The food and fluids we eat throughout the day are turned into energy through a chemical process known as metabolism. Depending on how we carry out our routine, this can happen faster or slower.
It is also worth remembering that age, the genetic factors of each human being and the presence of diseases greatly influence the way people will present the results of this process.
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For those who want and are trying to lose weight, we already say that one of the ways to get there is by accelerating the metabolism. The faster it is, the more effective the body's calorie loss. In cases, it is possible to speed it up in very simple and natural ways. Drinking plenty of water and eating fiber-rich foods can help.
And that's why we're going to make you some suggestions that will make this moment more peaceful for you.
Here are ways to speed up your metabolism naturally
- hydrate more
According to researchers at Humboldt University in Germany, they found that increasing water consumption can facilitate more efficient expenditure of the body's energy. In short, it causes your metabolism to speed up. The study, published in the journal scientific The Journal of Clinical Endocrinology and Metabolism, tested the ingestion of 500 ml of water. Its immediate effects caused a 30% increase in the metabolism rate.
"Oincrease [in spentcaloric] it startedTheleaveof the 10 minutes It is reachedOmaximum effect after 30-40 minutes (from ingestion). Aresponse total thermogenic was fencein 100 kJ. Fence in 40% of the thermogenic effect was caused by heating from the water in 22°C The 37°C“, reported the study authors.
- Do HIIT-type workouts
In addition to a balanced diet, some activities can increase metabolic expenditure. One such workout is high-intensity interval training (HIIT). After analyzing some workouts with different exercises, the authors were able to prove that 30 minutes of HIIT “resulted in the largest increase at the resting energy expenditure post-exercise”. These tests were carried out by researchers at the University of North Carolina, in the United States. They were published in the journal Sports Medicine – Open.
- Increased consumption of pepper and green tea
Research points out that the intake of certain types of food can contribute to the increase of the metabolic system, such as capsaicin ofpeppers It is from thecatechinoftea-green. They are considered thermogenic.
According to nutritionist Theresa Gentile of the Academy of Nutrition and Dietetics in the United States, the real pepper consumption is less than the amount used in the tests, which makes it more difficult to provoke them effects. The same can also be said about green tea.
“The amounts used in the studies cannot be achieved drinking Otea-green alone.[In additionfrom that] the caffeine in coffee, tea and tea-green can increase metabolism in onemoderate amount, but probably insignificant for Theperson average who consumes these drinks throughout the day”, explained the nutritionist.
- Increased consumption of foods rich in fiber and protein
Foods such as broccoli, kale and other greens are also able to speed up metabolism, as they are rich in fiber. As well as eggs, which exhibit a high protein value, according to Gentile.
“fibers and proteins can accelerate Ometabolism,then increase Theneed power ofbody to digest these nutrients,” she said. “Protein, in Special, he can induce a higher rate of diet-induced thermogenesis,” concluded the nutritionist.
It is worth mentioning that it is always very important to have a specific medical follow-up for this type of diet and changes. If in doubt, contact these professionals.
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