How to speed up the metabolism: tricks to increase the basal metabolic rate. From specific products to tips to speed up night metabolism and burn more fat.
Find out how to speed up the metabolism increasing your energy consumption by following our tips on lifestyle, nutrition and supplements!
To discover how to speed up the metabolism and the Holy Grail of every diet. Some people inherit a fast metabolism and others need to sweat to get it. Sometimes, you have to sweat in the true sense of the word!
The most metabolically active mass is the lean one, consequently who has more muscle tissue will burn more calories; a way to speed up metabolism is therefore to develop more muscle mass and decrease the fat mass. This process can take place through physical activity.
The greater your muscle mass, the faster your metabolism will be.
Speed up the metabolism it will surely help us to burn more calories even during the rest phases. Who has aslow metabolismrather than looking for shortcuts with specific products and nutritional supplements, it would be better to start a training program. To start you can"to work"three times a week with sessions of 60 - 90 minutes, progressively, if you intend to become a true sportsman, you can introduce training sessions more than three times a week.
The metabolism it appears to be more active in men than in women and begins to slow down after age 40. Although it is not possible to control factors such as age and gender, we can implement strategies to give our metabolism a little boost. The first is precisely that concerning muscle mass.
How to accelerate metabolism: muscles and training
Over the course of a day, a kilogram of muscle tissue, to sustain itself, needs about 15-25 kcal, against the 4-7 kcal that burns fat mass. Increasing our muscle mass means increasing ours basal metabolic rate.
15-25 kcal for every kilogram of muscle might seem negligible, but it is not at all given that there will be other calories burned due to the protein turnover required by the muscles, not to mention the calories burned for exercise.
If your purpose is to speed up your metabolism to lose weight quickly, overload training is preferable to aerobic activities.
Overload training must be performed with caution. For women, for example, it is advisable to perform 2 workouts per week for a total of one hour; in this way in the first two months the woman will have increased the lean mass by 1.5 kilograms with an increase in metabolism of about 25 kcal for each kilo of body muscles. This means that the woman will burn more calories even when she is not exercising!
Anyone looking for a way to increase their nightly metabolism simply has to build muscle!
Aerobic exercises do not contribute to muscle building but can rev up the metabolism for the duration of the workout and for a few hours following the same workout. If you don't go to the gym you can try to take shots while walking your usual path, or maybe making an effort to run the stairs could be a good habit.
How to increase metabolism with water
Typically, those with slow metabolisms are also poorly hydrated!
All the reactions of our organism take place in aqueous suspension; in other words, the body needs water to burn calories. If you are dehydrated your metabolism will drop inexorably, so you shouldn't be surprised if you drink little and have a slow metabolism.
A recent study based on calorimetric techniques, saw how adults drink at least 8 glasses of water per day, they manage to burn many more calories of those who drink only half of it. Drinking water is vital, even in the morning to give your basal metabolic rate a good morning. Furthermore, it is recommended to consume fruit and vegetables rich in water and minerals. Unsweetened drinks such as infusions, herbal teas and natural fruit juices (centrifuges and extracts) are also indicated.
Foods that accelerate metabolism
Eating more often can really help you lose weight; When we eat large quantities of food and there is a large interval between one meal and another (such as the classic break between lunch and dinner), our metabolism is trained to slow down. The ideal would be to have a small snack every 3 or 4 hours, so as to keep our metabolism always in motion. In addition, several studies have shown that people who snack more eat less during meals.
Try to divide your daily diet into 5 snacks.
What makes the difference is not only the timing with which we eat but also the foods we choose. You got it right! There are foods that can increase our metabolism in a natural way.
Do not expect miracles, foods capable of increasing metabolism in a natural way only give a momentary boost so the effect is fleeting and follows the dose / effect trend.
THE spicy foods they contain chemical compounds that increase our metabolism. Among the spices indicated there is pepper, red or green chilli. The increase in metabolism is only temporary, but if you eat spicy foods often, the benefits can be more tangible.
