You need to make your metabolism work better to improve your overall health and lose weight effectively. A slow metabolism makes it difficult to lose weight. Below we give you some ways to make your metabolism work better.
By following these tips, you can improve your metabolism along with the chemical processes in each cell. A more efficient metabolism can help you lose weight faster and burn more calories, even when you are not involved in any form of physical activity.
This is known as basal metabolism, which is the amount of energy your body uses to function during the day. Your body needs more calories to maintain muscle than it does to maintain fat. Thus, your metabolism will work better by having a large amount of muscle mass and reduced amount of fat. For this to happen, you need to exercise regularly and have a healthy diet.
Build muscle to improve your metabolism
Strength training is necessary to help build muscle, and it is just as important as aerobic exercise. Therefore, you should lift weights by using gym equipment or doing push-ups and sit-ups. You should do them along with aerobic exercises such as running, cycling or swimming.
Even when you are not moving around, your muscles burn calories because they require high energy levels. So by increasing your muscle mass, you can improve your basal metabolic rate, which in turn allows your body to burn more calories throughout the day.
2. The importance of HIIT
HIIT is a training based on high intensity intervals. HIIT training causes you to switch between high intensity intervals when doing an aerobic activity.
To give an example, you can run at intervals or cycle at maximum speed.
Exercising at high intensity levels is a great way to burn calories. Regular aerobic exercise is not enough to use up energy because your body gets used to the routine and burns fewer calories. Thus, high-intensity intervals in HIIT training force the body to use even more energy.
3. Eat often
Reducing the time between meals is good for speeding up your metabolism. If you go too long without eating, your blood sugar level drops, which in turn causes fatigue and a slower metabolism.
- Eating more often will thus help your digestive system to become more active for longer periods and more often, which will help improve your metabolism.
- A handful of nuts or a piece of fruit between meals is enough.
In the same way, eating often reduces appetite, allowing you to have more control over your portions. By doing so , you can reduce your calorie intake and keep your metabolism going fast.
4. Add some strength to your food
Strong foods, such as chili, cayenne or pepper, contain a substance called capsaicin. This component is why you sweat when you eat spicy foods. However, there is more:
- Capsaicin helps reduce body fat by helping the body kill immature fat cells.
- Eating strong foods more often can contribute to weight loss and better fat burning.
5. Prioritize proteins to improve metabolism
Our digestive system needs more time and energy to break down and absorb foods high in protein than it is with foods high in fat or sugar. In fact, your body needs to burn 20-30% of the calories it receives from proteins to absorb them.
On the other hand, carbohydrates require only 5-15% of the energy consumed for absorption. Likewise, your body stores foods that contain high amounts of carbohydrates such as fat, while proteins are used to build muscle mass. A diet rich in protein can help you build muscle, just as it was mentioned at the beginning of the list.