How to promote metabolism in 5 simple steps to achieve optimal health
We’ve heard the saying before: simply hacking to “boost metabolism” Drink some kind of tea Or take an herb that promises to lose weight quickly.This Many of these fad diet problems Are most of these techniques (e.g. Eat low-calorie foods (E.g. lemon juice and chili) are not evidence-based, healthy or sustainable!But if you want to figure out how to increase your metabolism, it’s Yes Practically effective and safe methods to do this.
For most of us, it is ultimately obvious that our metabolism As age grows, it starts to slow down. Factors affecting metabolism include age, height, muscle mass, hormones, resting metabolic rate, exercise and so on. Although some factors are completely out of our control, there are some specific methods that can help promote metabolism.
Don’t burn your spoils for no reason.Whether you are currently working on self-improvement Weight loss department Or just want to know how to keep your metabolism active, check out the following five ideas Scientific proof A practical and effective method, and will keep your system unobstructed.
Increase protein consumption
You know that your body gets energy from food, but did you know? use Digest energy? The digestion process itself is actually an action to promote metabolism.Your body have to Burn calories to take in calories (wow!) This is called The thermal effect of food (TEF).
We know that your body actually has the highest TEF rate when digesting protein Specifically.after Increase protein in the diet By reducing empty carbohydrates and sugars, you can keep your body in a healthy burning zone. (Empty carbohydrates and sugars are easy to digest, require very little TEF, have no nutrition, and easily lead to weight gain.) protein, my friend.
Drink more green tea
Learn the tricks of Chinese medicine and add green tea to your daily life. Facts have proved that regular consumption of green tea and oolong tea can increase metabolism by 4% to 5%.
Interestingly, green tea actually converts some of your fat storage into free fatty acids, which can increase fat burning by 17%.
Try adding four to five cups green tea every day. Does it sound like too much work? I heard it, busy people.You can also cook a big pot every week and put it in the refrigerator, and then add one every morning Big water bottle Sip while walking. Please note that some of the effectiveness of the metabolic boost associated with green tea is related to the caffeine content, so if you are already a big drinker of caffeine, this effect may be reduced. Unfortunately, research also shows that green tea is not attractive to everyone, but it is so simple, delicious and healthy, there is absolutely no harm in seeing if you are one of the lucky ones. Burn baby, burn.
Drink more water
Another simpler drink is ice-cold h20!A kind German research team It has been found that drinking cold water can help trigger a calorie burning effect in your body, but there is a problem. Later research It is found that the thermogenesis effect of drinking cold water is only about 4 to 7 calories per cup, or “equivalent to an ordinary M&M”, but not all of it is lost. Lauren Harris-Pincus, MS, RDN, owner Nutrition starring you tell Oneself “Appropriate water intake is the key to ensuring that your metabolism is functioning at its highest capacity.” Drink more water By the way, you will also substitute any sugary drinks or empty calories from drinks such as soda, sports drinks or fruit juices. Drinking more water has many health benefits, so continue to increase H20 at room temperature, cold, or whatever you like to drink.
More than 25% of American adults sit for more than 8 hours a day to dub “Sit down and smoke.” More worrying than this statistic is that 44% of them barely exercise. So why is it so bad? Well, sitting for a long time will slow down blood flow and cause fatty acids to accumulate in the blood vessels, which can lead to heart disease. It is also associated with type 2 diabetes, obesity and blood clots.
If your boss is not behind Standing desk Choice at work (or Standing desk converter) May be a good time to send them some research and ask for a copy!When you stand, you Burn 100 to 200 calories per hour. Why?secondTanding makes all parts of your body (blood vessels, heart, gastrointestinal system, etc.) work harder-this will boost your overall metabolism. This is a super simple fix. Isn’t there a profligate boss who is willing to buy? Don’t worry, there are super affordable standing desk options online (I have one and love it!), like this.
Gain strength and boost
Have you heard of HIIT? Studies have shown that high-intensity interval training can actually speed up your metabolism and allow you to continue to burn calories and fat even after the workout.In fact, you can Doing HIIT can burn 25-30% more calories Compared with other forms of exercise-continuous burning of the baby’s burning.If you are looking for A new way of exercising Or your exercise style doesn’t give you The result you want, Try HIIT.
Second, don’t be afraid to smoke a little iron. (Insert Arnold’s voice here.) Muscle mass is more active than fat metabolism. Unfortunately, when people start to lose weight, they usually also lose muscle. research shows When exercisers build muscles during diet and exercise, they can maintain weight loss better than those who do not exercise. If you have a toddler or a puppy, then you are already ahead of the weightlifting competition.If not, please check These weights.
Self-care in the form of sleep!
If you haven’t heard of this, then it’s time to join the trend. Closed eyes to get a fair share Very important for both short-term and long-term health. lack of sleep Closely related to many chronic health conditions, obesity and diabetes are two of them. This is probably related to the negative effect of not sleeping on metabolism.
When you don’t get enough sleep (usually less than 8 hours a night), your body maintains elevated blood sugar levels, insulin resistance, and causes you to feel more hungry and less full-even if you should feel full-this is not Cool! A well-rested body will feel full and balanced, so you won’t crave so much garbage. Solve easily. Oh, sorry, it’s eight o’clock, I’m going to brush my teeth and apply a mask, good night!
This article was originally published on July 13, 2020 and has since been updated.