How to speed up metabolism and lose weight without counting calories

How many people can boast that they eat sweets without restrictions and do not count carbohydrates and do not gain weight? Most often, the opposite happens (especially for the beautiful half of humanity). We sit on various strict diets, starve sometimes, but the weight is reduced very slowly or even gets increased by a few pounds. Some lucky women do manage to lose weight, but to keep the same weight over time is extremely difficult.

Counting calories

Counting calories

What’s happening? What’s the matter? Often the cause of excess weight is a slow metabolism (metabolism). Therefore, to lose weight, we do not seal the mouth with tape, but we adjust the metabolic processes in the body, in other words we need to accelerate metabolism.

What is metabolism?

metabolism

metabolism

Metabolism is a variety of chemical processes (reactions) in the body associated with the processing of dietary nutrients and their transformation into simple small particles. These particles do penetrate into the cells and release energy at the same time for normal life. As well as getting rid of unnecessary waste cell elements and supply building materials. All processes occur in the cells and intercellular liquid.

Slow metabolism is a low rate of metabolism in the body, and therefore fewer calories burned (conversion of nutrients into energy) for a certain period of time. Therefore, in a situation with excess weight at a slow metabolism unspent calories are deposited in reserve, forming a cute wrinkles and double chin.

Factors affecting metabolism

  • Age.

Over the years, the metabolic rate is reduced. Therefore, the older you get, the harder it will be to lose weight. With age, the need to more closely relate more to our lifestyle, diet and habits.

  • Floor.

In men, the metabolism is much faster than in women. This is due to a large presence of the hormone testosterone, which contribute to the formation and maintenance of muscle mass.

  • Heredity.

Diseases and metabolic disorders can be congenital. It is caused by malfunctioning genes.

  • Thyroid disease.

The intensity of metabolism decreases in diseases involving low thyroid function.

  • Weight and height.

The greater the weight, the more energy you need to maintain it and, consequently, higher number of calories burned. Therefore: the larger the person, the faster his metabolism.

  • Activity.

It affects the rate of metabolism, and physical activity level. The more moving, the higher the rate of metabolism, as energy demand increases.

  • Stress.

Prolonged exposure to stress, nervous tension and depression also leads to a decrease in metabolic rate. This also can be attributed to the stress of the body during sleep deprivation and starvation.

In order to lose weight, you need to take into account all these factors, to know your metabolic rate in a state of rest and accordingly expect a number of necessary actions to achieve a positive result.

How to eat to speed up metabolism

how to eat to improve metabolism

Power to speed up metabolism

  1. Firstly, keep the interval between meals in 3-4 hours and try to eat small portions. You can take snacks in between, fruits and nuts will be the best, but not biscuits and cakes.
  2. Second, do not overeat! It is not necessary to consume the daily norm of calories at once. It should be evenly distributed on all meals and snacks throughout the day.
  3. Third, pay attention to the quality of the food. Eat more fresh fruit, herbs and vegetables that contain a lot of fiber, complex carbohydrates, vitamins and minerals. It is desirable to eliminate the very fatty, smoked, salted, and products with a lot of sugar. Limit flour. By reducing the consumption of carbohydrates to burn more calories, fats and proteins are processed into glucose, which is necessary to replenish the body with energy. Still it is necessary to exclude alcohol. It slows down the metabolism.
  4. Fourth, in any case do not opt for a very strict diets and intensive training. Since the body in such a case gets under stress and reacts to it by decreasing metabolism and the accumulation of strategic stocks. In this cell loses its nutritional standards, leading to the development of many diseases.

Drink plenty of cold water

Pay attention to how much you drink per day of pure water (not including tea, coffee, juices, etc.). The daily rate should be at least 2 liters. Water is involved in all chemical processes in the body, therefore, because of its lack of metabolism slows down.

What you need to drink cold water? To warm it up to body temperature, the body will need more energy, and therefore, will burn more calories.

Accelerate metabolism with physical activity

Physical exercise to accelerate metabolism
The less physically active you are, the slower your metabolism. Therefore, to accelerate it we need the exercises that increase a heart rate. Carrying them in continuous vigorous pace for at least 30 minutes. You can speed up the metabolism, improve blood circulation and burn some calories. We run in the mornings and / or evenings, we go on a bike, walk for at least 35-40 min., Go up the stairs, doing gymnastics.

In the long term strength training will accelerate the metabolism (ie, exercise with weights). Load with weights helps build muscles. To maintain the muscles body needs significantly more calories than to maintain the fat (for 1 kg of muscle by approximately 73 calories per day more than the same weight of fat). Therefore, the higher your percentage of the body fat relative to lean body mass, the more intense is metabolism.

Following activities also stimulate the metabolism: regular sex, massage, contrast showers, a hot bath (stay in it no more than 10-15 min.), Wet wiping, visit bath or sauna. As well as walks in the fresh air and sunlight.

Myths associated with metabolism

  1. Some people believe that there are products (eg, grapefruit, celery, pineapple) that burn fat.
    It is a myth. In fact, there is a high thermic effect of food. This is when the body spends a certain amount of energy for digestion and assimilation of a certain product.
    High thermal effect are foods that contain complex carbohydrates (raw vegetables), fiber, proteins, the processing of which a lot of energy is consumed. Low thermal effect from the products almost immediately digested, such as sugar, alcohol.
  2. Tea and coffee is excellent to stimulate the metabolism.
    No. The use of these drinks provides only short-term results, significantly speeding up the metabolism. Also do not forget about the negative effects of excess caffeine consumption. Therefore, if you are a coffee lover, it is necessary to confine 2-4 cups a day.
    On the other hand, an excellent alternative to the coffee is a green tea. Due to the combined effects of catechins and caffeine, green tea has an excellent effect to accelerate metabolism and burn fat.
  3. Instead of sugar is better to use substitutes.
    This is not recommended, as it does not help to the weight loss, but also may harm the metabolic processes in the body.

A few caveats

For pregnant women and nursing mothers are contraindicated intense physical exercise, a hot bath, douche, sauna. And the daily calorie intake is much higher. For accelerate and improve metabolism better talk to your doctor.

Do not use smoking for weight loss. It may reduce weight insignificantly, while does a serious harm to the body.

Do not go overboard with losing the extra pounds. It is impossible to lose weight dramatically. The loss of more than 0.5 kg per week is injurious to health. So before you change something in the diet or physical activity, consult with a specialist.

A quick recap in this short video:

Do not forget that the less weight, the slower is metabolism.