7 An easy way to increase your metabolism and lose weight
May 2, 2016 beninguide 0 Comments
People who want to lose weight often focus on how to encourage their metabolism. Moreover, a high metabolism will burn calories more body, even if you are in a state of being seated.
It turns out there are a few ways to get a high metabolism. Some of these ways can even help reduce your weight. Since most of the body’s metabolism will decrease after you are 40 years old, you can try some health tips below to keep your metabolic rate.
1. Build muscle
Strength training builds muscle when you exercise and thereafter. It will also take more calories to raise and maintain muscle than fat so it will help push your metabolism up to 15 percent. Do strength training at least twice a week can make sure you get the muscle recovery time and breaks on the days in between.
2. Intense doing cardio exercises
Cardio exercises such as running and aerobics is not going to raise the muscle, and once stopped doing it will cease burning calories. Try to exercise high-intensity interval training (HIIT), an exercise involving the exercise maximum effort in a short time. Mens’ Fitness, this kind of exercise will make your body burn more calories for 36 hours after you do these exercises.
3. Eat more often
Eat more often sounds very opposite of what you are doing to lose weight, but it can actually increase your metabolism, if you eat the right foods. Give pause time too long between meals you can deplete blood sugar can make you feel lethargic and lowering metabolic rate. By choosing healthy snacks between meals, you can make blood sugar levels stable and maintain your metabolism. Instead of sugary foods, choose foods such as fruits and vegetables, legumes, and whole grains, and do not eat too much.
4. Don’t be afraid of spicy food
On a scale of the average, many studies show that spicy foods can increase your metabolism level up to eight percent. And although the effect is only temporary, but still provide the benefits, because the effect would provide additional energy while the food is still persist in your body. This step is quite easy to implement. Try adding cayenne pepper, jalapenos or other hot peppers in your diet.
5. Optimize the balance of hormones
There are several hormones that play a role in keeping your metabolism. And the shortage of these hormones can lead to conditions such as hypothyroidism, which can make you gain weight. Other hormones such as human growth hormone (HGH-human growth hormone) and testosterone, responsible for providing energy to the body and build muscle. When you are experiencing a shortage of these hormones, often you will feel tired and lack energy. In situations like this, the optimization of hormone therapy can be very useful to restore your metabolic rate to normal conditions, and help you lose the desired weight.
6. Consumption of protein
It takes a longer time to digest protein than other foods because protein is composed of amino acids containing a peptide bond. Parse protein requires more energy from the body, about 20 to 30 percent of calories will be used to digest protein compared to when we eat fat or carbohydrate only takes 5 to 15 percent of calories to digest it. Certainly by eating more protein will make the body burn more calories and of course, your body’s metabolic rate will increase.
And again, the excess calories we get from protein digestion process can also make the formation of muscle rather than turn into fat, and with the increase in muscle mass will increase your metabolism. You can find a lot of protein in foods such as meat, beans, eggs, and cheese.
7. Enjoy your coffee
Research shows that people who drink coffee may see an increase in their metabolism in some time thereafter. And while you do not need to go overboard on it-too much caffeine is not good-drink one or two cups each day can help you have more energy and increase your metabolism for several hours. With that energy, you can do the exercise, you can increase your metabolism even more.