Want to Lose Weight? Speed Up Your Metabolism
Losing weight is simple: eat less (or better) and exercise! It is true, but in practice, other factors will come into play and influence your ability to lose weight. Among these factors is our metabolism. Want to Lose Weight? Speed Up Your Metabolism. We now hear a lot about this term, but many do not yet know how to define it well or how to play on your metabolism to promote fat burning.
Think you have a slow metabolism? Here’s how to put the odds on your side and lose weight effectively!
What is Metabolism?
Metabolism is all the physicochemical reactions that take place in our body and can influence the rate of assimilation of our food, the rate of elimination of our waste, our body temperature and all the chemical fluctuations in our body.
People have different metabolism types but are generally divided into slow and fast. A person with a fast metabolism converts food into energy more easily and quickly than a person with a slow metabolism.
➜ A fast metabolism consumes energy faster and in greater amounts during the day. It means that fat burning will also be more significant and it will be more difficult for you to gain weight.
➜ People with slow metabolisms tend to have more difficulty losing weight because their bodies use less energy, barely release fat, and “save” excess energy as fat.
Knowing this, you surely want to know how to accelerate your metabolism so that you can burn fat faster and more efficiently.
The higher your metabolism, the more your body works. Therefore, we burn our fat reserves in a better way. Conversely, people with a slow metabolism burn little energy and are more prone to being overweight.
The thyroid gland (located in our neck) is responsible for increasing or decreasing the power of the metabolism, a bit like a thermostat.
10 Tips to Increase Your Metabolism and Lose Weight
1- Move A Lot and As Often As Possible
If you want to increase your metabolism, it is essential to move regularly every day. We all immediately think of doing sports, but there are many other ways to move your body. For example, replacing the car with a bicycle, the elevator with the stairs, the sofa with walking, etc.
You need to engage your muscles throughout the week to keep your metabolism running high. What matters is regularity and frequency. If you don’t like to do sports, you can dance.
Of course, if you can also play sports, it’s better. For example, by working on your cardio and/or by doing weight training. Know that practicing more intensive efforts boosts your metabolism and burns calories even after your session. Up to 48 hours after the effort. For 48 hours, you will burn much more energy (and therefore fat) than normal.
2- Sleep Well To Get Good Restful Sleep
Fatigue lowers your metabolism and makes you fat. In addition, lack of sleep makes you negative and depressed.
How to Sleep Well?
Quality sleep is not measured in “number of hours”. It is important to take into account the bedtime, which is very important.
You must sleep according to the natural cycles of the sun (go to bed between 9 p.m. and 11 p.m., wake up between 6 a.m. – 8 a.m.) The hours of sleep before midnight count double!
Sleep quietly without outside noise in an airy room.
Protecting yourself from electromagnetic pollution is important by turning off your mobile phone and Wi-Fi and unplugging all electrical appliances near the bed (lamp, alarm clock, etc.).
Do not abuse the computer and television at night just before sleeping because they have a stimulating effect and can prevent us from sleeping.
3- Drink Plenty of Water | Speed Up Your Metabolism
Starting your day by drinking a glass of water can help rev up your metabolism early on. If you dislike water, add fruit for flavor or make a homemade juice with water-rich fruits and vegetables, such as tangerine, watermelon or cucumber.
On the other hand, hot lemon water will help you refine the lymphatic system and, if you add ginger, will further speed up your metabolism.
4- Don’t Skip Breakfast | Speed Up Your Metabolism
About an hour after you wake up, prepare breakfast. Attention, it is not about eating chocolate bread or a slice of butter and jam. For example, eat whole grain foods, nuts, seeds and vegetables. These are foods that will help speed up your metabolism.
If you have a slow metabolism, it’s often counterproductive to follow an intermittent fast that encourages you to eat only for a short period of time. You will get your body used to operating in slow motion.
If you are still looking for ideas for breakfast, we have written an article on what to eat for an ideal breakfast.
5- Include Fiber in Your Diet | Speed Up Your Metabolism
Because fiber is harder to digest than refined carbs, the digestive system has to work harder and expend more energy to break down food.
Therefore, expending more energy will burn more calories and speed up your metabolism.
The best sources of fiber are legumes (soya, lentils, chickpeas, dried beans, etc.), whole grain products (rice, bread, pasta, flour, oats, etc.), vegetables and fruits. That’s why eating plenty of fruits and whole grains is important.
6- Eat Foods Rich in B Vitamins
Each nutrient plays a specific role in our metabolism. The body needs help converting carbohydrates, proteins and fats into energy…and vitamin B can help with this process!
Legumes, whole grains, and vegetables like kale or spinach are rich in vitamin B.
7- Drink Green Tea | Speed Up Your Metabolism
Green tea is rich in antioxidants and other very healthy phytochemicals and also slightly speeds up the metabolism. You can sip it hot or cold depending on the season. You can drink green tea with your snack (between two meals).
Know that green tea also has fat-burning properties, so it’s a great idea to drink it (almost) without moderation if you’re looking to lose weight.
8- Increase Your Muscle Mass
Doing some exercise every day and staying active by doing aerobic activities such as walking, swimming, or cycling can also help you reduce body fat. Still, contrary to what you might think, the most effective is bodybuilding or any sport that aims to increase muscle mass.
Indeed, as seen above, after a weight training session, you will feel light and your body will continue to burn fat even at rest.
9- Get Relieved From Your Stress | Speed Up Your Metabolism
Reducing stress is one of the 5 golden rules for good health. But it also helps to keep the line!
Indeed, chronic stress interrupts the function of our metabolic hormones. The highest level of stress hormone cortisol has been shown to cause cravings for carbohydrates and sugars, which can lead to weight gain.
Control stress using relaxation techniques such as yoga or meditation to reduce cortisol levels.
10- Reduce the Consumption of Dairy Products
Numerous studies have linked dairy products to gas, bloating, constipation, fatigue and mood swings. Reducing their consumption quickly solves the problem if you digest them badly.
Moreover, contrary to what the lobbies have put in our heads since our youngest age, dairy products are not necessarily “our friends for life” and moderate consumption is to be preferred.
If you like to drink cow’s milk, you can look at its vegetable alternatives like almond milk, oat milk, etc.
As you will find plenty of tips, you can put into practice when you have a slow metabolism.
By implementing these 10 tips in your everyday life, you will speed up your metabolism and be able to burn calories more efficiently.
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