The good news is that there are ways and means to boost metabolism in a healthy way. How exactly does this work? We explain it to you.
Boosting metabolism: why should you activate your metabolism?
To understand why it makes sense to specifically boost your metabolism, it is first and foremost important to understand how it works in the first place. In metabolism, in addition to the individual types of metabolism (fat metabolism, carbohydrate metabolism, protein metabolism, mineral metabolism, etc.), a basic distinction is made between two different phases, in each of which a different type of conversion takes place.
The so-called anabolism happens overnight and is also called build-up metabolism. In this process, substances that have been absorbed through food are broken down and at the same time utilized to build up the body’s own substances, such as muscles.
In catabolism (also called breakdown metabolism), which occurs during the day, these endogenous substances are broken down, releasing energy. It also allows the body to build up reserves. In a healthy metabolism, both processes intertwine.
However, if you only have a slack metabolism, you often suffer from being overweight. So if you want to lose weight, you should get your metabolism going as well as possible. But that brings us to the bad news, because this is usually accompanied by a change in diet and lifestyle. But hey, as always in life, the same applies in this case: Nothing comes from nothing!
Lose weight by stimulating the metabolism: 6 simple tips
You want to lose weight? Then it is particularly helpful to get your metabolism in shape. It is largely responsible for making the pounds fall off. With these tips, you are guaranteed to get back in shape faster:
1. Less carbohydrates
Probably the most important rule of thumb: Hands off carbohydrates! Because not only the sugar in sweets, but also the sugar in any kind of carbohydrates slows down the metabolism. Instead, the blood sugar level races up, causing insulin to be released and preprogramming cravings.
2. Drink enough
An intact digestion is a prerequisite for your metabolism to function properly. For this, at least 1.5 liters of water a day are mandatory.
Tip: It is even better to drink cold water, because the body has to make a special effort to warm it up. Calories are also killed in the process.
3. Abstain from alcohol
Party people know the craving for junk food and co. that spreads after a long night with a lot of alcohol. But that is not enough. Since the body has to do now exclusively with the alcohol dismantling, the metabolism and also the muscle structure come in this phase completely to the standstill. With decrease is then unfortunately no more much.
4. Good sleep
The own sleep behavior is essential for the fact that you lose weight or the opposite is the case. Poor or even too little sleep results in an increase in the hormone ghrelin, which stimulates the appetite. In addition, the level of leptin (the hormone that makes us feel full) decreases during the day, causing us to use less energy. This causes the metabolism to shut down as well.
5. More exercise
When it comes to an active metabolism, exercise is the magic word. This will get your metabolism going right away. However, your focus should be primarily on strength training. After all, the more muscles you have, the better the fat burning – even when you’re lazing around. One more reason to visit the gym more often!
6. Avoid stress
The hormone cortisol is the enemy of a healthy metabolism and is mainly released during stress. Since the body is on alert, it stores reserves, which prevents weight loss. That’s why it’s important to stay relaxed!
8 foods that help you boost your metabolism
A proper diet, in conjunction to adequate activity, can aid in the stimulation of your metabolism. The foods listed below are especially effective and should be on your menu as often as possible:
1. Protein
Cravings are repressed by protein. They keep you full for a long time and improve fat metabolism and consequently fat burning by requiring the body to expend a significant amount of energy for protein digestion.
2. Green tea
Green tea should be consumed in large quantities. The drink is not only high in antioxidants and other minerals, but it also boosts the body’s heat development, which aids in fat burning. At the same time, the tea helps to prevent fat storage.
3. Spinach
Spinach is an excellent source of iron and vitamin C, so it’s worth including in your diet. Iron absorption is improved as a result of the latter, which is beneficial because iron shortage slows metabolism.
4. Ginger
The root is a true multi-talent that combats all physical ailments. As a result, ginger boosts the immune system, includes a variety of essential nutrients, reduces inflammation, and boosts circulation and metabolism.
5. Hot spices
Hot spices like cayenne pepper and chili promote fat burning by causing the body to produce more heat. Another reason to make spicy foods a priority in your diet.
6. Lemon
Sour is a great way to have fun while while losing weight. In terms of nutrition, lemon is also a game changer. It reduces calorie absorption, curbs cravings, and boosts your metabolism. In addition, a splash of freshly squeezed lemon in your water helps to improve your immune system.
7. Dark chocolate
Is chocolate a nutritious food? Yes, you read that correctly. Because of the catechins in cocoa, chocolate with a high cocoa content (70 percent or more) has a metabolism-boosting effect. Furthermore, the antioxidants in it help to keep blood sugar levels in check.
8. Almonds
In between meals, almonds are a great snack. Despite their high fat content, their consumption results in a higher metabolism, which helps to melt the pounds. Almonds also provide a rich source of iron and magnesium, as well as acting as an appetite.