It has healthy and scientific methods of increasing the metabolic rate
Metabolism is the term used to describe the chemical reactions that keep the body alive and functioning.
It is responsible for converting nutrients from the food we consume into fuel to keep us on our feet, give us the strength to digest food, and even allow blood to circulate, according to studies. It can also be known as your basal metabolic rate or the number of calories you burn at rest.
Several factors can affect the level of your metabolic rate, including age, gender, build, and health.
But how to speed it up? According to science, there are several ways to do this.
9 WAYS TO ACCELERATE YOUR METABOLISM ACCORDING TO SCIENCE
But if the act of eating already leads to the ETA effect, why consume protein with every meal? Well, the macronutrient causes the greatest increase in the ETA effect. This is because it needs to spend 20-30% of energy processing that food, compared to 5-10% for carbohydrates and 0-3% for fat, according to the Oxford Academy.
Furthermore, studies show that eating the right amount of protein promotes a feeling of satiety by preventing you from eating more than enough, as well as reducing the drop in metabolism often associated with fat loss, as the macronutrient prevents mass loss. muscle, which usually happens during the weight loss process.
DRINK MORE WATER
People who stay hydrated and consume more water than sugary drinks (like sodas) are usually able to lose weight more easily and keep it off. This is because drinks like soda have a high number of calories, so replacing them decreases the amount of calories ingested throughout the day, facilitating the weight loss process, according to research.
Additionally, a 2013 study showed that drinking water can temporarily speed up metabolism. In participants who drank 500ml of water, a 30% increase in resting metabolism was noted for approximately one hour.
Water can also help you lose weight. Studies show that drinking water half an hour before eating can help you eat less.
DO HIIT
High Intensity Interval Training (HIIT) involves bursts of rapid and very intense activity. After medical clearance, exercise can help you burn more fat by increasing your metabolic rate, even after you’ve finished your workout, according to studies.
PRACTICE BODYBUILDING
Muscle is, metabolically speaking, more active than fat. Building muscle can help boost your metabolism to help you burn more calories every day, even at rest, according to studies. So lifting weights can help maintain muscle and fight the drop in metabolism that can occur during weight loss.
Additionally, according to a review of 58 studies, resistance training was significantly more effective in reducing body fat percentage, total body fat mass, and belly fat compared to a control group.
DO NOT SIT TOO LONG
Sitting for a long time can have a negative effect on your health. This is because, according to some studies, our body burns fewer calories by sitting for long periods, which leads to weight gain.
A 2018 review found that standing or walking to work was associated with a lower risk of cardiometabolic problems, as well as weight, body fat, waist circumference, systolic and diastolic blood pressure and fasting triglycerides, total / HDL cholesterol, and insulin. . Already, walking instead of standing resulted in greater improvements in lowering systolic blood pressure and insulin resistance.
DRINK GREEN TEA
Studies have shown that green tea speeds up metabolism and burns fat. The herb helps convert some of the fat our body stores into free fatty acids, which can increase fat burning when combined with exercise.
Its metabolism-boosting properties are believed to help prevent a plateau effect in people who are losing weight that occurs due to a decrease in metabolism.
But other previous studies claim that these teas don’t affect metabolism. Therefore, its effect may be small or only apply to a few people.
BET ON PEPPER
Nothing better than speeding up your metabolism with a hot sauce, huh? The plant contains capsaicin, a compound that can speed up metabolism. But often the palate does not tolerate these spices in the doses necessary to have a significant effect.
For example, a study discussed in a 2016 review evaluated the effects of capsaicin at acceptable doses, predicting that eating chili peppers would burn about 10 more calories per meal. Over the course of 6 years, this can represent half a pound of weight loss for an average weight man.
Alone, the effects of adding spice to food can be quite small. However, it can lead to a slight advantage when combined with other metabolism-boosting strategies.
SLEEP WELL
Lack of sleep is linked to a huge increase in the risk of obesity, according to studies. This may be partly caused by the negative effects that sleep deprivation has on metabolism.
Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are associated with an increased risk of developing type 2 diabetes. Hunger hormone and leptin, a hormone that controls fullness. (satiety).
This could explain why many people who sleep poorly are often hungry and may have a hard time losing weight when that is their goal.
DRINK COFFEE
Studies have shown that the caffeine in coffee can temporarily help speed up metabolism. Like green tea, it can also promote fat burning.
If your goal is to lose weight, several studies have found that the effects of coffee on metabolism and fat burning can contribute to successful weight loss and maintenance.
However, the effects of caffeine can vary based on a number of factors. For example, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active (sedentary) lifestyle than in trained athletes.
“HOW LONG DOES IT TAKE TO ACCELERATE METABOLISM?”
The amount of time it takes to speed up your metabolism can vary based on many different factors, including diet, level of physical activity, and overall health.
While some of the tips above can help you boost your metabolism quickly, others can take longer. Furthermore, these strategies should not be considered a quick fix, but should be incorporated into a health benefits plan that includes a nutrient-rich diet combined with physical activity and optimal sleep for lasting results.
Therefore, it is important to follow a nutritious and complete food program and exercise to better support a metabolism with health benefits.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
