Foods that speed up metabolism and burn fat, how to speed up metabolism

Exhausting the body with constant dietary restrictions, taking various drugs to improve their figure, women do not know that accelerating metabolism for weight loss contributes to slimness much more strongly, and the effect of the result will last for a long time if certain rules of behavior are observed. How to start your metabolism to lose weight - this is the question everyone who is tired of fat folds on their sides asks themselves. What is this mysterious metabolism, and what factors contribute to its increase?

What is metabolism

A person could not exist for a day without constant metabolism in his body. The word "Metabolism" comes from the Greek "metabole", which means change, change. The process of food absorption ends with the release of energy necessary for the normal functioning of all human organs. In the body, complex processes occur in cells to break down and absorb complex sugars and lipids - these building blocks that make up a person’s daily energy supply.

Metabolic rate

Any organism is a separate, special system with its own individual settings, so each person has their own metabolic rate. The problem of accumulating extra pounds can be associated with a low level of metabolic processes. Constant diets can further slow down metabolism, because the body will store lipids “for the future in times of famine”, and the effect of losing weight will become short-lived.

Nutritionists identify several reasons that can reduce or increase the rate of lipid burning in the human body:

• genetic determination of metabolism;
• the ratio of calories burned to calories burned;
• gender differences play a very significant role - in men, metabolic metabolism occurs at a faster rate than in women;
• connection between the number of years lived and lifestyle.

Increased metabolism

There are people who envy women who don’t know how to speed up their metabolism to lose weight - they can eat whatever they want and not gain weight! How do they do this? The answer is simple: they have a high metabolism, all incoming calories are burned in the body's furnace, without turning into lipid reserves in problem areas - the stomach, sides or thighs. A high level of metabolic processes is typical for young people who pump up muscles on exercise machines - after all, to obtain muscle tissue you need to spend much more kilojoules than to obtain fat.

Slow Metabolism

Over the years, the metabolic rate in the body decreases; it does not burn calories as actively as before. On average, the rate of metabolic reactions decreases by 3% per year, and by the age of 40, women who had never previously noticed that they were overweight suddenly discover with sadness that a slow metabolism has led to extra pounds. Attempts to accelerate metabolic processes to the maximum using various drugs and diets do not lead to weight loss, and the scales show increasingly disappointing numbers.

Get rid of this if you want to lose weight

1. Bad habits.

Even a child knows that alcohol and tobacco have a negative impact on human health. In addition, these substances contain poisons that gradually poison all body systems, which affects the speed of metabolic processes.

Alcohol reduces growth hormone, and nicotine leads to dehydration due to the fact that the body intensively eliminates toxins using liquid.

If your goal is to lose weight, reduce the amount of alcoholic drinks to a minimum, limiting yourself to only one glass of dry wine per week, or better yet, give it up altogether.

For smokers, there is only one way out - to get rid of this bad habit forever!

2. Laziness.

Even if you have come up with a thousand and one excuses for not going to the gym or not doing fitness at home (and it’s all about laziness), then make sure that even while doing ordinary household chores or at work, you are more often in motion.

Eg:

1. If your work office is located 2-3 stops from your home, walk this distance.
2. Forget about elevators. Even if you live on the 10th floor, walk this path.
3. Switch TV channels not using the remote control, but manually.

Find any convenient moment to be physically active and finally forget about laziness!

3. Stress.

Stress releases fatty acids, which are redistributed throughout the circulatory system and stored as fat. In such cases, you will not be able to lose weight, so avoid stress at all costs.

And the following techniques will help you with this:

1. Sit on a chair or comfortable chair, close your eyes and relax. Focus on a pleasant thought. Inhale deeply and slowly and relax all your muscles, from your head to your toes. Do this exercise several times.
2. Do a self-massage of your neck. Place your thumbs under your ears and your fingers along the back of your head. Make small circular movements with all your fingers for 10 seconds.

Now you know all the secrets of how to speed up your metabolism at home. And by following the above tips, you can achieve the body of your dreams!

Forward to slimness!

Do you want to lose weight without dieting? Do you need help and moral support on your way to a healthy and slim body?

Then let's get acquainted. My name is Daria Khimchenko and I am the author of the project and part-time certified nutritionist-nutritionist.

