased metabolism, promoting energy expenditure and weight loss.

9. Consuming coconut oil

Coconut oil is rich in medium-chain fatty acid, a type of fat that stimulates the nervous system, accelerating metabolism and improving physical and mental disposition.To obtain the benefits of coconut oil, just consume 2 tablespoons of oil a day, which can be added to fruits, smoothies or salads, for example.

10. Sleep 7 to 9 hours a night

Sleep 7 to 9 hours a night is essential to regulate the production of cortisol, a hormone that, in excess, reduces muscle mass, causing a decrease in metabolism.

In addition, sleeping well stimulates the production of GH, a hormone that contributes to increasing muscle mass, accelerating metabolism and stimulating calorie burning.

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