An effective way to successful weight loss is not just the principle “eat less, weigh less”.
After all, in fact, this can lead to a completely opposite effect, when, creating a calorie deficit for your body, you will get its response in the form of a decrease in the level of metabolism (in a different way – metabolism).
It is completely unpleasant to realize that after the n-th day of “suffering” and serious restrictions associated with the diet, you will see not exactly the result that you expected.
The most correct and most natural way for healthy weight loss is to speed up your metabolic rate!
Metabolism is a set of chemical reactions in your body to support its vital functions, and in simple words it is the speed (intensity) with which the nutrients from the eaten food are converted into energy that your body needs for its normal existence.
So what helps you speed up your metabolism?
1. Strength training. One of the best ways to increase metabolism is to increase the amount of lean body mass.
Muscle cells are eight times more metabolically active than fat, which means that muscles burn much more calories at rest than fat. Naturally, this does not mean that you need to use all those devices used by familiar pitching.
Anaerobic (strength) training can be limited to work with your own weight – squats, pushups, exercises on the abdominals – or add a complex with dumbbells weighing about 5 kg.
Also read: Dumbbell Exercise Program for Women.
2. Cardiovascular stress. It is a proven fact that the use of high-intensity aerobic training promotes the acceleration of metabolic processes in the body of those who are constantly engaged in them. Cardio exercises increase heart rate and significantly increase the level of metabolism during exercise.
In addition, the experts concluded that aerobic exercise can speed up the exchange at rest for a period of 12 to 24 hours after the end of the workout, when muscles burn large amounts of extra calories for their recovery.
To get the maximum effect from training (first of all, pay attention to exercises with a rope, swimming, running or exercise bike), you need to control your heart rate to be within 65 – 75% of its maximum value (maximum heart rate = 220 – age). With this rhythm, the intensity of metabolism is most productive.
It is also interesting: What is the best sport for losing weight?.
3. Do not skip breakfast! Your body has been deprived of food throughout the night, so metabolism slows down.
And if the cells do not get enough nutrients in the form of a full-fledged breakfast, they begin to work less efficiently and accumulate more fat to keep it in reserve.
More details in the article: The benefits of breakfast for weight loss.
4. Eat more often, but in small portions. The long interval between meals causes your body to switch to “starvation mode”, which causes your metabolic rate to decrease as a means to conserve energy and prevent hunger.
Skipping meals will not help you reduce calories and lose weight, in fact, people usually eat less when they use small portions of food, but frequent meals.
Divide the three basic intakes into six small meals throughout the day so that the supply of nutrients to the body is consistent and keeps your metabolic rate at the proper level.
5. But eat right! Frequent meals do not mean eating regular snacks. Instead, for each mini-meal, use a serving of vegetables and a healthy source of protein — eggs, chicken, or nuts.
Increasing the intake of high fiber foods, such as vegetables, is one of the best ways to speed up the metabolism. Fiber is not easily digestible, but the body tries to split it in any case, using a lot of energy and increasing metabolism.
In addition, vegetables are low in calories, but rich in nutrients – a huge benefit for your efforts in the fight against excess weight. The best foods that increase metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries, fruits, and whole grains.
See also: Cellulose for weight loss and Vegetables for weight loss: TOP-10.
6. Drink plenty of water. Dehydration of the body can help reduce the level of metabolism, by affecting body temperature.
When you are dehydrated, your temperature drops a little and causes the body to accumulate fat, as a way to help raise or maintain the required temperature. Make sure you drink enough fluids, preferably at least 2 liters of water per day, to avoid this metabolic trap.
By the way, when you drink cold water, it also speeds up the metabolic processes, because the body has to spend its energy to “warm up” the water temperature. With the latest advice, try not to overdo it, so that thoughts of losing weight do not take up the idea of angina …
7. Several additional ways for “lazy losers”:
- Coffee. One cup contains an average of 200 mg of caffeine. Caffeine is a mild stimulant, so drinking 2 to 3 cups of coffee throughout the day, according to the researchers, will help increase your metabolism by as much as 5%. Also, caffeine is able to increase the endurance of your cardiovascular system, which will allow you to more effectively conduct workouts. If you are not used to drinking so much coffee, start with one cup per day, otherwise you may experience unpleasant side effects, such as nausea and anxiety.
