It does not seem entirely fair, one person can eat everything without gaining a gram. Another person feels literally coming to eat a cake. That all has to do with your metabolism, so 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, hormone balance and hereditary predisposition. Men simply burn faster and more calories than women and the older you get, the slower your metabolism works.
How to increase the 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 the many antioxidants, vitamins and minerals, the amount of iron in green vegetables increases your metabolism
– Drink more water
Your metabolism already slows down with a slight moisture deficit. So make sure you drink enough water. A scientific study showed 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 fiber
Your body needs twice as much energy to digest protein than it does to digest fats or carbohydrates. Fiber digestion also takes more effort for your body and increases your metabolism
– Avoid crash diets
A crash diet or low carbohydrate diet is disastrous for your metabolism. With a crash diet you consume less than 1000 calories a day and your body switches to energy saving mode faster. There is also a good chance that your muscle mass will go down and your thyroid gland will slow down. By the time you resume a "normal" diet (eat more kcal), your metabolism is greatly delayed. The well-known yo-yo effect, the kilos fly back to it ..
– Take less alcohol
Alcohol Suppresses your body's ability to burn fat.
– Cold shower or go out when it's cold
Temperature higher or lower than your own body temperature increases your metabolism, think of a cold shower or sauna.
Metabolism enhancing products:
- 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