Metabolism – 10 effective ways to improve it
Metabolism is the set of reactions in the body that lead to the use of energy and nutrients from food and to support life processes. The natural metabolic rate is genetically determined, but can be influenced by long-term changes including diet, exercise and a hygienic lifestyle.
The metabolism of the body consists of two factors – Basic Metabolism and Secondary Metabolism, which together determine the amount of energy that should be supplied to the body to maintain the functioning and weight of the body at a constant level. Together known as Total Matter Transformation, this is our energy requirement.
The diet and training industry is full of advice on how to lose unwanted pounds. Unfortunately, not all of them are effective. We’ll even risk saying that most of them aren’t. As a result, many people are effectively discouraged after a few approaches and attempts to achieve their dream figure.
No worries! Not all weight loss tips can be thrown into the trash. Some are worth and even have to be used
10 weight loss tips that actually work
1. DRINK WATER, ESPECIALLY BEFORE MEALS.
Certainly, you met with the statement that drinking water helps weight loss? We agree 100% with it! Adequate hydration can increase your metabolism by up to 24-30% in 1-1.5 hours, helping you to burn a few extra calories.
According to scientists, drinking 1-2 glasses of water about 30 minutes before a meal reduces your appetite, so you eat a smaller portion. In the long run, this will lead to weight loss. Additionally, drinking water has a positive effect on your health.
2. EAT EGGS FOR BREAKFAST
Eggs have their opponents as well as supporters. On the Internet rumours still circulate about their negative impact on cholesterol.
Fortunately, this is a myth.
According to research, cereal and egg-based breakfasts can help you eat fewer calories for the next 36 hours and also lose more weight and body fat. Eggs are high in low-calorie protein, so they don’t get fat. However, after eating them, there is a feeling of satiety for a long time, which reduces the urge to snack.
If you don’t like eggs, that’s okay. Any source of high-quality protein for breakfast should do the trick.
3. DRINK COFFEE (BEST BLACK)
This is good news for all coffee lovers. Coffee doesn’t have to be as unhealthy as everyone says. This high-quality one is packed with antioxidants and can have many health benefits. Research shows that caffeine in coffee can increase metabolism by 3-11% and fat burning by up to 10-29%.
Just make sure you don’t add sugar or other high-calorie ingredients to your coffee. This will make all the benefits disappear.
4. REDUCE SUGAR
The addition of sugar is one of the worst ingredients in the modern diet. Most people consume far too much by adding it to tea, coffee or food, as well as reaching for sweets and sweetened drinks.
Consumption of sugar (and high-fructose corn syrup) is strongly associated with an increased risk of obesity, as well as type 2 diabetes and heart disease. Therefore, it is worth eliminating sugar from your diet not only for a nice figure but above all for your well-being and the sake of your own health.
If you want to lose weight, limit your sugar consumption in all forms. Also, remember to read the labels, because even the so-called healthy foods can contain sugar in its composition.
5. DRINK GREEN TEA
Just like coffee, green tea also has many benefits, one of which is weight loss. Although green tea contains small amounts of caffeine, it is charged potent antioxidants called catechins, which operate in parallel with caffeine, increasing fat burning.
This is just one of the many advantages of this drink. Green tea also has a positive effect on the skin, prevents free radicals, reduces the risk of cancer and protects against diabetes.
6. KEEP HEALTHY FOOD NEARBY IN CASE YOU ARE HUNGRY
Keeping healthy foods nearby helps prevent you from eating something unhealthy when you feel hungry. It is worth stocking up when going to work or for a longer trip with fruit, young carrots, cherry tomatoes, yoghurt, nuts or hard-boiled eggs.
After all, each of us has our own snack drawer for a rainy day. It is worth ensuring that they are healthy.
7. EAT MORE VEGETABLES AND FRUIT
Not without reason is said about diets rich in fruits and vegetables, and also reminded about providing your body with 5 servings of vegetables and fruit a day. They provide a lot of valuable nutrients, they are also the source of many vitamins.
Vegetables and fruits are low in calories but high in fibre. The high water content gives them a low energy density and is also satiating. The energy value of 100g of vegetables is about 10-40 kcal.
8. TAKE CARE OF YOUR SLEEP
Sleep is often underestimated, but it is at least as important as healthy eating and exercise. Irregular rest leads to a decrease in inefficiency. Research also shows that sleep is one of the strongest risk factors for obesity.
Sleep plays an important role in the endocrine system that affects our appetite and stress levels, which in some people result in snacking. Take care of the right dose of sleep during the day, and the positive effects will surprise you quickly.
9. DON'T KILL YOURSELF ON ANOTHER DIET - DECIDE ON HEALTHY EATING
One of the biggest problems with diets is that they rarely last long. If you tend to gain weight over an extended period of time, then diet is not the best option for you.
Instead, try to eat healthier, take care of your sleep and spend your time actively. Concentrate on nourishing your body properly, instead of depriving it.
Weight loss should occur naturally.
10. EAT SLOWER
It may take a while for your brain to register that you have enough food. Some studies show that the slower and more accurate chewing may influence the amount eaten your food portions and increase the production of hormones associated with weight loss.
When sitting down to your meal, give yourself enough time, take your time and savour each bite. Also, do not forget about point 1 and reach for a glass of water 30 minutes before a meal!
IT'S BETTER IN THE GROUP
Numerous techniques can help you achieve your weight loss goals. Some of the tips above are purely dietary and include eating more protein or reducing added sugar.
Others – such as improving sleep quality are lifestyle-based. For example, slowing down chewing is one of the steps you can take to improve the quality of your meals.
If you follow a few of these tips, you’ll be well on your way to achieving your weight loss goals.
If you are looking for effective support for losing weight, reach for BURN IT and BOOST YOUR METABOLISM
Burn It is an effective aid in the fight against excess weight. It supports the weight loss process and burns fatty tissue. It Turns up your metabolism to the maximum. It adds energy, which you would like to discharge during training, and also reduces your appetite, thanks to which your path to your dream figure may become faster and more effective.
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