HOW YOU BOOST YOUR METABOLISM TO LOSE WEIGHT EFFICIENTLY

 

HOW YOU BOOST YOUR METABOLISM TO LOSE WEIGHT EFFICIENTLY

Here are the best tips from our MD, Thordis Berger, to lose weight efficiently by boosting your metabolism efficiently.

Metabolism is the period used to describe all life-sustaining biochemical processes within the cells of living organisms. This biochemical process requires energy. The smallest amount of vigor that your body needs to carry out these biochemical processes and maintain its primary function is called the basal metabolic rate, or basal metabolic rate.

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Basal metabolic rate

Your basal metabolic rate represents between 40% and 70% of the amount of energy your body needs during the day—factors such as age, body weight, muscle mass, or lifestyle influence the basal metabolic rate. Therefore, a "slow metabolism" is correctly referred to as a low basal metabolic rate.

 

High-Intensity Interval Training (HIIT)

In high-intensity interval training (HIIT), intensive training units alternate with less intensive recovery units. It is effortless to implement: the next time you jog, swim, or walk, insert intensive intervals by increasing the speed for 30 seconds.

 

As a result, you consume more oxygen, and the so-called "power plants" of the cells, the mitochondria, have to work harder to burn energy. Interval training makes the mitochondria work more efficiently throughout the day and increases their number. The advantage? You will achieve the same training results in less time.

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Muscles

The more muscle mass you have, the more calories you burn - even at rest. Muscle cells use more vigor than fat cells, which is why people who have a lot of muscle mass often have a faster metabolism.

 

With age, muscle mass usually decreases, and fat accumulates. That explains why the metabolism slows down with age. On average, men have a faster metabolism than women because they have more muscle, heavier bones, and less fat than women.

 

Genes impact muscle size and the ability to build muscle - both factors that affect metabolism. If you want to upsurge your breakdown, you should rely on cardio and, above all on muscle building. For example, the average woman in her 30s who exercises 30 to 40 minutes of strength training twice a week for four months increases her resting metabolism by 100 calories per day.

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Proper nutrition: proteins, omega-3 fatty acids, and whole foods

You don't want to lose muscle mass as you increase your overall physical activity. The best way to keep your body from losing muscle is to provide it with another source of protein - through your diet. The quantity of protein a person needs is individual. However, the following rule of thumb can be used to prevent muscle loss: 0.8 to 1.2 grams of protein per kg of body weight. Researchers have also found that after a protein-rich meal, calorie consumption increases by 35%. This is since the body takes longer to digest protein than other nutrients. Try to have protein with every meal and eat healthy snacks throughout the day.

 

 

Omega-3 fatty acids also influence the metabolism by regulating the blood sugar level and inhibiting inflammation. They also reduce leptin resistance, which is linked to how quickly fat is burned. Educations have also shown that an increased intake of omega-3 fatty acids leads to a significantly increased resting metabolism and increased energy consumption during exercise. Also, it reduces the level of blood fat and increases lean mass. Eat at least 25-35 grams of healthy fats. Examples of foods that cover healthy fats are fish, nuts, flax seeds, and olive oil.

 

 

Charmers are very popular these days and can pass as healthy food, but be careful with them. Your body uses much of its energy to break down food so that it can absorb the nutrients it contains. It means that the body uses much less energy when ingesting spinach, bananas, etc., in liquid form. By opting for lean meat, fish, or high-fiber vegetables and fruits instead, you will boost your metabolism after you eat and use more calories as you digest.