What slows down, what speeds up the metabolism
Exercise and healthy eating habits, but despite the efforts simply can't pull off weight too? The cause of this lies in the slow metabolism that over the years more and more stunted. Metabolism slows down when you skip meals because what you eat is stored in the body fat rather than exploited because your body does not know when the next meal will be. Because of unregular meals, your body stores more fat in order to preserve the reserves. If you move a little and don't deal with any physical activity, on average, you have a slower metabolism than people of the same weight and age with active lifestyles. Studies in the US have shown that women who slept less than six hours per night have a slower metabolism and are more prone to weight gain. It is necessary to exercise, drink plenty of water, eat the right foods and know the tricks that can help speed up the metabolism.
Nutritionist Lauren Slayton revealed in the book 'The Little Book of Thin' how to boost your metabolism and burn more calories in the shortest possible period of time.
1. You do not drink enough water
Your body needs fluids to perform all necessary functions. But when these functions are not performed in the correct manner, it even affects the burning of calories. Keep in mind that it is best to drink cold water, which is, when it comes to speeding up metabolism, much more effective than, for example hot tea.
2. You do not take vitamin D
When you do not get enough vitamin D it slows down the weight loss, and the amount of the hormone ghrelin, which makes your hunger higher. Since it is difficult to get enough vitamin D through food, it is recommended to take it as a dietary supplement from November to March, when one does not get enough sun.
3. Exercise only cardio exercise
You know that exercise is key when it comes to speeding up your metabolism, but if running or riding a stationary bicycle you are not affecting the muscles, which will further speed up your metabolism. Include in your daily training power exercises to burn away more calories. Experts say that weightlifting increases the amount of burning calories each day, which contributes to faster weight loss.
4. You have a habit of eating late at night
Regular diet that includes breakfast, lunch, dinner and two snacks a day, it is extremely important for the normal functioning of metabolism. Slayton advises that it would be good not to eat for at least 12 hours, relating to a part of the night and morning hours
5. You dismissed caffeine
Caffeine has a negative reputation, but to some extent accelerates the burning of calories. If you want a faster metabolism, feel free to treat yourself to a cup of coffee in the morning in order to speed up the metabolism.
6. You sleep poorly
Only two sleepless nights can get the body to produce more of the hormone ghrelin, which stimulates appetite. Research has shown that sleep deprivation disrupts the metabolism, influencing the way the body stores fat leading to weight gain. Slayton recommends at least seven hours of sleep to be beautiful and healthy.
7. You are constantly under stress
Stress is detrimental to the metabolism because it causes the secretion of the hormone cortisol. When activated the release of this hormone in the body, the body begins to store fat, which means it does not perform its functions causing a slowing of the metabolism. Yoga can reduce stress, but there are many other ways to combat stress, such as relaxation exercises, meditation. The key is to do whatever relaxes you and makes you happy.
8. Avoid foods treated with pesticides
The Canadian study found out that people who consume food with pesticides, are accumulating in the cells of fat during weight loss have the highest possibility of slowing metabolism. In addition, some studies show that pesticides can trigger weight gain. If you buy organic, let it be apples, peaches, peppers, celery, nectarines, strawberries, cherries, lettuce, grapes and pears because they are fruits that have the most pesticides.
Foods that speed up metabolism:
2. Green leafy vegetables such as spinach, kale, chard, lettuce
4. Olive oil
7. Green Tea
11. Chili peppers
15. Fatty fish, like salmon and tuna
17. Spices such as fennel, parsley, basil and rosemary, turmeric
20. Dairy products