And right now subscribe to my Telegram channel Food of Life, where you will find only verified and up-to-date information from the field of modern dietetics and nutrition.

What speeds up metabolism

To understand how to increase metabolism for weight loss, you need to know the basic principles of how the body works when carrying out metabolic processes. If a person eats with restrictions, which is typical for all diets, then the rate of metabolic reactions decreases in order to save energy needed for the normal functioning of the brain and internal organs. Improving metabolism for weight loss can be adjusted by following certain rules of behavior:

• be sure to have breakfast with food rich in complex carbohydrates;
• avoid fasting;
• supply the body with a sufficient amount of water, because it is an accelerator of metabolic processes and helps to boost metabolism;
• paradoxically, to lose weight you sometimes need to arrange days of eating high-calorie foods;
• often go to the bathhouse, sauna or pool, as calories are burned there well, which promotes weight loss;
• play sports, preferably with strength training;
• Accelerating metabolism for weight loss is possible if you quit smoking and drink alcohol.

What the professionals say

Experts in proper nutrition share the opinion that everyone can activate metabolic processes through food and healthy habits. But there is no magic recipe in nature. The result is achieved through effort.

This doctor recommends taking steps to preserve muscle before losing weight. Thanks to this, you can form a good figure and control your weight. For this you need proteins - at least 30% of the total food per day.

This specialist warns that artificial stimulants can greatly disrupt your well-being. Preference should be given to healthy food.

This specialist is confident that tablets and powders will quickly give results, but subsequently the person risks ending up in a hospital bed. Only adequate food and sufficient exercise lead to a fit figure and good health.

This doctor notes that the normal act of eating food boosts your metabolism. It is called the “thermal effect” of products. Due to thermogenesis, up to 10% of calories are consumed daily. If, for example, 1800 kcal is received from food, then 180 kcal will be expended as a result of thermogenesis. Therefore, you need to eat more often and in normal portions, including fat-burning foods. Fasting can only slow down your metabolism. You need to eat regularly and watch your calories.

This doctor recommends eating fish, especially sea fish, three times a week to improve metabolic processes. Omega-3 fatty acids calm nerves, reduce the amount of stress hormone, which has a positive effect on metabolic rate.

Every 10 years, metabolism slows down by 10%. Therefore, as you age, you need to reduce your caloric intake and live more active. Men have a naturally more active metabolism than women. Dehydration slows down your metabolism.

What slows down your metabolism

Eating or not eating certain foods can reduce your metabolic rate. To increase your metabolism for weight loss, you need to completely give up baked goods and sweets, which are high in fat and carbohydrates. In addition, the metabolism of complex sugars and lipids in the body is slowed down by lack of sleep, lack of calcium and vitamins B and D in the diet, and constant exhausting travel or flights.

Metabolism-boosting foods

Speeding up your metabolism for weight loss can be achieved by consuming the following foods to speed up your metabolism:

• drinks based on cocoa beans - coffee, cocoa with skim milk;
• hot spices or seasonings added to food promote weight loss;
• all whole grain foods - oats, sprouted wheat, whole grain bread;
• fermented milk or any products that contain a lot of Ca, since this element enhances metabolic processes, allowing you to achieve a lasting weight loss effect;
• vegetables and fruits that contain a lot of plant fiber - cabbage, cucumbers, apples, all citrus fruits;
• Drinking green tea or pure boiled cold water will help burn fat.

And now the TOP ten products that speed up metabolism

Hot (hot) pepper

At the very beginning of the list, hot peppers were due to the presence of capsaicin, an alkaloid with a fiery taste found in various types of peppers (red capsicum, chili, cayenne, jalapeno, habanero). Researchers found that diet increases metabolism by 25%. By increasing blood circulation and sweating, it causes you to burn calories faster. Dishes with pepper are always available for weight-loss gourmets and lovers.

"Hot" spices

Ginger and garlic, mustard, chicory, white (black) pepper will not only add notes of aroma and a piquant flavor. They will accelerate metabolic processes, reduce cholesterol levels in the blood, accelerating metabolism by 10%.

