How can I speed up my metabolism or how to get a fast metabolism? This is a good question but first; let us learn more about metabolism. Metabolism, or your metabolism, plays a big role in your weight. Your metabolism determines how fast the nutrients in your body turn into energy, so you can function physically. Certain physiological factors that you cannot influence such as age and gender also determine the speed of this process. However, there are things you can influence. These cases have to do with your lifestyle. A healthy and active lifestyle with plenty of exercise can increase the metabolic process.
What is metabolism?
Metabolism is the speed of your body calorie intake that comes from food turning into energy. You can influence your metabolism by making changes in your exercise and diet. However, there are physiological factors you cannot influence. These are factors such as age, sex, height, hormonal and genetic factors. These factors influence your metabolism.
Metabolism converts the food you eat, your calorie intake into energy. When you eat normally, your body uses up to 85% of the caloric intake to maintain your bodily processes. Such as the digesting process, keeping your body warm, your blood circulation and restore damages body parts.
Some 15% will be used to support physical activity or the movement that you do every day, such as walking, cycling, household chores and sometimes sports. By doing a lot of exercise for metabolism booster, you can increase this percentage up to 25%.
What if you do not increase your metabolism?
Your metabolism drops from age of 25 years old, 5% every 10 years. This is an irreversible process. It’s part of the natural process of aging. The speed of the metabolic process decreases cause a decrease in muscle mass and the widening of your fat mass
You can go to the gym two or three times a week, but you can also look for it in daily physical labor as a half hour household chores, brisk walking and cycling.
The slowdown of your metabolism causes your body can not convert the nutrients and calories into power. If you want to lose weight, speed up your metabolism with fast metabolism diet is an important part of the weight loss program. As a matter of fact, your metabolism is the whole system of your body to ensure that food and drink are converted into useful materials for your body. There are several methods that you can use for better metabolism.
The difference between your metabolism and digestion
Metabolism is the process that takes place in your cells where energy is made from food and drink. This is a process which is always going on, 24 hours per day. The entire process includes the processing of food and drink by your stomach, blood, intestines, kidneys, liver, muscles and cells.
Your digestion is more specifically the digestion of food after meals, mainly in your stomach. The process of digestion is much more limited than the entire process of metabolism, but you could argue that your digestive system is an important part of your metabolism.
How to speed up my metabolism and what determines the speed of your metabolism?
The speed of your metabolism depends on several factors such as behavior, diet (foods that speed up metabolism), gender, age, height, hormonal and genetic predisposition. That is why some people are more prone to get fat than others and also your metabolism slow down as you get older. Certain factors cannot be changed, such as your genes and your age. Your behavior and your diet (consume foods to speed up metabolism) fortunately can be change. Here we go even further below.
It is proved that your thyroid can affect the functioning of your metabolism. If your thyroid is sluggish so it will give negative effect for your metabolism. Often this is also accompanied by a lot of fatigue.
Why put your metabolism into high gear and what speeds up metabolism to weight loss?
By improving your metabolism, you do benefit from:
- Your brains and your body will communicate faster so you can get the feeling that you have eaten enough.
- The food is quickly broken down by your body so it is saved less as fat.
- Excess nutrients and exhausted substances can be removed quickly by your body. This also will be saved less as excess fat.
- No more bloating and improved bowel movement. It helps you feel better physically and mentally.
All these factors have a positive effect on weight loss. To lose weight is to improve your metabolism. It is actually an indispensable factor.
How to increase metabolism rate and what foods increase metabolism?
Below we have the list of best tips divided into two areas: nutrition and behavior. So it’s easier for you to choose the methods that suit you best. You can use all of the 18 tips but this is not always practical for everybody. Following five of these natural metabolism boosters when you get a slow metabolism will make you achieve a great improvement in your metabolism. Here, make sure you put them in action for longer time to get optimal results.
