Categories
Health

10 Ways to Boost Your Metabolism to Lose Weight

Workout

With an active metabolism, you effectively stimulate fat burning and thus lose weight more easily and quickly – completely without ominous metabolic diets or fat burner preparations.

We reveal the 10 best tips for everyday life to stimulate your metabolism in a natural way and to heat up the fat-burning process.

1. Forget about diets!

Diets all have one thing in common: they just don’t work! One of the reasons for this is that the body sees the artificial calorie shortage as famine and slows down the metabolism to save energy.

Afterward, it runs on a low flame for months, even when the diet is long gone. One becomes listless, limp, ill-tempered. At the same time, mechanisms are set in motion that increase the desire to eat. If you really want to lose fat, you have to make your body feel safe by always eating your fill.

A certain calorie deficit is however naturally nevertheless necessary because that’s how weight loss 1×1 works. If you take in less than you consume, you lose weight. If you reduce your daily calorie intake by about 200 to a maximum of 500 calories, you will lose weight in a healthy way.

2. Protein stimulates the burning of fat

Remember: Protein is your new best friend on the way to your desired weight. Because unlike fat and carbohydrates, protein-rich foods boost metabolism properly instead of paralyzing it. This is because the body has to expend a lot of energy to digest protein and break it down into its components, the amino acids. Protein also makes you full for a long time, so a ravenous appetite doesn’t stand a chance.

3. Drink green tea more often

Green tea is considered as genuine Fatburner: According to a study of the polyphenol EGCG contained in the tea ensures for the fact that less fat from the food is taken up over the intestine. Beyond that, it stimulates the fat burn.

Last but not least, green tea also increases the basal metabolic rate by stimulating heat production (thermogenesis) in the body – which also causes the fat cells to melt.

4. Warm water boosts the metabolism

Not only green tea pushes the fat-burning, but also pure water increases metabolic performance. A study showed: The consumption of 71 degrees of warm water brings the metabolism in momentum.

With two extra liters a day, an additional 200 calories are consumed. It is still to be examined whether other temperatures have perhaps even still stronger effects.

5. Avoid ravenous appetite

Unfortunately, the experts are still in disagreement as to when that is. Some believe that one should eat five or more small meals every day so that the blood sugar level remains largely constant and no ravenous appetite develops.

Other experts mean, the blood sugar must sink absolutely regularly, so that the body attacks at all the energy of the fat depots. The truth probably lies in the middle.

You should neither let it come regularly to ravenous hunger nor grind constantly with the jaws. Actually, it would be best to eat when you are hungry rather than clinging to rules.

6. Sleep more

If you get enough sleep, you are not only fitter and more powerful in the morning, you also burn more calories during the day. By chronic sleep deficiency metabolism and energy, conversion gets out of their natural rhythm.

The consequence: a fluctuating insulin level that promotes a ravenous appetite. If you sleep around 8 hours a day, you can prevent this.

7. Endurance training burns a lot of fat

If you want to lose weight and lose fat, endurance sports like running are ideal. Even better: Combine endurance and strength training. The reason: Strength training releases relatively high lactate levels which slow down the utilization of free fatty acids.

The proportion of energy supply shifts to the disadvantage of fat burning, the body burns more carbohydrates – even with a directly following endurance unit.

8. More muscles increase the basal metabolic rate

Endurance training is initially more effective in reducing bacon reserves, but at the latest when a start has been made, you should also start using dumbbells. Muscles not only give your appearance an attractive shape, but they also have the advantage that they consume energy even when you are at rest.

This cannot be said of fatty tissue. Your basal metabolic rate increases and you can eat more without gaining weight. So, let’s get to work on your weights!

9. Use the afterburning effect

Every strength and endurance training has a lasting effect on your energy balance: For up to 48 hours, the metabolism uses up additional energy after a training session. This afterburning effect is more significant than it sounds at first, because the actual fat loss from your hip pads occurs mainly during this time after training, less during the workout itself.

If you want to make even more effective use of the afterburning effect, you should demand as much muscle mass as possible during weight training. The thighs and back, for example, are well suited for this. The reason: the more muscle mass you use during training, the longer your metabolism maintains its higher level.

10. Train in a varied way

You burn additional energy when you keep your circulation going with additional cardio units (treadmill, ergometer, rowing machine) during strength training in the breaks between two exercises. With the mixture of aerobic and anaerobic training, you put additional demands on your body. You burn more energy, and that’s the secret to losing weight: using more energy than you feed your body through food.

Leave a Reply

Your email address will not be published. Required fields are marked *