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Is it possible to speed up metabolism to lose weight? You may have asked yourself this question at some point. Well, yes, there are different ways to achieve it, to deal with being overweight and the problems that come with it.
In other words, it is always possible to work on all those physical and chemical processes in the body where energy is used or transformed so that they act in favor and not against, and thus be able to stay in shape and healthy.
The following tips will help you if you want to lose weight in a healthy, natural way, in less time, with less effort. Let your body do the work. Keep reading and find out how to achieve it!
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Is It Possible to Speed Up Metabolism to Lose Weight?
The first thing we must know about metabolism is that the thyroid is crucial in this process. If this gland is functioning well, there are no problems, but the opposite could happen.
So, if we want to improve metabolism to lose weight, the first step is to see an endocrinologist to perform an evaluation in this regard. This is done, for example, by measuring the concentration of the FSH hormone. Depending on the results, measures will be taken as appropriate.
The second important piece of information we have to give you is that, along with the liver, muscles play an important role in the metabolism of sugars and fats.
So, we can answer the question of whether it is possible to speed up metabolism to lose weight speed up metabolism to lose weight by saying that: yes, it is possible. As long as the organs involved in the process are functioning well and you give movement to your muscles, among other actions you can take.
15 Keys to Speeding Up Metabolism
Speeding up metabolism to lose weight means that the body will work faster, burn more calories, and you will stay at your ideal weight. In this regard, there are factors that you can perfectly control: diet and physical activity. Let's see how to work on this.
1. Have a Nutritious Breakfast Every Day
Eating something nutritious for breakfast will make your metabolism start working immediately and correctly. Shortly after waking up, you can have something like a spinach and feta cheese omelet with a slice of whole wheat toast and a grapefruit juice. This is because breakfast gives energy to the body; the best thing of all is that, if you eat lean, it can work from low-fat sources. So, it starts to activate with the food we give it; therefore, you can lose weight in the simplest way: just by eating.
2. Have a Light Dinner
On the other hand, it is advisable to have a light dinner, since during the night we spend several hours not only without moving but fasting. For this reason, the body will store as much fat as possible. But if we don't give it fat, it won't have as much to store.
3. Add Green Tea to Your Diet to Lose Weight
Green tea is known for its antioxidant properties, but it has also been recently discovered to help speed up metabolism, to lose weight quickly. Those who incorporate the habit of drinking green tea have the possibility of losing weight in less time than others because this infusion facilitates fat oxidation and thermogenesis. This is evidenced by a study published in Nutrición Hospitalaria. However, of course, this depends on other factors that it is advisable to review with a professional. The maximum amount is 5 cups of green tea per day, which significantly increases the body's energy level, with just 90 calories! Note: the consumption of this drink is contraindicated in some cases, such as in patients with hypotension, therefore, always consult your doctor before integrating it into your diet.
4. Consume Foods High in Omega-3 Content
Eating fish with high omega-3 fatty acid content (such as salmon or tuna) also speeds up metabolism for weight loss. It also helps regulate blood sugar levels and reduce other problems such as inflammation. Likewise, such fatty acids also help reduce resistance to leptin, a hormone that facilitates weight loss. In case you don't like to eat fish, have allergies, or prefer other alternatives, you can consult your doctor if it would be convenient for you to add a daily supplement of omega-3, containing between 1000 and 2000 milligrams, or some nuts to obtain the same benefits.
5. Avoid Trans Fats
If you want to speed up your metabolism to lose weight, it's better to opt for sources of healthy fats. Remember that trans fats have been shown to be capable of promoting obesity. We have all heard how bad these types of unsaturated fatty acids are, but they also reduce the body's natural ability to burn fat. This is because they alter cells and lengthen metabolism. As if this weren't enough, they can generate insulin resistance and inflammation. So, eliminate trans fats from your diet, speed up your metabolism, and lose weight.
6. Increase Protein Intake
The body takes longer to digest foods with a high protein content than those rich in fat or carbohydrates. This means that when you eat proteins, you feel satisfied for longer, while the body continues to work and burn fat to achieve it. This translates into a considerable speeding up of your metabolism and a reduction in hunger. In addition, it has been shown that eating protein allows you to gain muscle instead of fat.
