Want to Boost your Metabolism?
As you sometimes wonder where all those extra pounds have come from, while you’re not going to eat more? Then here’s the answer from your thirty, forty years your metabolism has been getting slower. Thus, you burn about 2 to 5 percent fewer calories every ten years. Your diet remains the same, then you come around every year a half to four pounds. The good news: this silent pounds are not inevitable. You can speed up your metabolism at rest. With these nine clever tricks you can even burn more calories while you sleep! Here are some great tips to boost your metabolism!
Strict diets slow your metabolism. Do you get enough calories, then your body conserve energy because it does not get more food. Fat is retained as much as possible, because it consumes the least energy. Muscle tissue is broken down, because it is actually used in the most energy. And the less muscle, the more you burn. So make sure that you never feel hungry, eat!
2 Stop every 3 hours to boost your metabolism with food
You train your metabolism to take it easy between meals. When power fails, your body thinks it is starving and will save energy. Fat When you eat every three hours with small snacks in between this will boost your metabolism If your are on a 1200 calorie per day diet split it up no large meals three small meals and snacks if you get hungry eat lots of veggies this will help with digestion and energy.
3 Add this fat burners to your menu
“Caffeine in coffee, the polyphenol epigallocatechin gallate (EGCG) in green tea, and protein metabolism boosting foods .
Protein-rich foods are nuts, legumes, tofu, soy milk, low-fat yogurt, cottage cheese, cottage cheese, fish, shellfish, poultry and eggs. “The metabolic rate is increased after the use thereof but usually between 1 and 5 percent. But that is already physiologically meaningful. “
4 Use daily fiber
By eating more fiber, increase your metabolism, “Fibers are indigestible carbohydrates that contain almost no calories, but your body tries to digest them as well.That takes energy. Thereby keeping fibers increases the metabolism and burn more calories. “
Fiber is found mainly in fruits, vegetables, legumes and whole grains like whole wheat bread and whole cereals. The Health recommends 30 to 40 grams of fiber per day.
5 Check your vitamin D
Vitamin D is essential for the preservation of muscle mass that you keep high metabolism. However, many women are deficient in vitamin D. By getting a vitamin D deficiency can sarcopenia: loss of muscle mass and muscle strength. That it has a slower metabolic rate as a result.
6 Make it hot
‘Hot’ red pepper or chili pepper contains capsaicin chemical dust. This will boost your metabolism up ,you can get a 30 to 50 percent boost after a spicy meal!
7 Put your brown fat cells at work
More often suffer cold makes you get more brown fat. This increases the metabolism, because brown fat cells burn white fat cells to keep your body warm.
8 Grow muscle
Growing muscle mass with weight training will be rewarded with a higher combustion. For every pound of muscle burns 35 to 50 calories daily, while each pound of fat burns only 2 calories per day. The more muscle you have, the more energy you use. After 10 weeks, two to three times a week weight training at the gym women had already gained 3 pounds more muscle. Thus you will use about 150 calories more a day!
9 Keep sports
Fact: women who continue to exercise regularly, the metabolism does not slow down. Even after the transition, for example, according to research by the University of Colorado. Athletes from 50-plus were found in the same metabolic rate at rest as athletes from 21 to 35 years.
You do not slow down metabolism, you have to move a lot. “Every day an hour of moderately intensive. That equates walk an hour or a half hour jog. “ I-Min Lee followed last thirteen years, 34,000 women aged 45-plus. Almost all the women arrived in weight, except for the 13 percent who did an hour of exercise every day.
How intensively you exercise, the higher your metabolism. Moreover, you get not only during the workout itself a higher metabolism, but also in the hours afterwards. This is the so-called naverbrandingseffect: your body has the first hours after exercise extra energy to recover. After the interval training afterburning can even reach up to 24 hours!