The acceleration of metabolism to lose weight has been surrounded by countless myths over time. And in fact, this runs completely counter to large-scale limiting diets, fasting, and decreased protein intake.
So it is important to recognize that metabolism, being a balance between energy production and administration in our body, can stimulate its functionality.
It is worth mentioning that the metabolism of people does not work under a strict calculation of our consumption, but in the correct operation of our enzymes and the principle of a healthy organism.
Next we will know in depth what metabolism is and the best strategies to speed it up.
What is metabolism?
Rinat Raner in his research on “ What is metabolism and how is it measured? ”, defines this process as a set of chemical reactions of the organism in charge of converting the food consumed into chemical energy. Energy that is essential for basic biological functions.
So, the metabolism is done at all hours, and is controlled mainly by the thyroid glands. It is therefore that physical exercise, proper nutrition and proper functionality of these glands, will allow us to control our weight and lose weight by accelerating our metabolism, this being our goal.
How to speed up metabolism?
Accelerating the metabolism is equivalent to burning calories more frequently, and therefore the desired result is obtained.
Next, we will mention key strategies to send the correct signals to our body and achieve our goal: to obtain a healthy, detoxified body and then eliminate those extra kilos.
Do strength training
The greater the amount of muscle mass, the higher the metabolism. Muscle naturally burns calories and fat for energy production.
In this sense, aerobic exercises are those that help develop strength and endurance. These are the ones that exhaust us physically and allow the metabolism to remain permanently activated according to Dr. Elmer Huerta in his article “ Metabolism: Is it possible to speed it up? ” .
eat at the same time
Eating at stable times takes care of our health. Eating at disordered hours unbalances our metabolism, because the body is unaware of the next food intake and conditions the processes that are triggered with it.
In the Blog ” Create Health “, they recommend the creation of meal schedules to develop habits and produce regularity and well-being of the body. It is a very important factor for the influence of Weight Management (weight control).
Always have breakfast
Fasting is the number one enemy of metabolism, since those long periods of starvation that we subject our body to send signals to the body where it responds by decreasing its processing to conserve energy.
Breakfast is the basis of the day, and consuming a nutritious and balanced one will help the body to process it and function correctly, having enough energy for it and avoiding altering its proper performance.
Eat enough calories
Calories are the unit of energy in our body, so adequate consumption of these allows the body to develop its functions correctly. These, even if they are stored, are fast-release unlike fats.
Eat protein and omega 3
Protein consumption favors metabolism, because the body must take care of processing them. Therefore, it is recommended to add nutrients from white meat, fish or vegetables to the diet.
Fatty acids such as omega 3 facilitate protein metabolism and bioenergetics, especially in older adults.
A study conducted at the University of Wisconsin , found that if you eat foods rich in omega 3, leptin production is reduced, which consequently accelerates metabolism.
Reducing the carbohydrates consumed is key not to speed up metabolism but to lose weight.
And we say reduce and not eliminate, because there are carbohydrates that help us feel full and prevent us from consuming inappropriate foods due to anxiety attacks.
Consume green tea
Green tea has detoxifying and purifying properties, so by consuming it we avoid the existence of substances that hinder the proper performance of our body.
The catechin and caffeine that are part of the composition of green tea help speed up metabolism. In a study in the scientific journal International Journal of Sport Nutrition and Exercise Metabolism , it is mentioned how caffeine and green tea combined help fat oxidation.
As we previously mentioned, studies show that the consumption of beverages that contain caffeine in their nutrients favors fat oxidation and accelerates metabolism, which is why it is a great ally for the purpose of this article.
It is worth mentioning that if you drink tea (preferably green) or coffee, they are both considered excellent sources of this component that are usually included in The volumetrics weight control plan (Volumetric Weight Control Plan) for the objective to be met. They also help with the feeling of satiety and help improve brain function.
consume enough water
Keeping the body hydrated is essential. And water is also considered an incredible fuel to activate the metabolism process.
In fact, for Dietaryplus it is exactly the lack of water that causes part of the slowdown in the metabolic process.
Sleep is key to the energy that the body requires to carry out its functions.
There are studies that justify how sleeping does not speed up the metabolism, but it does prevent the consumption of excessive food to compensate for the tiredness that is felt and the need to recover energy.
Stress produces a hormone called cortisol, which leads to spikes in insulin and causes inflammation and increases the risk of disease in the body.
In addition to that, stress alters metabolism and hinders biological functions such as fat oxidation, so avoiding it is convenient and recommended.
Moderate the portion of food at dinner
At night, the metabolism slows down and it is therefore that foods rich in fats or sugars should be avoided at dinner time since they are not processed in the same way but directed to the stores. They are not burned but stored as fats.
It is important to mention that studies carried out at the Spanish Nutrition Foundation emphasize that dinner should not be skipped, as it harms physical and mental performance. Adequate intakes are recommended at lunch and snacks to reduce the portion at dinner time.
In the Freeletics Blog , they explain that sprinting stimulates growth production in the body and this contributes to the development of muscle mass.
In this way, the metabolism of the muscles is accelerated, which helps to burn calories even after the training carried out. Do sprints before breakfast and then eat protein to stimulate the functionality of the activity.
Moderate fat intake
Fat is an excellent source of energy, but moderate consumption avoids the excess need for effort to eliminate it from the body.
Taking care of our diet will always be the true ally of a correct strategy to lose weight.
Increases thermogenesis from exercise activity
Thermogenesis is defined as that process in which the cells of our body generate heat, to maintain a correct and constant temperature in the organism and to then be able to carry out normally those chemical reactions essential for the correct functioning of our system.
In the investigation entitled ” Obesity, thermogenesis and thyroid hormones “ , it is specified that thanks to physical activity in different ways, thermogenesis is positively influenced and this allows thyroid hormones to process their energy expenditure.
Likewise, the “Exercise Activity Thermogenesis” is a component that varies greatly depending on the lifestyle of the subject and the reduction of physical exercise is one of the main factors that cause obesity today.
Avoid alcoholic beverages
The consumption of alcoholic beverages inhibits the correct functionality of the enzymes that are in charge of metabolizing, and it is therefore that it affects the correct and ideal process of metabolism.
By consuming alcohol, we are totally counterproductive to the effort made to speed up our metabolism. In the research titled: “ Alcohol and human metabolism ” , we delve deeper into which are the enzymes that work in the metabolism of alcohol and how they deviate from their specificity.
Consuming foods such as spicy, caffeine and green tea fulfill certain functions that give the process a certain stimulus. Capsaicin , the main component of hot peppers, contributes to the acceleration of metabolism as it stimulates thermogenesis and energy burning.
So, it is understood that if spicy food is eaten, the feeling of satiety is increased, also including increased fluid consumption and helps increase body temperature, thus reducing energy expenditure.