Metabolism is a process that is inherited by a person. If nature has endowed you with a slow metabolism that does not even allow you to "nibble" starchy and fatty foods, remember the tips with these you can speed it up.
Water is a strong natural oxidizer. A human body consists of 70% water, and it is naturally necessary for normal life. One of the actively debated issues today is the amount of water for a proper balance. Doctors recommend calculating it according to the following formula: 35 ml of clean drinking water per 1 kg of body weight.
However, you should make an individual adjustment for intense sweating during training. You should drink water: after waking up, 10-20 minutes before the main meals, after emptying the bladder, just during the day, during training and at its end.
It will also help to speed up metabolism and water procedures — contrast shower, alternating hot baths with cool showers. If possible, be sure to include swimming in the pool and outside in the "menu" of your cardio workouts.
Do you want to lose weight and get rid of cellulite on your thighs and buttocks? Go on a protein diet, reduce salt intake, drink a lot of weakly mineralized alkaline water.
For those who need to speed up metabolism, it is recommended to adhere to a diet of protein-carbohydrate alternation. Its 7-day scheme is as follows:
a day without carbs;
maximum protein, minimum carbohydrates;
exclude any carbohydrates;
a high-carb day with a minimum amount of fat + vitamin D + an alcoholic drink (in the evening, after training);
a low-carb day.
- Magic food
It has been proven that breakfast does not speed up metabolism. The main thing is how much and what you eat in the morning. We recommend the following:
on protein days — whole-wheat bread, eggs, beef, whole grain cereals (buckwheat, oatmeal, barley);
on carbohydrate days — fruits and berries, "sweet" vegetables – beets, pumpkin, carrots, tomatoes;
on low—carb days - dairy and fermented milk products.
By the way, skipping a morning meal (with 5-6 fractional meals a day) can be effective for reducing the daily amount of calories, but this will negatively affect evening working capacity, even if you have a good proper lunch.
It is also proven that fractional nutrition does not contribute to an increase in the rate of metabolic processes. If you are not haunted by hunger attacks while awake, then you can safely eat only 2 times a day. At the same time, there is no need to be afraid of weight gain, you can count on a decrease in the level of fats in the liver and an increase in the sensitivity of tissues to insulin hormone. Have breakfast from 6:00 to 10:00, and have lunch from 12:00 to 16:00.
To speed up metabolism, adhering to the nutrition system proposed above, and on "permitted" days, do not forget to enrich the diet as much as possible:
citrus fruits, especially grapefruits (preferably red);
fresh or frozen cherries;
hot sauces with horseradish, mustard, garlic, red pepper, ginger;
cinnamon, turmeric, spicy herbs;
apple, rice and balsamic vinegar;
salted olives, capers;
pomegranates, purple berries, pineapples;
flaxseed and salmon fish (sources of Omega-3);
white, yellow or green tea, natural coffee, energy drink with guarana, sour fresh fruits or smoothies.
5 ways to speed up your metabolism
- Physical activity
In order not to gain weight, lovers of sweets with a slow metabolic rate need to burn calories through physical exercise. There is no other way. Here is a plan on how to properly distribute the type of workout load, depending on the day of the protein-carbohydrate alternation scheme proposed above:
- a day off;
- workout your with biceps, back muscles and abs;
- in the morning — cardio training, in the evening — emphasis on the pectoral muscles and triceps;
- a day off;
- running training with maximum distance;
- pay attention to the buttocks, quadriceps, biceps of the thigh and calf muscles;
- in the morning — cardio, in the evening — work with deltoid, trapezius and shoulder muscles.
5 ways to speed up your metabolism
- Sports nutrition, medicinal and herbal pills
The following tools will help speed up the metabolism:
pink rhodiola, chinese lemongrass, eleutherococcus, ginseng, leucea safflower, echinacea purpurea;
vitamins - Mono-Oxy, VITA group (Zeolite, MIN, Minerals, O2);
levocarnitine, tavamine, succinic acid, caffeine sodium benzoate;
Dietary supplements including glutamine, glycine, arginine, tyrosine, methionine, BCAA;
isotonic drinks, young coconut juice, any compote with a glucose content of 4.4-4.6%.
Before you start drinking any pills make sure to read the instructions carefully, especially the paragraphs about dosage and contraindications.
Eat sweets, indulge yourself with cakes on permitted days, adhere to a special nutrition system, drink water and healthy drinks, do fitness, be healthy, beautiful and do not gain extra weight!