It seems unfair, one person can eat anything without gaining a single gram. Another person literally feels like gaining weight when eating a cake. It all has to do with your metabolism, i.e. how quickly your body breaks down food and converts it into energy. The speed of your metabolism depends on factors such as gender, age, height, hormones and heredity. Men burn more calories than women, and the older you get, the slower your metabolism works.
How to increase metabolism:
- 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
Besides the many antioxidants, vitamins and minerals, the iron content of green vegetables increases your metabolism.
- Drink more water
Your metabolism slows down even with a slight lack of water. So make sure you drink enough water. A scientific study has shown that people who drink 8 glasses of water a day burn more calories than people who drink 4 glasses of water a day. Drinking ice-cold water also helps to speed up your metabolism slightly. This is not recommended if you have a sensitive stomach
- Eat more protein and fibre
Your body needs twice as much energy to digest protein as it does to digest fats or carbohydrates. Also, digesting fibre takes more effort for your body and increases your metabolism
- Avoid crash diets
A crash diet or low-carb diet is disastrous for your metabolism. With a crash diet you consume less than 1,000 calories a day and your body will switch to the starvation mode faster. There is also a good chance that your muscle mass goes down and your thyroid gland slows down. By the time you resume a "normal" eating pattern (eating more kcal), your metabolism will have slowed down considerably. The well-known yo-yo effect, the kilos fly back on.
- Drink less alcohol
Alcohol suppresses your body's ability to burn fat.
-Cold shower or going outside when it is cold
Temperature higher or lower than your own body temperature increases your metabolism, think of a cold shower or sauna.
- Lean beef
- Blueberries/blue berries
- garlic and onions
- Whey protein powder (for sale among Bodyenfit, XXL Nutrition and PurePerform, (see home)
- Red/green peppers Increase your metabolism by C.I. 20% for 30 min after eating
- Caffeine (coffee/green tea)-> not take too often because increases cortisol/stress levels in the body
- Curry, sambal and other tangy sauces such as mustard stimulate the metabolism
- coconut oil