Inevitably, we all want to know the secret to lose weight with the least possible effort, especially when we have settled and have gained a few extra pounds that seem to have installed on your body forever. But do you know how? One of the most effective tricks is to accelerate our metabolism.
Although weight loss always requires a sacrifice, the truth is that there are ways to lose weight faster. One way is to speed up your metabolism, which will help us achieve visible results faster. But how can you can speed up metabolism? Here are 12 ideas for you to lose weight faster.
- Do Aerobic Exercises
Aerobic exercise is crucial to keep your metabolism running smoothly. In one study, researchers found that after a cycling workout lasting 45 minutes, individuals increased their basal metabolic rate (which burn at rest) in 190 calories for 14 hours after your workout! If you exercise at least two to three times a week for 45 minutes, you can lose one kilogram of fat every two weeks, from the combination of calories consumed during exercise, the more you burn at rest.
- Weight Training
Do you know the similarity between the facts of men have a higher BMR than women (on average) and the older, lower metabolism? It’s the amount of muscle mass present. The muscle is practically a furnace that consumes enough energy to maintain and build muscle, and you will increasingly find it easier to maintain your weight.
- Eat Breakfast
After a long night of fasting, your body needs fuel to get to work. Skipping breakfast slows your ability to burn fat, because the body doesn’t have energy stocks to endure the morning rush. Try making breakfast first thing when you wake up.
- Do Not Skip Meals
You may think that skipping dinner will leave you slimmer, but just the opposite happens. When you skip meals, your body understands that it is not getting enough food. To save energy, the body ends up storing fat! Make at least 6 meals a day to keep your blood sugar stable and always have your hunger under control.
- Eye on Carbohydrates
Always look for carbohydrates with so-called low glycemic index, meaning slower digestion. They prevent spikes in blood glucose and therefore insulin, which favors the accumulation of fat and increases hunger. In addition, they take longer to be digested, and consume more energy in the process. Good carbohydrates are found especially in whole foods, vegetables, fruits and vegetables.
- Cook with Coconut Oil
Replacing the usual cooking oil with coconut oil will help your body burn fat faster. Studies have shown that these fats are easily digested and stimulates metabolism three times to burn more calories than other oils six hours after the last meal.
- Other Foods that Speed up Metabolism
Coffee, green tea, cinnamon, ginger, pepper and dark chocolate, omega 3, and natural fibers are examples of foods that speed up metabolism, or by action of stimulants or thermogenic effect. Obviously, these alone will not make miracles, but they can help.
- Increase Protein
Increasing the amount of protein in a balanced diet, your body will be better able to lose weight quickly. And the extra intake of quality protein will help you fight your lazy metabolism. When we speak of quality protein, we are particularly referring to those that meet the needs of your body. This means that those with high levels of amino acids such as meat or fish are a good choice in your diet. In this sense, meats and lean eggs, especially eggs are an important source of protein to boost your metabolism.
- Drink Water
Drink plenty of water: It’s essential to carry vitamins, minerals and hormones to eliminate toxins and to the proper functioning of the intestines. Drink 8 to 10 glasses of water a day at least. The cold water accelerates the metabolism a little more, since our body works (burns energy) to leave it at normal temperature.
- Further Activity
Throughout the day, we have numerous opportunities to burn extra calories, keeping our metabolism high. Climbing stairs instead of using the elevator, parking your car a little further or even go on foot, standing instead of sitting, all spend extra energy, which over time, will become kilos lost.
- Sleep Well
Long-term sleep deprivation leads to the slowing of metabolism. And who can have energy to exercise after a sleepless night? Not to mention that this state of fatigue increases the chances of you wallowing on the couch eating junk food. And as extra help, it is during sleep that our body builds muscle that helps speed up metabolism.
- Control Stress
High stress levels eventually increase the circulation of cortisol levels in the body. The result is that your body will have a harder time burning fat.
Now that you know how to speed up metabolism to lose weight faster, you can start today to change your habits, but it is worth bearing in mind that the results will not come from night to day, you must have patience and keep up your good habits over time, thus the results will be more interesting and durable.