- Tips for a better metabolism: Food that boosts metabolism & Drink
A good regularity in Food & Drink
A body with a slow metabolism is a body that is afraid to go hungry. You must therefore give your body signals that there is enough food. This can be done by eating several times throughout the day. This will keep well underway metabolism. In addition, we found that people who eat smaller portions throughout the day eat less than the big meals.
Metabolic enhancing foods list:
- More protein food
Proteins have a positive effect on your metabolism. After all, your body needs twice more energy to digest proteins than for the digestion of fats or carbohydrates. In addition, proteins are the building blocks of your muscles. When you work on your muscles then you need these proteins to improve muscle growth. You can find protein in eggs, fish, chicken, lean pork or beef, tofu, nuts, beans and dairy products.
- Spicy foods to increase metabolism
Capsaicin can be found virtually in all hot chili peppers. This substance causes your body active in the processing of food. In addition, it has the nice side effect that it acts as an anti-inflammatory, you quickly feel full and it is good for your blood vessels. People who ingest a lot of spicy food have proven better metabolism than others and can help speed up weight loss.
- Fruit and vegetables with lots of minerals and vitamins
Fruit and vegetables are considered as healthy high metabolism foods. For the processing of food through your digestive tract, your stomach and your intestines need certain minerals and vitamins to accelerate this process. The two main features are the B vitamins and iron. The B vitamins support the enzymes that help food break down and iron ensures a good supply of oxygen to your muscles so that they can quickly burn the nutrients. The B vitamins can be found in bananas, poultry, oatmeal, seafood and leafy vegetables. Iron can be found in foods such as meat, fish, spinach, tofu and beans.
- High fiber food to increase metabolism
Fibers (one of the best metabolic foods) are actually a complex form of carbohydrates and the only form of carbohydrates you can eat without major restrictions if you want to lose weight with a low-carbohydrate diet. The body has to do extra effort to handle fibers which means that it stimulates the stomach and intestines to go the extra mile. The fiber-rich diet is thereby not stored as extra body fat, in contrast to normal carbohydrates. Fibers can be found in oatmeal, banana and legumes.
- Green tea
Green tea is considered to be healthy food that increases metabolism and one of the best metabolism booster foods; it contains antioxidants and substances that accelerate the fat burning process. The best effect you obtain by drinking three to four cups daily. It also contains caffeine that arouses you and also speeds up your metabolism.
- Drink coffee
Coffee has many advantages and considers as one of the metabolism foods: it can improve memory functions, wakes you up and provides important antioxidants. But it also speeds up your metabolism. Drink your coffee black is the best, because milk and sugar were partially reversed. We recommend consuming coffee before 6 o’clock in the evening. Do not drink more coffee late in the evening. This will bother your sleep, while a good night’s sleep is also very important for speeding up your metabolism.
Do not forget your breakfast (a simple natural metabolism booster)
Fibers are the best breakfast. A mistake many people make when dieting is that they skip the morning meal and / or begin to eat very late in the day. This is a misconception. It is usually better to take a good, healthy breakfast. An early breakfast causes your body’s engine to run and trigger your metabolism immediately after waking up. This allows your body has more time to carry away the waste.
Drink more water
Drink water is one of the easiest ways to increase metabolism and considered as one of the most popular metabolism enhancing foods in the world. If your body does not get enough moisture, it will slow your metabolism. Your stomach and intestines need water in order to process the substances. So make sure you drink enough water. If you drink ice cold water you will encourage more speeding up for your metabolism. Your body burns more calories because the stomach has to do its best to be warm again. Warning: this final tip does not apply to people with a sensitive stomach.
Avoid excess alcohol
A glass at times must of course be best. But alcohol has the annoying side effect because your body uses a lot of moisture to break it down again. Parts of the moisture you get from the alcoholic drinks but you will (especially the next day) need extra moisture. That’s why you often get a lot of thirst the next day wake up after a night socializing. The shortage of water can give difficult bowel movements. To improve your metabolism, we therefore recommend reducing alcohol and keeping it at a maximum of two drinks per occasion.
