To lose weight faster it is useful to speed up your metabolism / metabolism, but how do you do that?
In this article, I'll give you 14 scientifically proven ways to increase your metabolism. These tips will make it easier to lose weight and stay slim.
This is the most complete list about speeding up your metabolism that you will find in the INDIA.
What is Metabolism?
Your metabolism, or metabolism, are all biochemical processes that take place in cells and organisms. The body converts nutrients into energy. Speeding up your metabolism leads to a higher calorie burn, making it easier to lose weight and stay slim.
I have categorized the ways of speeding up your metabolism into 3 different parts, namely:
-Accelerate metabolism with nutrition
-Accelerate metabolism with sports
-Accelerate metabolism with other things
Ways to speed up your metabolism with nutrition
Way # 1: Eat Protein
Proteins When you eat, your metabolism speeds up for several hours. This is also called the thermal effect of food.
But with some macronutrients (proteins, fats, carbohydrates) that effect is greater than with others. These are the numbers from a study (source):
Fats: accelerate your metabolism by 0-3%
Carbohydrates: speed up your metabolism by 5-10%
Proteins: speed up your metabolism by 15-30%!
Proteins are clearly the winner!
But not only that, because in another article I already mentioned that proteins make you feel full. Eating breakfast with proteins leads to the following things:
People think about food 60% less often (source)
People have 50% less appetite for snacks in the evening (source)
People eat over 400 calories less per day! (source)
In short, eat enough protein and start the day with a fried or boiled egg, meat, tuna, poultry, nuts or seeds!
Way # 2: Skip meals
Skipping a meal In general, people have the following two beliefs:
1) Never skip meals, especially breakfast, because:
It's unhealthy;
It slows down your metabolism.
2) To speed up your metabolism, you should eat 5 to 6 times a day;
If you eat less, you will enter "starvation mode".
What it is based on has never been clear to me. There is not a single source reference that I have been able to discover!
Science is at odds with these beliefs and says just the opposite. This one says:
1) Regularly skip meals, especially breakfast, because:
It is healthy;
It speeds up your metabolism and fat burning.
2) To speed up your metabolism, skip meals or fast for several days;
If you do not eat anything for more than 4 days, you will enter "starvation mode".
Fasting for shorter periods accelerates your metabolism (source, source). For example, a study with 7 women and 4 men shows that your metabolism accelerates by 10% if you fast for 36 hours (source). If you fast for longer than 3 days, your metabolism slows down (source).
Way # 3: Do a cheatday!
unhealthy food If you eat healthy, you sometimes want to get the desire to eat something unhealthy.
You might think that engaging in this craving will nullify your weight-loss goals, but science doesn't agree entirely.
A cheatday has many advantages. A cheatday means that you eat what you want to eat one day a week. There are, however, two guidelines:
You don't eat more than double what you normally eat
You choose a fixed day in the week such as Saturday or Sunday
There are a large number of advantages of a cheatday, namely:
Your metabolism speeds up by 6.6% for lean people and 2.7% for obese people * (source)
A higher production of the hormone leptin (source), which gives the brain the signal to burn more belly fat
The hormone ghrelin, which causes a feeling of hunger, drops for about 3 days (source)
You can go all out for a while!
* Is not significant.
Way # 4: drink more (cold) water
water You understand that soft drinks and fruit juices from the supermarket are bad for your weight. So when I talk about drinking water, I mean pure water such as from a tap or a bottle.
By drinking water you can temporarily accelerate your metabolism (source, source).
Studies show that you burn 24-30% more calories an hour after drinking half a liter of water (source, source). This effect can be even greater if you drink cold water (source, source).
How come? Well, the thermal effect of cold water is greater. In short, it takes more energy for the body to heat up the water. For example, 40% of the thermal effect turns out to be heating the water from 22 to 37 degrees (source).
Way # 5: drink tea
green tea As mentioned, drinking water increases your metabolism, but you can also speed up your metabolism with tea.
Research has shown that green tea and oolong tea can accelerate your metabolism by 4 to 5% (source).
Green tea and oolong tea also help burn fat.
The fat burning of green tea extract is 17% higher than a placebo extract.
Fat burning accelerates by 12% with oolong tea compared to drinking water..
Way # 6: drink coffee
Coffee Although the studies are more than 20 years old, coffee appears to speed up your metabolism by 3 to 11% (source, source).
Just like drinking green and oolong tea, coffee speeds up your fat burning (source).
At the point about a cheatday, it was found that only slim people experience a significant metabolism increase and not people with obesity.
we see it more often and this is also the case with coffee. For example, the effect appears to be higher in slim people than in obese people (source).
