Fibers in the food help to stabilize the blood sugar levels, which helps your metabolism to work continuously. In addition, the antioxidants in fruits and vegetables help your body to get rid of free radicals.
You are not happy with your metabolism? We will show you some strategies that you can apply during lunch, gym, breaks and time for sleep. Here are eight ways to boost your metabolism right now.
“Proteins are responsible for building muscles,” says Roberta Anding, RD, a spokeswoman for the Academy of Nutrition and Dietetics (formerly American Dietetic Association). “The more muscle mass you have, the more calories you burn”.
Stimulate the burning
Your muscles can continuously use only 30 grams of proteins, this was published in the Journal of the American Dietetic Association. Everything more than that is stored as fat. The goal is to consume at least 46 grams of proteins a day.
Breakfast: 2 dl of low fat yogurt with 1/2 cup of berries (strawberries, wild berries, blueberries).
Lunch: Salad of baby spinach with 15 dg of chicken and 1/3 cup of dark beans, all served with unleavened bread and 2 tablespoons of hummus (30 g) made from crushed chickpeas.
Dinner: Vegetables steamed in a wok with 1/3 cup of tofu, peas, fresh red peppers, sprouts of beans and 3/4 cup of brown rice, all sprinkled with 2 tablespoons of chopped almonds(23 g).
Reduce the stress
It is impossible to live in a carefree balloon, but constant anxiety can cause the adrenal glands to start pumping out too much cortisol. High levels of stress hormones will change the way the fats are stored in your body, mainly in the area of the abdomen, where it affects the vital organs (self-confidence in bikini).
Stimulate the burning by doing exercises
Yoga can reduce the stress by signaling the brain to lower cortisol levels. There is evidence that meditation and tai chi can have the same effect. In order to find your version of Zen exercises, sign up for group buying in order to get special deals and discounts on exercise classes. Choose your favorite exercises and turn them into your regular habit.
Become a cardio master
Just 45 minutes of high intensity training can help to increase your RMR by 37%, even up to 14 hours after the exercises.
“The intense exercises raise the internal temperature, create inflammation and use the stored energy,” says David C. Nieman, Ph.D., a professor at Appalachian State University. “After that, the body needs energy to return back into the normal state of resting.” Intervals are great for burning calories during the exercises, but in order to keep your metabolism at a high level for several hours after you leave the gym, you have to practice once or twice a week for 45 minutes. Relax after the hard workout and enjoy lying on the couch, because you burn almost 200 calories more by doing nothing.
Shape elongated muscles
“As you get older, you start to lose muscle mass,” says Geralyn Coopersmith, director of the Equinox Fitness Training Institute. “Lifting weights helps to maintain and build what you have, therefore your metabolism level stays high.”
Two or three times a week, do your calorie – cardio workout with 15 to 30 minutes of strength training. “Do 12 to 20 repetitions of movements that involve as many muscles as possible, exercises such as squats, sit-ups or push-ups,” says Coopersmith. “You will activate more muscles and burn calories with this strategy.”
How do you sleep?
Even two sleepless nights can ruin your metabolism by increasing the levels of the hormone ghrelin, which stimulates the hunger, and by lowering the levels of the hormone leptin, which tells you to stop eating. The study also notes that long sleep causes insulin resistance, interferes with how your metabolism processes fats and leads to gaining weight.
Seven to eight hours of sleep at night is considered to be ideal. The company “Jawbone” has developed a bracelet called “Up” ($ 99) that tracks the movement, thereby calculates the burning of calories and the sleep quality.
Eat a lot of plants
Fibers in the food help to stabilize the blood sugar levels, helping your metabolism to work continuously. In addition, the antioxidants in fruits and vegetables help your body to get rid of free radicals, says Kantha Shelke, PhD., a spokeswoman for the Institute of Food Technologists. Free radicals can damage even the healthy cells – cells that your body needs to keep your metabolism fast.
Aim for 25 to 30 grams of fibers a day. In order to take enough calories, fill your plate with the following ingredients, which except the high levels of fiber, contain high levels of antioxidants as well: walnuts, sunflower seeds, dark chocolate, blackberries, cranberries, cooked artichokes, dried apricots, kale and red cabbage.