It is very important to make 5 meals and include physical activity in our routine. Usually one hour a day is enough. Surely you know more than one person who is lucky enough to eat everything you want and not gain a gram. How do they do that? Having a slow or faster metabolism is usually almost always a genetic condition. However, we can all implement certain strategies to regulate and improve it. Another very frequent characteristic is to enjoy during a part of our life a rapid metabolism but, when reaching a certain age, we begin to notice that we gain weight and that it is very difficult for us to lose those extra kilos. Do not despair or throw in the towel, at all. It is simply a matter of changing your habits and including these tips in your day-to-day life.
1. No to Hypocaloric Diets
It is the first error in which we tend to fall when we want to lose weight: to decide that we have to eat less and prepare dishes without any fat, without carbohydrates in order to comply with that restrictive diet. Now, do you know what consequences this has for your organism? Take note:
Minimum Caloric Requirement
It is important to keep in mind that the usual and healthy thing is to consume between 1,000 and 1,200 calories per day. If we ingest less, what is going to happen is that our metabolism will become slow and that we will experience a deceleration of the metabolic rate so, in addition to not losing weight, we will be risking our health. Not worth it!
A restrictive diet prevents us from obtaining the adequate glucose level that our brain, our muscles and our organism in general need to fulfill its basic functions. Great care!
We Lose Muscle Mass
Does it sound like losing weight and that our skin is flaccid? Few things are so unsightly and this is basically because, at the moment when this restrictive diet forces us to go hungry, the body must get food from somewhere. Do you know where you’re going in the first place? To the muscles and, to go further, and to extend this hypocaloric diet for weeks, you will end up obtaining food from the cells of the lungs and the heart.
2. Yes to your Breakfast to Accelerate the Metabolism
Eating breakfast is something basic and essential to start our metabolism. It is, without a doubt, the number 1 tip that you must put on your list to be able to lose weight in the healthiest way possible. You have to take into account that our body has to regulate its glucose and insulin levels and, if we give it already since we get a good amount of nutrients, it does not have to “save” energy in the form of fat in our thighs or in the abdomen.
- Find out more: 7 rules for a healthy breakfast
Take note of some basic aspects that you should know about your breakfasts to accelerate the metabolism.
- Since you get up until you have breakfast, you should never spend more than an hour. If we pass this time interval, the metabolism becomes slow and what we eat will tend to “store” and not to burn.
- Drink a glass of warm water with lemon on an empty stomach. That way you cleanse the body and get a good level of vitamins. Then, wait 15 or 20 minutes to have your breakfast.
- It is very important that you include protein in your breakfast. For what reason? Because it satisfies us, because it gives firmness to your muscles and that energy that the body needs to start the day.
- Take note of the foods you can add to your breakfast that will help speed up your metabolism:
- Green Tea
- White tea
- Infusion of ginger
- Black coffee
- Green coffee
- Natural Greek yogurt
- Green apples
3. Include in your Habits Exercises of Different Intensities
We are sure that in your lifestyle you already include the healthy exercise of going out for a walk every day for half an hour. However, for many people this is not enough to speed up their metabolism and burn off those accumulated fats. Solution?
“Exercise our body with more activities, simple exercises that will “start” our body and allow us to activate the metabolism”.
Take note of what we should do in a day:
- Walk 30 minutes.
- Run 10 minutes.
- Climbing stairs (it’s something simple that does not take time, it’s just a matter of choosing “stairs before the elevator” in our daily routine).
- 20 minutes of other cardiovascular exercises, such as dancing, doing aerobics …
All this does not take away more than an hour a day.
4. Eat “Little” Many Times a Day
If we have inherited the slow metabolism of our family, the worst mistake we can make when it comes to losing weight is, without a doubt, skipping meals. Choosing not to have dinner or not to eat breakfast, the only thing you are going to get is that your organism enters into “alarm” and decides to store fat in view of not receiving enough nutrients. However, if we offer small amounts of food, 5 or 6, throughout the day, you will find an adequate balance. Do not hesitate and include in your 5 or 6 daily servings of low-refined flours, in sweets, in prepared foods … Replace them with fresh vegetables, healthy protein, healthy fats such as blue fish, salmon , and important also that you consume every day between 6 and 8 glasses of water. It will help you eliminate toxins.
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