It's all about metabolism. The rate of metabolism affects weight.

But the appearance of excess weight also depends on consumed food and water, as well as on the regularity of playing sports.

We have compiled a list of 10 simple ways that will help accelerate metabolism. All these golden rules were tested by time and confirmed by scientific research.

How to speed up the metabolism

Pure water

Every person knows that you need to drink plenty of water. Favorite tea and coffee drinks do not help maintain the water balance. Sweet soda, containing sugar, only increases the loss of fluid. Drink more pure water. You do not need to drink a lot at a time. Better for 100 ml, but more often. Drinking water can be either 20 minutes before eating, or 40 minutes after.

Frequent food

If you go hungry and take long breaks between meals, the body will turn on a protective reaction and begin to accumulate subcutaneous fat, which will slow the metabolism. With frequent meals, the blood sugar level will be within normal limits, so calories will be burned more efficiently. Eat more often, but in small portions.

Breakfast

Breakfast is very important for proper metabolism. In this case, the products must contain many vitamins, minerals and proteins. For example, low-fat cottage cheese with cinnamon, omelet with cheese and vegetables, salad of cucumbers and pepper with herbs and sour cream.

Protein

The body digests proteins more slowly than carbohydrates and fats. Those who eat foods high in protein, feel full for a long time. Protein helps to save muscle mass. Add to your diet white chicken meat, fish, lean meat, low-fat cottage cheese, nuts and buckwheat.

Fruit

Fruit is a real storehouse of vitamins and trace elements. To speed up metabolism, there are better citrus fruits, as they are rich in citric acid, which plays an important role in the cycle of tricarboxylic acids (the stage of oxygen breathing of body cells). You can not eat citrus on an empty stomach if you have digestive problems.

Muscle mass

People with optimal muscle mass have a good metabolic rate. Muscles even in a calm mode contribute to reducing calories. And after training, they burn even more of them, speeding up the metabolism.

Omega-3 fatty acids

Omega-3 is found in large quantities in sea fish, walnuts, vegetable oils. These acids regulate the level of leptin in the body, which affects the rate of burning calories. Scientists have proven that the use of omega-3 fatty acids before exercise increases the efficiency of burning calories.

Correct physical activity

All intensive workings improve metabolism. During sports, alternate a fast pace with the usual. Do training 2-4 times a week in the gymnasium, swimming pool or jogging.

Forget about strict diets

Diets, which are based on a decrease in calories consumed per day, lead to loss of muscle mass. This slows down the exchange processes. After the end of such a diet, kilograms quickly return.

If you decided to go on a diet, then determine the metabolic rate at rest using the Muffin-Geor formula:

BSM = (9.99 * M) + (6.25 * P) - (4.92 * B) + (166 * P) - 151.

BSM - basal metabolic rate;

M = weight (kg);

P = height (cm);

B = age;

P = gender ratio: 1 - for men, 0 for women.

Then multiply your BSM by 1.15 and find out how many calories you need to consume. For example, if your BSM is 1 800, then the amount of calories needed for you is 2 070.

Strong and full sleep

People who sit on diets and sleep for 6 hours a day, lose 60% less weight than those who sleep for 8 hours. When you do not sleep, your body produces less leptin (satiety hormone) and more ghrelin (the hormone of hunger). As a result, people consume more food throughout the day.

Observe all 10 rules will be difficult for many. First, select only a few items, and then add a few others. The result will surpass all expectations!

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