Calcium-rich foods (sesame seeds, cheese, milk, eggs, dried fish)

Research by scientists at the University of Knoxville (USA) confirms that when consuming foods high in calcium (daily intake 800–1300 mg), weight is lost twice as fast. The more calcium in a fat cell, the more calories it will burn and the more active fat-burning hormones will become. Dairy products 2-3 times a day can help speed up metabolism by 50-60%. By the way, the calorie content of a glass of milk ranges from 85 to 145 calories, but low-fat dairy products will not bring the desired result.

Foods containing Omega-3 fatty acids

Nuts, seeds, fatty fish, and flaxseed oil increase the production of leptin, an “energy” hormone in adipose tissue that suppresses appetite. Low concentrations of leptin in the body reduce metabolism, causing obesity. Do not completely give up such foods when losing weight.

Whole grains

Whole grain cereals in the diet are a necessary condition for a healthy diet. Oatmeal, brown rice instead of white, corn stabilize insulin levels. Complex carbohydrates from whole grains are a good metabolism booster. It takes a lot of energy to absorb fiber. Yes, and vitamins from whole grains are very necessary for “dieters.”

Citrus

Oranges, tangerines, lemons, grapefruits are “known” not only for their high vitamin C content, but also for their ability to remove toxins and regulate the level of insulin, the excess of which forms adipose tissue. Orange-colored citrus fruits are a natural metabolic stimulant.

Coffee and green tea

Sources of antioxidants are recommended as a powerful accelerator of metabolic processes. Reduces blood sugar by burning fat. A cup of freshly brewed natural coffee speeds up metabolism by 3-4%. And green tea in the morning, with a minimum of calories and maximum benefits, is a component of almost all known diets.

Broccoli

It may not be the most revered vegetable, but its vitamins and calcium, fiber and antioxidants make it a favorite among metabolism-boosting vegetables. Plus, broccoli is one of the best detox foods.

Red beans

Contains iron - a conductor of oxygen; a lot of fiber, which maintains a feeling of fullness for a long time, allowing you not to overeat; resistant starch is a cleanser for the intestines and an activator for its motility. All this is important when losing weight.

Apples (pears)

They have low energy value and are available. Malic and tartaric acids of these fruits normalize metabolic processes. Potassium helps remove excess fluid from the body. And the folic acid content in pears exceeds even black currants.

Everyone has their own metabolism and you shouldn’t compare yourself with your neighbor or friend who eats a lot and doesn’t get fat. Include natural energy drinks in your diet that speed up metabolism - this will help the body more easily cope with the “stress of losing weight.” Be yourself!

Author: Elena Chuiko

Drugs to speed up metabolism

Pharmacies and stores specializing in sports nutrition offer many medications that increase your metabolic rate. Two groups of such funds are often found:

• anabolics;
• hormonal drugs.

Anabolic drugs to speed up metabolism are Anavar, Danabor and Oxandrolone. The main active substances in these drugs are male testosterone or amphetamine. They are taken by people who want to quickly increase muscle definition and achieve athletic success. However, you should not take these medications constantly, especially for women, because their hormonal levels can be catastrophically disrupted, digestion can worsen, and their appearance will acquire characteristic masculine features.

Hormonal agents that help speed up metabolism for weight loss are based on a high concentration of L-thyroxine secreted by the adrenal glands. Taking these biostimulants increases the rate of exchange of complex sugars and lipids in the body. However, after discontinuation of such medications, people tend to become obese and experience disruptions in the functioning of the hormonal and endocrine systems.

Supplements and products

Supplements and remedies help your metabolism speed up. This:

• B vitamins;
• fat burning (based on L-carnitine);
• biologically active additives;
• stimulants;
• reducing appetite.

Often two types of drugs are used:

• anabolics;
• hormonal agents.

In the first case, the active substances are: male hormone - testosterone or amphetamine. And hormonal ones are usually based on a high concentration of L-thyroxine. Both drugs are unsafe and are fraught with consequences if used for a long time.

Despite the variety of supplements and weight loss products, their safety and appropriateness are determined by a doctor, with whom you should definitely consult.

Herbs to improve metabolism and lose weight

Some traditional medicine recipes will help speed up the process of losing weight. These include herbs that accelerate metabolism, infusions and teas based on them. You can purchase ready-made herbs, or prepare herbal decoctions at home that speed up metabolic metabolism. The recipe for one of them is as follows: you need to mix black currant fruits and dry oregano leaves, 1 tbsp each, and add 3 tbsp to them. blackberries and pour 200 g of water. Put the mixture on the fire and boil. Infuse the decoction for an hour and a half, take within one day.