7. Don't Eliminate All Calories
We have the idea that those who eliminate more calories from their diet achieve weight loss more easily. Although this may be true at the beginning, when the body realizes that we give it fewer calories, it starts to accumulate fat to increase its energy reserves. So, in the long run, it is counterproductive.
8. More Meals, Less Quantity
Although it may seem contradictory, eating more speeds up your metabolism to lose weight. That said, as long as you choose healthy foods that provide nutrients. In this regard, it is recommended to have several meals (5 or 6) throughout the day, instead of the three main ones. That is, you will eat the same amount, only you will divide it into a greater number of times. Although there is no conclusive research on whether this system allows you to lose weight, it can help you in another way: you won't have time to snack between meals. It is also important not to go long periods without eating.
Intermittent fasting has shown benefits, but it is not advisable to extend it for more than 24 hours.
9. Cold Water
Although it may seem curious, drinking water can speed up metabolism, even at rest. And if it's cold, the body has to spend a little more energy to raise its temperature and equalize it with that of the body. On the other hand, water helps increase the feeling of satiety. It is recommended to drink a glass at least half an hour before eating. So, when you sit down to eat, you won't be as hungry, which will help you lose weight.
10. Spicy Foods
Spicy foods, like chili peppers, peppers, chilies, and cayenne pepper, contain capsaicin. It is considered that this substance can also speed up metabolism, helping to burn some extra calories per meal. However, it is advisable not to overdo it. Likewise, people with symptoms of gastritis, irritable bowel syndrome, and other gastrointestinal problems should preferably refrain from these foods.
11. Different Exercise Intensities
When it comes to speeding up your metabolism to lose weight, you should consider some details about your routine: the next time you exercise (walking, swimming, running, etc.) you should add some 30-second intervals where you increase the intensity and then return to normal intensity. These slight changes will make the body consume more energy, considerably strengthening the cells' ability to regenerate and helping them to have better oxygenation. This will also allow you to exercise for less time, but achieve your desired goals much faster. You can add these intervals to any sport you do.
12. Take a Break After Exercising
Exercise is a gift we can give to the body and health, but it can also cause very severe fatigue when it is too intense and we overdo it. And although exercise helps you, a key element is proper rest, which allows the body to return to its state of total calm, to continue exercising. The worst thing that could happen to you is to get injured and have to stop, which wouldn't help achieve the goal of speeding up metabolism. Something important to keep in mind is that the amount of calories burned with exercise must be greater than the amount you consume; this is key to losing weight more effectively.
13. Sleep Well
Although there is no exact standard, you should try to sleep between 7 and 9 hours. And they should be hours of quality rest, so you don't suffer from stress problems. It is claimed that lack of sleep has a negative effect on metabolism, significantly increasing the risks of obesity, according to studies. Also, poor sleep has been linked to increased glucose levels, insulin resistance development, and a higher risk of developing type 2 diabetes.
14. But Avoid Sedentary Behavior
In the current era, we have many sources of distraction and jobs that involve spending too much time sitting, typing on the computer, watching TV, or using a cell phone. If you want to speed up metabolism, you should seek recreational activities that involve spending energy. Instead of meeting friends for a few beers, go for a hike in the mountains or a bike ride. You will have a good time, and your body will thank you. Likewise, if your job is very static, try to get up from your chair every now and then and walk. Or put on a song and dance a little. This will help you unwind and move your body.
The Small Changes
Genetics mark some characteristics of the body, but by making some small changes, you can take control of what you want to modify and speed up your metabolism to lose weight.
By following these tricks, you give the body the opportunity to stay healthy naturally and self-regulated. This is much healthier than trying complicated diets, which generate few results, or following a poor diet, which will only make you sick later.
Keep in mind that if you have any doubts about how to speed up your metabolism to lose weight how to speed up your metabolism to lose weight, you can always consult your primary care physician or nutritionist.
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Weight Loss Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.