7 ways to speed up metabolism

7 ways to speed up metabolism

1. Strength training

One of the most effective and reliable ways to speed up metabolism – weight training. Their main secret: the body actively burns fat not only during classes but also after them, even if you're not moving. The fact that the work and recovery of muscle cells requires more energy. It is just possible to take out extra fat reserves.

Fact. In winter, body mass increases on average by 2-3 kg. Among the main reasons nutritionists call reduced physical activity and excessive high-calorie foods. But the greatest danger is posed by the holidays: overeating in this case is almost inevitable. And here there is such a rule: the more you weigh, the more pounds you have a chance to score.

2. Fractional power

During the digestion the metabolism is accelerated, therefore, it is better to eat regularly and slowly. Optimally every 2-3 hours in small portions. Portion should not exceed a palm or a glass. Of course, some limitation in the products must also be. It is important to exclude sweets, cakes, fizzy drinks. Agree, it would be strange to hope to lose weight, deprecating the metabolism eating, for example, small pieces of cake with cream. Smaller meals is often prescribed for gastritis, colitis and peptic ulcer. Small portions are better, do not overload the gastrointestinal tract and help maintain stable blood sugar levels. But its decrease enhances the feeling of hunger and provokes overeating.

Fact. At the fractional power, the hunger hormone ghrelin is produced not in such large quantities and lash out at food not want to. Besides steadily fed the body requires about 15% less calories than periodically hungry.

3. B vitamins

Thiamine (vitamin B1) and Niacin (vitamin B3) is especially important for metabolism. Vitamin B1 is directly involved in the metabolism of carbohydrates and, in particular, in the metabolism of pyruvic acid, which is the main intermediate product in the oxidation of glucose. Vitamin B3 is necessary for ensuring oxidation in the body. It is a part of several oxidative enzymes. Their lack leads to permanent disruption of metabolic processes.

Fact. Try additionally to take a complex of B vitamins, or to include in your diet foods that contain them. Thiamine and Niacin are mainly in grain products, yeast, bran. They are rich bread from a flour of a rough grinding, buckwheat, oats, millet, peas, beans, soybeans, beef.

4. Water

With a lack of water broken processes in the body on all levels, down to the cellular. The cytoplasm is the inner content of a living cell, in which there are all the reactions necessary for normal metabolism. Shortage of water of reaction slow deteriorates the process of purification and renewal of cells, it is harder gets rid of toxins. You will be surprised, but if you drink enough, you may receive the swelling. Thus, we stored so necessary for metabolic water, slows the lymphatic drainage. Harmful products of metabolism accumulate and in General slow down the process.

Council. The average recommended to drink 2 liters of water during the day, but really it is all individual and depends on your activity and number of loads. Someone enough and 1-1,5 liters you need to Drink pure non-carbonated water, tea, coffee, soda etc don't count. It is helpful to drink a glass of clean water in the morning on an empty stomach, you can squeeze into it a lemon and sweeten with a little honey. This will help to stimulate the gastrointestinal tract, liver and kidneys.

5. Massage

Using massage techniques can accelerate the metabolism literally by hand. Especially effectively activates blood circulation anti-cellulite and vacuum massage. Also has a positive effect on the metabolism of Thai massage, sometimes called passive yoga. Your task is to relax as much as possible, while the therapist will knead, roll and stretch your body. The result is faster metabolism and aktiviziruyutsya fat burning, additionally, the procedure helps to strengthen muscles and joints.

Council. Every evening before bedtime massage your feet with warmed oil. They are the points with which you can regulate all systems of the body and improve metabolism.

6. Fiber

Dietary fiber, of which built the walls of plant cells, in large quantities contained in the bran, all kinds of cabbage, beans, apples and carrots. Fiber absorbs the fat received with food, and passing through the gastrointestinal tract, acting like a broom – it does not digest, and "sweeps" the remains of food, mucus and everything that pollutes our bodies. After this cleaning metabolic processes are accelerated, and you lose weight faster.

Council. It is useful to periodically arrange the body's "cleanup" – to do this within one month eat bran 2 tablespoons 3 times a day. After this cleansing you will become slimmer, more energetic, feel lighter, improve the complexion, the condition of the hair and skin.

7. Ginger, green tea, spices

Fresh ginger stimulates digestion, allowing the body to absorb and transport nutrients more efficiently. In addition, there are the b vitamins. Green tea stimulates the nervous system and speeds up metabolism due to the content of catechins – antioxidants that increase the oxidation of fats. In addition, metabolism is actively influenced by the sharp spices. For example, recently, scientists found that chili peppers causes a sudden release of adrenaline because it contained the alkaloid capsaicin. This helps to suppress the appetite and speed up metabolism.