How to speed up your metabolism for weight loss at home

There are many ways that will help you at least optimize, and at maximum speed up, metabolism in the body.

Avoid low-calorie diets

It seems to us that the most obvious way to speed up your metabolism and lose excess weight is to eat as little as possible. But when limited to 700-800 kcal per day, the synthesis of thyroid hormones, which are responsible for the optimal rate of metabolic processes, decreases. If you sit on a low-calorie diet for a long time and then switch to your usual diet, the weight will quickly return, and even in greater quantities. This is due to the restructuring of metabolic processes.

Eat enough protein

There are no foods that significantly speed up metabolism. But in order to maintain it at an optimal level and speed it up a little, the diet must contain a sufficient amount of protein food. Protein is needed to “build” hormones and enzymes.

Another bonus is that the body spends a certain amount of energy to digest it - plus 200 kcal. The most energy-consuming proteins are meat and poultry. Eat them for breakfast, lunch and dinner.

Protein should make up up to 35% of your daily caloric intake.

Stick to a certain amount of food

WHO recommends eating 4-5 times a day. After each, your metabolism will naturally accelerate. During the day you will be able to maintain its level. This rule works provided that the calorie content of the diet is adequate and its balance according to BJU. The menu should contain a small amount of simple carbohydrates and optimally protein and fat.

Practice protein fasting days

Protein activates metabolic processes. This feature is called the nonspecific thermodynamic effect of food. Steam or bake lean beef and white poultry meat. On average, you should get about 1-1.2 kg of meat per day. Divide it 4-5 times. You can complement the meat with a side dish of lettuce and cucumbers. Go on protein days if your kidneys are absolutely healthy.

Basic metabolism can be accelerated by following a ketogenic diet. It is important to note that this diet is more suitable for correcting certain diseases; switching to it is quite difficult and should only be done under the supervision of a doctor.

5. Get enough sleep

Lack of sleep is a guaranteed way to reduce the speed of metabolic processes. If you sleep 4-5 hours a day, the production of a number of hormones is disrupted, including those that control appetite - ghrelin and leptin. As a result, the speed goes into minus. Your task is to normalize the quantity and quality of sleep by any possible means.

Take dietary supplements

• There are many nutraceuticals that help speed up metabolic processes. One of the most famous compounds is caffeine and similar compounds, for example, forskolin (it is obtained from the plant of the Coleus forskohliya species), synephrine (belongs to plant alkaloids).
• Adaptogens. These are substances, usually of plant origin, that help adapt to changing environmental conditions. Among the most famous are catechins, which are contained in green tea.
• Insulin sensitizers. They increase cell sensitivity to insulin. They are often prescribed for weight loss. These include lipoic acid, chromium, and inasitol.
• Medium chain fatty acids, carotenoids from algae - fucoxanthin, synephrine and many others.

But you should not take medications without consulting a doctor. Pills, special coffees and teas with additives will only worsen your health.

Go to the right workouts

Any physical activity will be useful. Even if you just walk around the room while talking on your cell phone, you will burn more calories.

If we talk about targeted physical activity, then the best option would be aerobic: running, walking, exercise on an exercise bike, any active sports (skiing, skating). They activate the nervous and humoral response, and also improve the functioning of mitochondria. If you are not new to sports, go for interval training. You will alternate between intense loads and exercises in a more relaxed mode. But these workouts are a serious test for the cardiovascular system. Be careful with the pace and duration of the training.

A win-win option for physical activity that can speed up your metabolism is walking. It is enough to walk at least 40 minutes a day. At the same time, it is advisable to change the pace of walking. Try walking at an average pace for 10 minutes, then switch to slow, then again to medium and then to fast.

8. Toughen up

This improves mitochondrial function, activates the formation of hormones and neurotransmitters, and increases the percentage of brown fat in the body. Its cells contain large quantities of mitochondria. They actively turn on, and you manage to burn more calories.

You may not be able to pour ice water over your entire body at once. Start by pouring your feet up to the knees, gradually rise higher.

