metabolism

7 Simple Tips to Boost Your Metabolism

Do you have the feeling that your metabolism is only running on the back burner? Then you should ban these metabolism stoppers from your everyday life very quickly.

When it comes to body weight and the desired figure, it’s not always just about how much you eat. It’s all about how your body uses what you eat. The metabolism, also called metabolism, is decisive for this. To put it simply, the components of the food consumed are metabolized, such as fats and carbohydrates, which the body uses to supply energy.

The metabolism is individually different in every human being. You could also say: unfair. Because while the so-called “good feeders” can eat whatever they want, the “bad feeders” gain weight very easily. But: You can do something yourself to boost your metabolism. We’ll tell you how.

metabolism

A very important point is of course: sport. For example, following this training plan created by experts:

Why is Metabolism Important When Losing Weight?

Of course, a faster metabolism is especially beneficial if you want to lose or at least maintain weight. But age, gender, and diet determine how effectively the metabolic processes in your body work.

One thing is clear: the more you metabolize, i.e. burn, the more likely it is that the pounds will tumble. And the less this process is hindered, the less strenuous the weight loss project. We have put together the most well-known “brakes” in the metabolism game for you here. It’s often about eating a little too much or too little, but the time you eat also plays a role. See for yourself.

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How Can I Boost My Metabolism?

How Can I Boost My Metabolism?

If you have a rather slow metabolism, you still don’t have to accept your fate. This can also be due to certain foods or habits that you unconsciously slow down your metabolism with.

In order to boost your metabolism, you should avoid unnecessary metabolic brakes in everyday life and rather act like this:

Healthy Protein-Rich Foods

1. Include More Protein In Your Diet

Protein-rich foods are THE metabolism boosters par excellence. Why? Your body has to use a lot of energy to break down the proteins into their components, the amino acids. When it comes to metabolizing carbohydrates and fats, the effort is far less. Protein also keeps you full for a long time because it stays in the stomach for a long time and thus prevents cravings.

It also regulates your blood sugar levels so that they don’t go on rollercoaster rides due to fluctuating insulin levels. Another plus, is that the hormone insulin can paralyze your fat burning. Studies show that a high-protein diet helps with weight loss.

Your metabolism is effectively stimulated by eating eggs, fish and meat, tofu, and legumes.

Eat Less Sugar (It Cripples Your Metabolism)

2. Eat Less Sugar (It Cripples Your Metabolism)

Everyone knows that sugar is unhealthy and does not help you lose weight. The reason: sugar bombs, such as soft drinks and sweets, slow down your metabolism. After eating a pack of gummy bears, your body is literally flooded with sugar and your blood sugar level rises rapidly.

The pancreas then releases insulin. The hormone ensures that the sugar gets from the blood into the cells where it is needed. It can happen that the pancreas “overshoots the target” a little and in the end, too little sugar remains in the blood. The result: hypoglycemia. Concentration and performance decrease and food cravings are the results.

Tip: For those who do not want to do without the sweet taste, you can use erythritol, instead of sugar. Erythritol contains no calories, no sugar, and therefore does not affect your blood sugar level. The natural product made from renewable raw materials is therefore perfect for diabetics, but also for anyone who is health-conscious and wants to avoid sugar.

Our low-carb nutrition plan is also a good help when doing without superfluous carbohydrates:

How Much Fat Should I Eat?

3. Don’t Eat too Irregularly to Control Metabolism

Anyone who relies on “dinner canceling” to lose weight will achieve the opposite: if you skip entire meals or eat very irregularly, your metabolism will slow down.

Your body depends on a regular supply of nutrients, such as carbohydrates and proteins, to keep vital metabolic processes running. If you refuse this “refill” and eat too few calories every day, it switches to economy mode.

Especially in the morning, it is important to supply the body with new energy, as your stores have been emptied overnight. A healthy breakfast is now needed, preferably a combination of high-quality proteins (e.g. from eggs, yogurt or quark) and complex carbohydrates, in the form of wholemeal bread or oatmeal.

Breakfast should be no later than 2 hours after getting up to boost your metabolism.

weight loss

4. Always Drink Enough Water

Unbelievable but true: Your body consists of around 70 percent water. Almost nothing runs in your body without liquid fuel, because water is required for numerous vital metabolic processes.

But if you don’t drink enough water, your metabolism will automatically slow down, because it will run on the back burner due to the lack of water. Just think about your digestion: water boosts it, without water you are constipated. A study also shows that drinking water with meals instead of high-calorie beverages helps you lose weight.

How Much Water Should You Drink Daily? 30 to 40 ml of water per kilogram of body weight. Example: You weigh 60 kilos? Then an average of 2.1 liters of water per day (1.8-2.4 l) is ideal for you. In summer and when you do a lot of sport, your need for fluids increases. How are you supposed to do it? The best thing to do tomorrow is to fill up an extra-large glass bottle with a capacity of 2 liters or a pretty glass jug with fresh water and put it right next to your desk.

Drink Less Alcohol

5. Drink Less Alcohol

If you want to lose a few pounds, it is best to avoid alcohol. There are several reasons for this: Alcohol is a real calorie bomb. Would you like an example? A glass (0.2 l) of red wine contains around 170 kcal, a glass (0.2 l) of sparkling wine at least 160 kcal. Even worse are cocktails and long drinks, such as Caipirinha or Cuba Libre.

In addition, alcohol downright paralyzes your metabolism. After a glass of wine, your body is primarily concerned with breaking down alcohol. Carbohydrate and fat metabolism meanwhile come to an almost complete standstill. The sugar in sparkling wine & co. also causes your insulin level to rise rapidly and fall even faster back into the basement. In other words: Your metabolism is slowed down by alcohol and fat burning is inhibited. But don’t worry: there are now many spirits in a non-alcoholic version.

Avoid Junk Food

6. Avoid Junk Food

Not only are burgers and fries high in calories, but your body also can’t really get any beneficial nutrients from the junk food. He looks in vain for essential vitamins, dietary fiber, and the like. What he finds are additives of all kinds, as well as many unhealthy, saturated fatty acids. Fat slows down your metabolism and makes digestion sluggish and slow.

Even worse are the so-called trans fats, which are produced, for example, when deep-frying. They increase blood fat levels, raise your cholesterol levels and even increase the risk of cancer.

Exercise More Regularly

7. Exercise More Regularly

As already mentioned at the beginning: Sport is essential for exploitation. Sitting for a long time and generally too little exercise in everyday life are the worst metabolic breaks of all. During such breaks, the body shuts down its activity mode and the metabolism slows down. As a result, the muscles burn fewer calories and you gain weight faster. The solution: movement!

Exercise is the best and most effective way to stimulate a slow metabolism. A mix of strength and endurance training is ideal. Not only can you burn fat, but you can also build muscle at the same time. Muscles have the advantage that they use energy even when they are at rest. More muscles increase your basal metabolic rate.

Without these 7 metabolic brakes, you can easily get your metabolism going. The secret: Lots of exercise, little sugar and alcohol, lots of protein, no fast food, and always enough water ensure a fast metabolism.

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