Way # 7: Eat spicy
red peppers Red peppers contain a substance called capsaicin. This is the substance that makes peppers hot.
By eating these peppers you can speed up your metabolism (source). Only do not expect miracles, because a study predicts that you will burn about 10 extra calories per meal extra (source).
In addition to not having much of an effect, it can also confuse your intestines from food that is too hot. Westerners are less adapted to spicy food, so we have a less effective enzyme system to break down this food.
Way # 8: Eat coconut oil
coconut oil Coconut oil consists of medium-chain fatty acids. These can, just like butter and grass butter (my favorite!) Accelerate the metabolism (source, source).
A daily intake of 30 ml of coconut oil can help overweight people to get a tighter tail (source, source).
Preferably choose extra virgin coconut oil in a glass jar, and without the smell being removed.
Way # 9: Eat seafood
Seaweed Soap products such as seaweed and fish (especially whitefish) are excellent sources of iodine. You don't need bread anymore!
The thyroid hormones influence your metabolism, among other things (source). In short, eating seaweed regularly can lead to a faster metabolism.
That's why I always have seaweed when I eat sushi!
Way # 10: Get Enough Iron, Zinc, and Selenium
Meat Obviously, iodine is not the only one that has an effect on your metabolism.
For example, a shortage of iron, zinc and selenium appears to have a negative effect on your metabolism (source, source). In short, it slows down your metabolism.
Iron: eat enough meat, poultry, and / or eat a lot of vegetables and fruit so that the body absorbs iron more quickly.
Zinc: Eat plenty of meat, poultry, eggs, shrimp, oysters, mussels, nuts and seeds.
Selenium: Eat plenty of meat, fish and products such as garlic, onion, broccoli, nuts and seeds.
Bonus tip: eat dark chocolate
dark chocolate Naturally, chocolate contains cocoa. There is not yet really hard evidence that cocoa speeds up metabolism in humans.
I do recommend that you eat chocolate that is as pure as possible. It tastes a bit bitter, that's right, but it is better than chocolate that is full of sugar. You can always mix dark chocolate with something else.
Way # 11: do strength training (women too!)
strength training woman By doing strength training you can boost your metabolism by 9 to 11% (source). The afterburn effect is the greatest in this form of sport.
This effect means that you burn extra calories after a workout. The longer and especially the more intensely you have exercised, the greater this effect.
In short, don't just look at the calories you burn during exercise, but also afterwards.
Increasing your muscle mass also benefits your figure. This way you get a sexier figure instead of getting lean if you only do cardio.
In addition, an advantage of more muscle mass is that you burn more calories during the day at rest (source).
Way # 12: Do short, high-intensity training
hiit workout In addition to strength training, a short high-intensity workout is a very effective way of exercising. Not only do you lose more than 7 times more fat with this than with running, but you also gain muscle mass, unlike cardio (source).
In addition, it is already sufficient to do this 3 times a week for 20 minutes. In short, you can lose weight while running better in the trash.
A study (source) with an intensive spinning training of 45 minutes showed that participants burned an average of 519 calories, with an extra 190 calories added after 14 hours.
In short, the afterburn effect increases the number of calories burned by almost 37%. A big boost in your metabolism!
Way # 13: Get enough sleep and relax
sleeping woman When people sleep for 4 hours for 5 days, their metabolism drops by 2.6%
Doesn't sound too bad, but there are more studies that find problems with sleep deprivation. Here are some results:
Sleep deprivation is associated with a 55% higher risk of obesity in adults and 89% in children.
A lack of sleep leads to fluctuations in the hormones leptin and ghrelin, which makes appetite poorly regulated.
When pilots miss 15 hours of sleep in a week, their cortisol level rises by 50-80%.
Stress can have adverse effects. Long-term stress makes it anti! stress hormone cortisol. This hormone mainly leads to fat storage around the abdomen (source) and ensures more appetite (source). That is doubly annoying!
When your cortisol level increases, you get a higher blood sugar level (source) and a slower metabolism.
Way # 14: take a cold shower
Cold shower There is no hard evidence yet, but taking a cold shower probably leads to a faster metabolism.
The explanation is quite logical. The body has to be able to warm itself up and needs energy for that.
In the way about "drinking cold water" we already saw that 40% of the energy that the body uses to process the water has to do with increasing the temperature of the water.
According to the AMC, 30 seconds is enough for a good result, with absenteeism already dropping by 29%.
By stimulating brown fat you would burn more calories and thus accelerate your metabolism.
Or just take an ice cold bath like me:
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