Exercises to speed up your metabolism

Physical exercise will help speed up the metabolic process, burn extra calories and lose weight; the main thing is to do it regularly, not from time to time, and be sure to use cardio along with strength training when doing it. Exercises of this kind will help build muscle tissue, which requires much more kilojoules to maintain than it does to provide energy to fatty tissue. If your health condition does not allow you to actively engage in sports, then you can get by with leisurely long walks in the park.

How to increase metabolism in a woman's body

There is no one magic remedy for speeding up metabolism and losing weight. To initiate and speed up the metabolism of complex sugars and lipids in the body, you need to adhere to comprehensive measures - eat right, eating food rich in fiber, minerals and polyunsaturated fatty acids, and pay attention to sports. If a woman has set her goal to lose weight by increasing the rate of metabolism of complex sugars and lipids, then she needs to give up any alcohol, since the body perceives it as an additional source of calories.

Pouring cold water or a contrast shower will help establish metabolic metabolism in the internal organs, promoting weight loss and burning lipids. A massage, especially after a sauna, when the whole body is relaxed, will benefit the body, toning, invigorating it, and helping to increase metabolism. Regular sex burns calories, helping you lose weight.

How to increase metabolism after 40 years

Menopause and menopause contribute to changes in hormonal levels, the metabolic process begins to slow down, and the woman suddenly realizes that previous weight loss measures do not affect the weight that is slowly gaining. How to speed up your metabolism to lose weight, how to behave in order to lose excess fat and get rid of extra pounds? Nutritionists recommend determining the required amount of energy consumption for your age, height and weight, and then, throughout the day, counting the calories in foods and checking whether their amount is optimal.

What foods improve metabolism?

In order to maintain your metabolic rate daily, you need to know about products that will help with this:

Pure water without gas to normalize metabolism

normalization of metabolism

Water is necessary to normalize metabolic processes. Only with normal water balance will all processes in the body occur organically. If a person regularly drinks water, then the metabolism works at a high level. Under no circumstances should you be thirsty.

Cereal products to improve metabolism

foods speed up metabolism

These foods contain a sufficient amount of fiber. To digest fiber, the body needs to expend more energy. During processing, the body spends more calories than it receives.

In addition to the calories burned, the body receives vitamins and beneficial microelements. Nutritionists recommend eating oatmeal for breakfast and supplementing it with fruit.

Red beans - a diet aid that accelerates metabolism

This product will help cleanse the intestines of accumulated waste and toxins. In addition, the product contains enough fiber. A person feels full for a long time. Beans contain enough zinc and vitamins, which are necessary for the body of a losing weight person. The product is also useful for the normal condition of muscle tissue.

Metabolism boosters meat products

Metabolism boosters

The product contains a sufficient amount of protein, which is difficult for the body to digest. In order to assimilate such food, the body requires additional energy costs. Lean chicken meat can speed up metabolism by 50%.

Cabbage for weight loss

weight loss products

It is especially recommended to include sauerkraut in your diet. During the fermentation process, lactic acid is released, which destroys harmful bacteria in the intestines. The product is considered a natural remedy that will help improve metabolism and speed up weight loss.

Citrus fruit

speed up metabolism for weight loss

Another excellent remedy that will have a beneficial effect on the state of metabolism. The product contains vitamins to strengthen the immune system. There is also an active fight against fat deposits.

Well, now you know which foods speed up metabolism for weight loss , they will really help correct your figure.

Video: how to speed up metabolism for weight loss

Russia's main experts in the field of nutrition tell you with authority and reasoning how to behave, how many times a day you can eat, what foods to include in your diet to restart and normalize metabolic processes for weight loss. This is especially true for people over 40 years of age, when metabolism slows down and excess fat begins to accumulate in problem areas.

What foods speed up metabolism

Diet to speed up metabolism

How to boost your metabolism after 50

Reasons for slow metabolism

Age-related changes are a natural cause of decreased metabolic rate. Scientists have proven that metabolism slows down by 10% every 10 years after reaching 30 years of age.

Other reasons include:

• gender (women acquire fatty tissue much faster than men);
• genetic predisposition (overweight people often have overweight parents);
• hormonal disorders (endocrine diseases affect metabolic rate).

Following low-calorie express diets causes a prolonged feeling of hunger. The body tries to adapt to the new nutritional system by slowing down metabolism and storing fat deposits.