2. Tips for a better metabolism: Activity & Movement
Have a good night’s sleep
Metabolism during your sleep as your body produces a hormone that is important for speeding up your metabolism. A good night sleep means a quality sleep 7 to 8 hours. For good sleep, it is absolutely advisable to sleep with your cell phone turn off. This emits radiation that can break your sleep pattern. Further ensures your room is absolutely dark.
Turn your heating down a degree
By turning down the heat, your house cools. Your body will better be doing his best to remain at the same temperature. To do that it requires energy and that is a very efficient way to increase the speed of your metabolism.
You read it right, learn to laugh a day makes you burn more energy and it is also responsible for speeding up metabolism and weight loss. If you have a lot of laughs, all over your body goes into energy-burning mode. Laughter is really healthy, and not only physically but also mentally. If you have a lot of laughs then everything immediately a lot more fun.
Change of scenery
The climate and the environment in which you are, likely to have much impact on your metabolism. Many people also suffer from a slow metabolism during the holidays. Different food and a different environment may have a huge effect. It is also good to regularly get out and walk a lot. This works inspiring and good for your digestion.
If you’re doing work that you constantly sit at your desk, you will slow down your metabolism. When your body is sitting idle, even if you do not exercise, then at least try every two hours to make a small hike to speed up your metabolism. A short walk for a few minutes is sufficient. Also, after a large meal, it is important to move equally. Take the stairs instead of the elevator for example, or walking for a few minutes to stimulates your digestion.
Sport in the morning
Sport is one of the well known metabolic boosters, If you exercise to increase your muscle mass, please do it early in the morning. Your body will be promoted to a faster metabolism for the rest of the day. If you do not know well what sport suits you then you can try out various different sports.
Cardio high intensity
Many people do cardio such as biking and running to lose weight. Thus endurance over long distances is not optimal for your metabolism. Because your stomach and intestines can have a shortage of processing agents. It is better to do cardio with short intensity – like sprinting a few minutes and then walk.
Work on your muscle mass
Muscles need energy constantly, even in idle mode. If you have more muscle, your body will need more energy to grow more muscle and maintain. Thus, you will speed up metabolism. Try to build your muscle but do not immediately start too heavy on your muscle mass. Just start slowly with stimulating muscles.
More tips about how to speed up metabolism
How much energy you burn is different for everyone. One person seems to eat anything without gaining a gram, while another is already immediately feels a lot heavier after a lunch. The metabolic rate (metabolism) is the process of nutrients and removal of waste to produce energy. The speed of the metabolism is basically the amount of energy which the body burns in order to maintain itself. You hear sometimes that people blame their metabolism for possibly over- or underweight. And that is perhaps not entirely unjustified.
The metabolic process is influenced by several factors. As average men have more muscle mass and lower body fat will consume more energy. Age also plays a role: young cells regenerate more quickly and it requires more energy. In addition, tall people need more energy to heat a larger surface area. Hormone also has a significant influence on the metabolism.
How to increase your metabolism? Fortunately, there is good news. You simply can or increase the speed of your metabolism. Not with pills that promise miracles, but with simple lifestyle changes and foods that increase metabolism. Take advantage of the following 11 tips.
1) Develop muscles
It is well known that muscle burns more energy than fat, even when you’re at rest. Strength exercise is also the perfect way to boost your metabolism. Half a kilogram of muscle consumes 6 calories a day to sustain themselves while fat is just consumes 2 calories.
2) Move intensive training
Cardio workout is a great way to increase your metabolism. It will not create bigger muscles, but it makes you more energy in the hours after training. Two training sessions of 30 minutes are more effective, moreover, for an increased metabolic rate, get one hour training is great. Grab every opportunity to increase your heart rate, go by bike to work or take the stairs or.
