Metabolism accelerate
It doesn't seem entirely fair: one person can eat anything without gaining a single gram, while another feels like they gain weight just by looking at a piece of cake. This all comes down to your metabolism, which is how fast your body breaks down food and converts it into energy. The speed of your metabolism depends on factors such as gender, age, height, hormone balance, and genetics. Men simply burn more calories than women, and the older you get, the slower your metabolism works.
How to boost your metabolism:
– Do strength training for more muscle mass
The best way to speed up your metabolism is to grow more muscle mass (also for women;)) Your muscles need constant energy. Mainly in your recovery time after your strength session you burn much more kcal and boost your anabolic hormones such as testosterone and growth hormone that provide extra muscle mass.
– Eat more green vegetables
In addition to many antioxidants, vitamins, and minerals, the amount of iron in green vegetables helps boost your metabolism
– Drink more water
Your metabolism slows down even with mild dehydration. So make sure you drink enough water. Scientific research has shown that people who drink 8 glasses of water a day burn more calories than those who drink 4 glasses a day. Drinking ice-cold water also helps slightly speed up your metabolism, though this is not recommended if you have a sensitive stomach
– Eat more protein and fiber
Your body needs twice as much energy to digest protein as it does for fats or carbohydrates. Digesting fiber also requires more effort from your body and boosts your metabolism
– Avoid crash diets
A crash diet or low-carb diet is disastrous for your metabolism. On a crash diet, you consume fewer than 1000 calories a day, causing your body to switch to starvation mode more quickly. There is also a high chance your muscle mass will decrease and your thyroid will slow down. By the time you resume a "normal" diet (eating more calories), your slowed metabolism remains. The familiar yo-yo effect kicks in, and the pounds pile right back on..
– Drink less alcohol
Alcohol suppresses your body's ability to burn fat.
– Take a cold shower or go outside when it's cold
Temperatures higher or lower than your own body temperature increase your metabolism—think of a cold shower or sauna.
Metabolism-boosting foods:
- Lean beef
- Blueberries/blue berries
- Broccoli
- Kale
- Tomatoes
- Oatmeal
- Eggs
- Salmon
- sardines
- pumpkin
- garlic and onions
- Whey protein powder (for sale among Bodyenfit, XXL Nutrition and PurePerform, (see home)
- nuts
- Red/green peppers increase your metabolism by about 20% for 30 minutes after eating
- Caffeine (coffee/green tea)-> not take too often because increases cortisol/stress levels in the body
- Curry, sambal, and other spicy sauces such as mustard stimulate the metabolism
- coconut oil