- Green tea. In its composition, it contains caffeine and catechins, both of which contribute to increased levels of thermogenesis, thereby forcing your body to burn more calories even when it is at rest. A study published in June 2011 states that daily intake of 3 cups of double-brewed green tea increases the metabolic rate by 4.8% throughout the day. Also, drinking green tea by 16% increases the amount of fat that your body uses as an energy source.
- Milk. Milk does not directly affect the general metabolism, but at the same time, it does not allow it to decrease while you are on a low-calorie diet, due to its direct effect on fat metabolism. Milk causes your body to stop accumulating and begin to transform a larger percentage of body fat into energy needed for the body’s vital functions. You should drink 3–4 glasses of skimmed milk per day for optimal results.
- Mustard. For most of us, mustard is primarily a seasoning that is actively used during cooking. However, in Eastern cultures, for example, in Indian Ayurvedic medicine, mustard is also known for its healing properties and has its therapeutic use, for example, to stimulate metabolism and promote healthy digestion. Stir 1 teaspoon of mustard seeds in a glass of clean water and let it stand for 30 to 60 minutes. Drink three times a day. The method requires consulting a doctor!
- Red pepper. Alternative medical experts and practitioners have suggested red pepper for the treatment of obesity and other diseases such as diabetes and osteoarthritis. In addition, pepper is referred to as a product with negative caloric content, and due to its special substance capsaicin, it also helps burn fat by increasing the metabolic rate.
- Coconut milk. Your body processes medium chain triglycerides (MCT) contained in coconut milk, a little differently than other fats. Unlike most fats, which break down into lipoproteins — small bundles of fat and proteins — and go directly into the bloodstream and from there for storage into fat cells, your body sends MCT to the liver to become the energy needed for internal organs and muscles. Thus, MCT is metabolically similar to carbohydrates and, instead of being stored as fat, calories from medium chain triglycerides provide the body with energy to increase metabolism.
- Apple vinegar. Recently, apple cider vinegar has gained a reputation for being able to raise metabolism well to help you quickly burn those extra pounds. Researchers from Japan found that when the test mice received a sufficient amount of acetic acid (the main ingredient in vinegar), they did not gain weight, even despite the high-fat daily diet. To do this, drink 1 tbsp. spoonful of vinegar before each meal. If the taste is too strong for you, you can dilute it in a glass of pure water or juice. The method requires consulting a doctor!
- Proteins. Eating high-protein foods such as fish, eggs and meat will stimulate your metabolism. The reason for this is that the protein has a high thermal effect – this means that your body consumes a lot of energy to get it, transport, digest and assimilate it. Include protein foods in every meal and keep your metabolism elevated all day.
- Control stress. Stress slows down your metabolism. When stress hormones actively enter the bloodstream, your body goes into anxiety mode, which causes you to overeat.
- Legumes They are the richest vegetable source of protein, and they also contain a lot of iron, potassium and fiber. Beans, beans, as well as peas and lentils, help support healthy metabolic functions.
- Vitamins of group B. Try to additionally take a complex of vitamins of group B. According to researchers, vitamins such as thiamine (vitamin B1) and niacin (vitamin B3) are particularly important for many processes of the body, including metabolism. A deficiency of one or more of these water-soluble vitamins can cause fatigue, impaired function of the nervous system, and decreased muscle function. And since the metabolism is largely supported by the function of muscles, which take energy in the form of glucose and turn it into fuel, if the functioning of the muscles is undermined by a deficiency of vitamins of group B, then your metabolism may slow down.