3) Drink water
The body requires moisture for the supply and removal of waste products. In case of insufficient moisture can slow down the metabolism. In addition, water ensures optimal functioning of the organs. Drinking, especially water is extremely important. It is said that by drinking ice cold water will stimulates extra metabolism.
4) Eat more often
Three large meals a day can slow down your metabolism by between meals. It is better to spread throughout the day to eat several small portions. 5 to 7 small meals will keep your metabolism constantly. Do not forget to have breakfast. Not only you but also your metabolism needs to wake up.
Also in the evening after the main meal, it is good to still grab a healthy snack. If you have five or six hours before bedtime, please do not eat anymore, it will also slow down the metabolism in those hours.
5) Spice your food
Including foods that raise metabolism into your diet such as pepper, with pepper, you not only bring your meal more tasty, but you can speed up your metabolism a little. Green and red chili peppers boosting metabolism by 20 percent for half an hour after meals. No dramatic effect, but it will give a little help.
6) Eat protein
Proteins are the essential food that increase metabolism and they are more difficult to digest than fat or carbohydrates, so it takes more energy. But that does not mean that you have to limit yourself to proteins. A balanced diet is of great importance. It is important that you eat food contain enough nutrients and your metabolism need certain vitamins and minerals to function optimally. Healthy proteins can be found in tofu, eggs, fish, lean pork and beef, nuts, beans and dairy products.
7) Drink your coffee black
A coffee drinker will experience a little energy boost in the morning after his first cup of coffee, and this is correct. If you drink coffee moderately, you may have a mild stimulating effect on your metabolism.
8) Drink green tea
Green tea is also known as one of the foods that increase your metabolism. Both the caffeine and catechin in tea can give your metabolism a boost for several hours so it goes well with the metabolism boosting diet. Do not expect miracles of the green tea and products with green tea extract.
9) Avoid crash diets
Crash Diets with less than 1000 calories are disastrous for your metabolism. These diets often mean that you lose weight quickly, but it is bad for your health and muscles. Because you can lose a lot of muscle mass and also decreases your metabolism. A crash diet also make your body burns fewer calories than the body you did before the diet. In a normal diet the kilos will therefore rise again.
10) Get enough sleep
Too little sleep can disrupt metabolism significantly. It mainly affects the carbohydrate processing and glucose intolerance, hunger and a retarded metabolic rate as the result.
11) Adjust your environment
Heat production is an important energy-burner of the body. If you force the body to get warmer the body will have to work harder and therefore will accelerate the metabolism. Turn the heating a little lower is not such a bad idea.
For various reasons, people fight slow metabolism. Along with regular exercise, there are certain foods and vitamins that can increase our metabolism.
- Nuts improve metabolism, basically your body working harder while processing your food. They are full of protein, making you feel full longer
- Grapefruit -. The Super food, Grapefruit is another food that speed metabolism and forces your body to burn calories during digestion. This effectively increases your metabolism. Grapefruit also lowers insulin levels.
- Turkey, rich in protein, turkey builds strong muscles. This makes your body use more energy, increasing metabolism.
- Jalapenos, Jalapenos are one of the foods that speed up your metabolism. Hours after eating jalapenos, the effect can still be felt. Jalapenos increase your heart rate, speed up your metabolism and cause you to burn excess calories long after the last bite.
- Vitamin B – Vitamin B for proper cell function, a complex B vitamin is essential for boosting your metabolism. It is responsible for building muscle and promoting better growth and function of cells. Take B vitamins that are absorbed under the tongue, such as liquids that you put in your mouth for 30 seconds or tablets that dissolve quickly.
- Coenzyme Q10, necessary for basic cellular function, Co – enzyme Q10 is essential to an increased metabolism. It is responsible for the supply of energy to the muscles.
If you want to find out more about how to speed up your metabolism or how to raise your metabolism and how to speed up weight loss, just find it at: http://www.healthbeautyupdates.com/3weekdietplan.