How to speed up metabolism by trying to follow a certain methodology for maintaining good physical shape. Increase your muscle mass. With age, metabolism slows down by about 2 percent a year. But you can beat nature and pump up your muscles to fight this process. Strength training is mandatory at least twice a week if you plan to make your body burn calories faster. Walk or ride a bike for at least 30 minutes a day.

How to speed up metabolism

Include spices in your menu, especially hot ones. Spicy speeds up metabolism. Reduce the use of sugar because it causes the body to accumulate reserves. Never miss breakfast. Believe it or not, this may be the most important meal of the day when it comes to metabolism (and weight loss). According to experts, breakfast eaters lose more weight than skipping the first meal of the day. Your metabolism slows down while you sleep and speeds up when you move and eat something.

Drink green tea instead of coffee to speed up your metabolism

Remember to drink plenty of water. Cold water is good for weight loss because the body expends a lot of energy to keep warm. We all know that people who choose water instead of sweet soft drinks are more successful in losing weight and keeping the results of the diet. Apparently this is due to the fact that sugary drinks are high in calories and replacing them with water would automatically reduce calorie intake.

Another beneficial effect of drinking water is the acceleration of metabolism. Intake of 0, 5 liters of water is considered to increase activity by 10-30% for about an hour. In order to have a faster metabolism, cold water is recommended, as this way the body will use even more energy to bring it to its own temperature. Avoid stressful situations because they cause weight gain in the abdomen. Under stress, the body releases large amounts of cortisol, which slows down metabolism.

Studies show that getting a lot of protein can boost your metabolism, causing you to burn an extra 150 to 200 calories a day. This does not mean that you have to live on a high protein diet. But you need to make sure that 10 to 35 percent of your total daily calories come from protein. So if you are on a 1800 calorie diet, 360 to 630 of those calories should come from protein sources such as fish, chicken, low-fat cheese, yogurt and legumes.

Try to get protein, such as nuts, a small can of tuna or a piece of low-fat cheese at every meal and snack. To maintain a fast metabolism, do not forget about snacks. Eating five to six mini-meals instead of three larger meals each day makes your metabolism work faster and longer. Try not to leave more than four hours between meals and make sure that each meal includes protein, to further boost metabolism.

If you eat snacks high in fiber in the morning, then you can bet small snacks with fruit milk. For lunch are suitable chicken with salad, roasted salmon, tuna salad and goji berry. Protein bars are an idea for an afternoon snack. Studies show that some fiber can increase fat burning by up to 30%. In this way, women who eat the most fiber in their diet enjoy a stronger metabolism and a lower risk of gaining weight. Good sources of fiber are fruit salad, cabbage salad, rice salad.

Speed up metabolism and nutrition

How to speed up metabolism with Rice salad
Rice salad

The body needs extra effort to break down whole grains than more refined and processed products such as flour commonly used to make bread and pasta. You can keep your metabolism fast by eating foods that your body needs to work harder to digest. That’s why eat wholemeal pasta, oatmeal, quinoa dishes.

Eat legumes to boost your metabolism. Beans are useful and tasty. And the dishes with beans are countless. Try bean stew, baked beans, bean soup. If you are tired of these options, you can always be more resourceful when preparing meatballs from beans and lentils. Make sure you get enough vitamin D. It is essential for a fast metabolism. As we said, you should not starve for long hours.

To keep yourself full and keep your metabolism fast, always carry small snacks in your bag. These include protein bars, banana chips, nut bars, raw vegan candies. If you want to boost your metabolism, limit alcohol. Thinking of having a cocktail or two before dinner? Think again. Several studies show that drinking before meals causes people to eat about 200 calories more. Drinking alcohol with dinner is also not such a good idea: Other studies have found that the body burns alcohol first, which means that calories in the rest of the diet are more likely to be stored as fat.