- Ginseng. Researchers have found that ginseng extract can be effective in reducing appetite and body weight. In particular, experiments on mice with a predisposition to diabetes showed that taking ginseng reduced normal high blood glucose levels and improved insulin production. A study published in June 2011 showed that ginseng helps reduce adipose tissue by regulating lipid metabolism. But its use can also have side effects, including nervousness, insomnia, anxiety, diarrhea, headache, nosebleeds, chest pain, vaginal bleeding, vomiting, high blood pressure. The method requires consulting a doctor!
- Grapefruit. Studies on the effect of grapefruit on metabolism have shown that it can play a certain role in helping you lose weight. A report published in spring 2006 said that subjects who ate fresh grapefruit or drank its juice before a meal lost significantly more weight than the placebo group, as well as the apple juice group.
- Seafood. Seafood is famous for its high protein and omega-3 unsaturated fatty acids. These fats can improve your metabolism by reducing the level of leptin in your body. Trout, salmon, tuna, herring and mackerel are all excellent sources of omega-3 fatty acids. If you do not like seafood, you can get omega-3 acids from walnuts, flaxseed and fish oil.
- Ginger. Nutritionists have identified a specific substance, due to which ginger is incredibly effective for accelerating metabolic processes in the body. So, it contains an enzyme that helps in digestion, allowing the body to absorb and transport nutrients more efficiently. In addition, ginger promotes better absorption of oxygen in the muscle tissue, thereby allowing the body to burn calories at a higher rate.
- Cinnamon. As noted in a study published in December 2003, cinnamon is capable of reducing the level of glucose in the blood, which in turn causes an increase in metabolic processes and stimulates the body to decompose fat stores in order to obtain the necessary energy.
- Sauna, bath. One of the main ways a sauna can help with weight loss is its ability to increase fat metabolism. Regular use of the sauna increases fat metabolism, as heat accelerates the breakdown of fat deposits into smaller components that will be used by cells as energy sources. However, since most of the weight lost in the sauna is water, drink more fluids during this period in order to avoid dehydration.
- Sleep. Researchers have found a link between insufficient sleep and low levels of metabolic hormones, which lead to an increase in body weight. During the experiment, it was found that people who received less than seven and a half hours of sleep each night had an increased body mass index compared with those who slept longer.
8. And finally, do not starve! Reducing your intake below 1000 calories per day will be a signal to your body that you are in starvation mode, and your body will definitely slow down your metabolic rate.
According to studies, the intensity of the main metabolism in this period, on average, decreases by 25–30%.
This effect of reducing metabolism is best shown by example:
Girl: 25 years old, height 170 cm, weight 65 kg, has a basic metabolism = 1467 calories.
How to make the calculation of GLD can be found in the article “How to calculate the daily calorie intake?”
Option 1. The girl uses the “2468” diet – a rather radical diet, but, nevertheless, questions about her are often asked on thematic forums.
The principle of diet is a cycle of four days, where on the first day your daily calorie intake is 200 units, the next day – 400, then 600 and 800, respectively. Then the next cycle of the same four days.
As a result, when the absorption of calories below 1000, the basic metabolism will decrease by 30% and will be approximately 1000 calories (for a state of rest). It turns out that the calorie deficit for these four days will be 800 (1) + 600 (2) + 400 (3) + 200 (4) = 2000.
Add to this weakness, dizziness, hunger, possible fainting hungry. Intensive physical training during this period is practically excluded.
It is useful for such a girl to read: “How to restore the metabolism after starving diets?” And “How to normalize the metabolism in the body?”.
Option 2. The same girl, but the calorie intake threshold was set at 1200 calories per day and uses a homely “rope simulator” of about 20 minutes per day (spending 233 calories for a “beautiful account”).
As a result, for the same four days, it will save 500 (1) + 500 (2) + 500 (3) + 500 (4) = 2000 calories, as in the first variant.
First, the exercise time can be increased – as a result, the best result in losing weight.
Secondly, the constant level of metabolism after the regime of weight loss, in contrast to the first option, does not allow the body to actively store fat after returning to normal diet.