Very often I have come across people who tell me that they would give a lot to increase their metabolism. To get started on this topic of metabolism and weight loss, you may be wondering what the benefit of a higher metabolism is. My answer is simple. Having a high metabolism allows you to maintain, burn fat and lose weight quickly with the least amount. of activity

But what is metabolism.

Although I am a deitic myself (with a degree in food science and technology, specializing in dietetics and human nutrition), the definition I will give you for metabolism is as simple as possible. Good? Well. Metabolism is the rate at which the body produces and consumes energy and calories to sustain life.

However, before I give you my quick tips, I must first let you know that it is not just the tips that I am giving you here. the amount of muscle tissue, the frequency of meals eaten, genetics, stress levels, personal diet and activity levels.

In addition, there are other intrinsic and extrinsic factors that can slow metabolism, such as loss of muscle due to lack of physical activity, the body’s tendency to devour its own tissue because there is not enough food energy to maintain it, and decreased activity. physique that comes naturally with old age.

With the above in mind, here are some quick tips you can implement to speed up your metabolism. I have listed them below for your consumption.

1. The first tip, and highly recommended, is to start developing a lean and average body mass. Naturally, metabolism slows with age, but it is possible to counteract the effects. The amount of muscle a person has is a very strong determinant of the ability to burn calories and shed fat. So it goes without saying that exercise is essential.

You can do yourself and your body a favor by building strength and stamina. You can do this by working out at least twice a week, preferably with weights. Do easy exercises between workouts. Simple tasks like walking the dog and taking the stairs instead of the elevator can already burn calories. The key is to match the amount of food with the amount of activity one has.

From most manuals and websites I’ve visited, here are some guidelines for getting the exercise right:

For strength training

-Increase the number of repetitions of a particular exercise

-Use advanced exercise techniques if possible

-Add resistance level

For cardio training

-Insert intervals between exercises

-Perform cross training and combine the exercises.

-Add resistance and speed.

2. Never ignore the most important meal of the day. Many people ignore the fact that breakfast is the most important meal of the day. Surprisingly, those who eat breakfast are slimmer than those who don’t. Metabolism can slow down considerably if you eat breakfast in the middle of the morning or wait until the afternoon to eat.

3. What about spicy foods? Yes, you should eat spicy foods as they speed up your metabolism. Hot cooking with peppers can boost metabolism.

4. Avoid sugar. Sugar allows the body to store fat. It is recommended that a person eat foods that help maintain an even blood sugar level. Also, progressive exercise 2-3 times a week should be to stabilize blood sugar.

5. Get more sleep. According to research, it’s riskier for people who don’t get enough sleep to gain weight. In addition, the muscles regenerate during the last hours of sleep.

6. Increase your water intake. Water flushes out toxins that are produced when the body burns fat. Most bodily functions involve water, and a lack of water slows down the operations of the body’s system and, as a result, creates unnecessary stress.

7. Large meals versus small, frequent meals. I never knew this until the dietetics lesson at the university. But what I learned is to avoid eating large chunks of food at one sitting. This greatly increases calorie intake. And we have seen before that this slows down the metabolism. When you’re trying to lose fat, you may want to skip meals to reduce caloric intake, but a better and easier way to cut calories is to eat smaller meals more frequently. This keeps your metabolism running high. So I always recommend that you eat small, frequent meals every 3-4 hours.

8. Never skip meals. People tend to skip meals to lose weight, which is a big mistake as it slows down the metabolism.

9. Meal plan in detail. Always prepare the proper amount of food to eat at designated intervals. Don’t make the mistake of eating in sporadic patterns.

9. Get rid of stress! Stress, whether physical or emotional, causes the release of a steroid called cortisol, which slows metabolism. Also, people tend to overeat when stressed.

10. Green tea vs coffee. I recommend that you increase your consumption of green tea. In other words, drink green tea. Green tea can be used as a coffee substitute. Tea has the ability to boost metabolism and, unlike coffee, does not have any undesirable side effects when consumed too much.

Reaching the desired body weight is never impossible if one has the determination and patience to stabilize the metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and exercising is not just a passing fancy, but a way of life.