Micronutrients can also make the difference between aslow metabolismit's afast metabolism. Calcium is a necessary mineral for increase basal metabolic rate because its deficiency leads to the secretion of calcitriol, a hormone that causes fat to accumulate and slow down metabolism. According to a study by the University of Tennessee, those who consume between 1200 and 1300 mg of calcium per day can lose up to about twice the weight of those who have a calcium deficiency.
Metabolic activating foods
Among the many foods we can feed ourselves some play a role of metabolism activators. Among these, of fundamental importance is the green tea which helps to increase metabolism temporarily; Research has shown that drinking 2-4 cups of tea a day can speed up metabolism up to an increase in energy expenditure by 17%. Coffee also boosts metabolism in the short term. But remember that caffeine and theine are stimulating substances for the central nervous system, therefore they must be taken in moderation.
Also from a food point of view, it is important avoid extremely restrictive diets. A diet based on less than 1,000 calories would kill your metabolism. In the short term, such a restricted diet could cause you to lose weight, but what you will lose is mostly lean mass, devastating loss for your metabolism which will be brought to regain the lost kilos very quickly.
Metabolism and thyroid
Pay attention to the thyroid gland. If you have any doubts about its proper functioning and related symptoms such as blood pressure problems, fatigue, chronic sleepiness…. do not hesitate to consult your doctor and perform a hormonal investigation.
How to speed up the metabolism with specific products
To help speed up metabolism, burning more calories, there are specific products on the market such as Capsimax to be taken in tablets to be swallowed with water.
Capsimax is a patented compound based on capsicum extract, caffeine, piperine (black pepper extract) and niacin which by increasing calorie consumption promotes weight loss. This is a good remedy for anyone looking for natural ways to boost metabolism because they are all ingredients contained in foods like chili, coffee, and black pepper.
At rest,Capsimax allows you to burn up to 12 times more calories, increasing the oxidation of fats and the burning of lipids necessary for weight loss and reducing the absorption of calories; the ideal solution also foraccelerate the night metabolism.
Capsimax can be purchased in the appropriate supplement stores but if you want to save money, without sacrificing quality, but rather by purchasing tested and reliable products, I recommend you visit these two specialized websites:
- Nutrition Slimming which offers a bottle of CapsiMax (with 100% pure formula) with 60 tablets (with 1.000 mg of extract) at the price of 45.99 Euros and very advantageous volume discounts for bottles of 120 and 180 capsules.
- Anastore: another international site that offers products at very competitive prices. In this case the price for a bottle of 60 capsules (with 260 mg of extract) is 20 Euros.
On both sites you can read the product sheets with several details so as to understand the reasons behind the price difference.
Avoid hunting for illegal products to speed up your metabolism. Among the illegal substances for increase metabolism, most sought after by those who want to lose weight and sportsmen, is ephedrine. Since 11 December 2015, doctors and pharmacists are prohibited from prescribing and preparing ephedrine-based drugs for slimming purposes. Ephedrine, in itself, is not an illegal substance: it is used for ophthalmological purposes and in the treatment of asthma and low blood pressure. It has become popular in the world of athletes and among those who want to lose weight in a short time because it stimulates the production of catecholamines and is easy to find if extracted from other drugs. Catecholamines are signal molecules that induce an increase in metabolism and have a strong appetite suppressing power.
In general, the intake of ephedrine, as well as other supplements and substances to increase metabolism cannot give quantifiable effects because the action is strictly subjective and therefore varies from person to person. As we have seen, the variables that affect our metabolism are numerous (sex, age, lifestyle, lean mass and fat mass, nutrition, genetics, physiological conditions such as the functioning of the thyroid ...), so no product can guarantee concrete results. The intake of substances to increase metabolism such as ephedrine is strongly discouraged as well as prohibited by law (its effects can be very dangerous for health).
Other related articles that we have published on IdeeGreen that may interest you are:
- How to get rid of the belly
- How to calculate BMI
- How many calories do you burn running
Who seekshealthy tricksfor increase metabolism and losing weight can begin to introduce a new habit into his daily life. As soon as you wake up, try to perform only 5 minutes of intense physical activity, according to various studies, the body will benefit from it for the rest of the day!
You might also be interested in:
- Prebiotics: what they are
- Theine: effects and molecule
- Super metabolism diet