Metabolism is a biochemical process, during which the body turns food into energy.
Nutrients from the food and drinks are oxidized and provide energy to body to perform its vital functions.
Even during rest, when you do nothing, your body continues to work – to breathe, to circulate blood through the blood vessels, to maintain hormonal levels and update cells.
The number of calories it takes to run these basic functions is called basal metabolic rate.
This value depends on several factors:
Because metabolism is a natural process, the body has several mechanisms that regulate it to meet individual needs.
Only in rare cases, excess weight is associated with a medical problem such as a disease of the thyroid gland, which slows down the metabolism.
If metabolic rate is low, the absorbed carbohydrates, proteins and fats for a long time processed into the energy necessary for the functioning of the body. As weight loss metabolic rate will decrease, since the body will need fewer calories.
Studies show that you can increase the calorie consumption for losing weight using some techniques to speed up metabolism.
Eat often during the day and in small portions, don't skip Breakfast.
Increasing the time between meals helps to ensure that the body includes a starvation mode. In this case, the body seeks to conserve energy to prevent starvation and reduces the speed of metabolism.
Small portions of food every 3 hours to stimulate the body, causing a momentary increase in speed of a metabolism.
A diet rich in lean proteins contained in eggs, chicken breast and fish, will increase metabolic rate because protein is difficult to digest and require more energy expenditure for digestion in the digestive tract.
A good source of slow protein is cottage cheese – eat it before bed, to force the metabolism to work all night.
Add the spices in the food that you eat. Spices contain natural substances that boost metabolism. Chili, curry, ginger, mustard and garlic will help to speed up the metabolism for a while. Add them to every meal.
Do at least 30 minutes of aerobic exercise a day.
Cardio load increases the heart rate, causing increased blood circulation and accelerate metabolism during the workout period. Use interval training for maximum effect.
Muscle building helps to raise basalem metabolic rate. Every pound of muscle burning 6 calories a day compared to 2 calories burned in the same amount of fat. The more you have muscle, the more calories the body spends, even while at rest.
Weight training for building mass — the only way to raise speed of a metabolism for a long time.
Coffee accelerates metabolism due to the contained caffeine. Drink a Cup of coffee before workouts, although the metabolic effect of caffeine is small compared with exercise.
In addition, caffeine is unsafe excess coffee consumption may cause nervousness, insomnia and other unpleasant side effects.
Drink green tea throughout the day.
Studies show that several cups of green tea along with physical activity give a more noticeable effect on the metabolism than exercise alone.
Green tea contains a complex of catechins, which exhibit antioxidant activity and help the liver to process fat into energy.
Avoid strict diets. Diet with greatly reduced caloric adversely affect the metabolism, slowing down the rate of metabolism.
After returning to a normal diet the body perceives the same number of calories as excessive and stimulates the weight gain.
In addition, a rigid diet is not balanced composition of nutrients and vitamins, leading to health problems.
Add in the diet of foods high in fiber: fresh vegetables, fruits and whole grains.
The body spends more energy processing of foods with fiber, and some types of fiber are not digested at all, forcing to work the digestive tract and increasing the speed of metabolism.
Fiber can additionally be consumed in form of bran or nutritional supplements.
Use of the sports fat burn additives is justified only when combined with regular exercise. They increase the effectiveness of fat burning weight loads and add endurance in cardio training.
Without physical activity fat burning supplements will have no effect on metabolic rate, but can cause problems with the nervous system and heart.