Starting to lose weight, many women ignore the recommendations of nutritionists, sitting on low-calorie diets. The result – minimal weight loss, deterioration of overall health and quality of nails, skin. The reason lies in the fact that all efforts are aimed at the passive burning of fat by reducing the caloric intake, which slows down the process of metabolism. And today we will talk about how to speed up the metabolism, without harming our body.
Why is metabolism slowing down?
The body spends a large proportion of the calories it receives during daily life processes: the functioning of internal organs, brain activity, household work, walk. The reasons for which the body’s metabolism slows down may be several:
- you decide to lose weight using a non-sparing diet;
- actively train, not crushing the body to feed in the form of proteins or regular carbohydrates;
- Do not follow the water balance, refusing to use the normal amount of water;
- Keep a diet at a time when the body is recovering from injury, childbirth, previous weight loss.
There can be many reasons, for example, you prefer to lose weight quickly on a protein diet, at this time the body feels the need for fats and carbohydrates, and therefore slows down the process of burning all the calories received. This is felt immediately, because you will start to get tired quickly, experiencing one desire – to lie down, rest or sleep. After these diets aimed at burning fat in almost extreme conditions for the body, the female body, getting normal food, will actively make reserves, the excess weight will return to its place within 5-7 days.
Important! Weight is gained due to the fact that you either eat a lot or do not play sports with a sedentary lifestyle. Correct change of one of these indicators will help make the shape perfect.
How to eat in order not to disturb the metabolism?
The first thing you need to start improving your metabolism is to abandon unbalanced diets, which are recommended to use less than 1200 calories per day. The ideal balance for women is 1500-1700 kcal a day, for men – 1800-2200 kcal. It is recommended to make an individual calculation, taking into account gender, initial body weight, and height, amount of physical exertion and lifestyle.
If you are engaged in sedentary work, then you should use about 1500-1600 kcal if the work requires active brain activity, and after it, you rush to a 2-hour workout, then increase the calorie intake by 200-300 kcal. You can simply cut the usual calorie rate by 400-500 to give the body a slight push, but not to introduce it into a state of stress. Now consider other tips to help you improve your metabolism.
Quickly speeds up the metabolism, increasing the proportion of protein in the diet
If you want to speed up the metabolism, then add to the diet up to 35% of plant and animal protein. Our body breaks down these high-molecular substances rather slowly, spending up to 200 kcal in the process. Proteins are involved in metabolic processes, they are indispensable if you want to turn fat into muscles.
Along with protein, consume about 25% of fat, the rest take away for carbohydrates. Get these nutrients at home from the right food: fruits, vegetables, cereals, honey, nuts, fish and meat. Avoid candy, white and milk chocolate, fresh pastries, sugar and other flour products containing simple carbohydrates, which are quickly absorbed by the body. Such food contributes to a short burst of energy, after which they are deposited in fat reserves, reducing the rate of metabolism. Keep reading Coffee and health, what do the experts say?
Products that speed up the metabolism
During the diet, the following products will help improve metabolism:
- fiber and bran;
- grapefruit and ginger;
- spinach and lean meat;
- oatmeal and lemons;
- green tea and coffee, the latter should not drink more than 200 ml per day;
- fruit and asparagus.
Need to leave weight? Then drink plenty of water.
Water takes part in the metabolism, its deficiency – stress to the body! And this is not about tea or juice, but about clean water, which you need to drink at least 2-2.5 liters per day. if you forget to do it or just do not like to drink, then you need to force yourself by placing bottles with liquid on the desktop and in the apartment.
Important! Make it a rule to drink 200 ml of water every morning, to which you can add ginger, honey, a little juice of lemon, orange or grapefruit. This drink will help the body to wake up, speed up the morning metabolism, have a positive effect on the processes of splitting fat, improve digestion, relieving you from problems with the stool, abdominal bloating.
It is also necessary to train correctly; otherwise, the effectiveness of classes will be minimal. Coming to the gym, remember the golden rule – active training should be combined with a state of rest, otherwise, the body will go into the overtraining phase, which also will not have a positive effect on metabolism.
When practicing, keep in mind tips from experienced athletes and fitness trainers:
- Never exercise on an empty stomach. Before starting classes (for 30-40 minutes), eat an apple or a protein bar that will give strength and energy;
- Often does not mean good. Practice according to the following formula: 1 day – training, 2 days – a state of rest.
In the period of weight loss and improve metabolism, try to sleep no less than 7-8 hours a day, remember the time of productive sleep. It is important not to miss breakfast, eat 5-6 times a day, but in small portions, eat a lot of citruses and spend at least 2 hours a week in sports activities!