15 tips to speed up your metabolism and lose weight comfortably

Exercise has many benefits. Psychologically, it helps you feel better because it releases endorphins, relieves tension, reduces stress and helps you sleep better. It is also a very healthy alternative and an option we should all pursue.

However, many people, in addition to wishing for a healthy life, they aim to improve their figure. While you don’t have to be obsessed with exercise, who doesn’t like to look good?

  • Related article: “The 10 Psychological Benefits of Exercise”

Increase metabolism, key to losing weight

Exercise is essential for burning calories, as are nutrition and psychological aspects. Did you know that one of the keys to weight loss is to increase our metabolism to burn more calories?

If you are over 30, you will have noticed that with age it becomes more and more difficult to burn those “pounds” that remain. This is due to the fact that the metabolism it slows down over the years, Something totally natural and organic.

However, our habits and the way we eat or train also have a positive or negative effect on speeding up our metabolism. That is why you need to know some clues if your goal is to reduce your body fat percentage.

    How to increase metabolism

    But what are these keys? How to increase metabolism? Below are a number of behaviors and habits that will help you.

    1. Don’t forget the breakfast

    Some people decide not to have breakfast or breakfast believing that they will lose weight this way. This behavior is totally wrong, because breakfast is probably the most important meal of the day.

    Research has shown that people who eat a good breakfast burn more calories during the day. According to Barbara Rolls, professor of nutrition at Penn State University and author of The Volumetrics Weight-Control Plan, “our body slows down while we sleep and doesn’t speed up until we eat something.” To increase metabolism, you only need around 300-400 calories for breakfast.

    2. Weigh

    There are some people who believe that the perfect way to lose weight is through cardio, so they skip weight training. To think it is a mistake, because weight training speeds up the metabolism.

    This acceleration of the metabolism not only occurs at the end of the session, but, by creating muscle, it increases the basal metabolism, which is the energy expenditure that our body makes when we are at rest. If you don’t know much about nutrition or sports training, you might be wondering, And what does this mean for basal metabolism? Well very simple, muscle burns more calories even when you are resting and not doing physical activity.

    3. Sprint

    And is exercise a good alternative to increase basal metabolism. As we said in the previous point, many people believe that just running will burn more fat. While it is true that when we train to run at moderate intensity for a long time, we will burn more fat, with interval training more calories are burned.

    To increase your basal metabolism, you can try interval training, with short periods of time in which you are sprinting (around 80-90% of your maximum heart rate). Ideally, run at low or moderate intensity (at 50-60% of maximum heart rate) for 2 minutes, then sprint for 30 seconds. You can do this sequence about 10 or 15 times (although you still need to adjust to your level of fitness). This will create a mismatch in your body that will allow you to burn more calories over the next 24 hours, even if you are resting.

    4. Train on an empty stomach

    It is true that I commented that it is necessary to have breakfast, then, after hours of sleep, until no more food is eaten, the metabolism is not reactivated. However, you can train on an empty stomach so that the metabolism is activated and the fat burning process is accelerated.

    The goal of training on an empty stomach is to reduce glucose or glycogen stores continue to burn fat during exercise. If you go for this option, you need to be well hydrated and eat after training, otherwise you may end up very tired during the day.

    5. Take care of the fat

    Fat is essential for the body, so it should be consumed in moderation. According to a study by Italian scientists published in the Journal of Clinical Endocrinology and Metabolism, more calories are burned by eating low-fat foods.

    Foods high in fat have more calories, and other macronutrients such as carbohydrates produce greater thermogenesis, which means they use more calories to burn food. More precisely, the thermogenesis of fats is 3%, that of carbohydrates is 7%.

    6. Eat protein

    The king of thermogenesis is protein. While I said in the previous point that the thermogenesis of fat is 3% and that of carbohydrates is 7%, that of protein is 27%. It’s clear that protein intake helps increase metabolism.

    In addition, protein contributes to muscle building, so you will increase your basal metabolism if you combine it with certain exercise strategies, for example with weight training.

    7. Consume omega 3s

    If you are going to consume fat, make sure it is healthy i.e. monounsaturated or polyunsaturated. (If you don’t know how to differentiate these types of fats, you can read our article: “Types of Fat (Good and Bad) and Their Functions”). Omega-3 fatty acids are a type of fat that will benefit in terms of speeding up metabolism. This is the reason why nutrition experts recommend eating fish.

    Salmon, mackerel or herring are good choices. A research study on obesity has shown that if we exercise, a good dose of fish oil helps to burn fat more efficiently.

      8. Eat several times a day

      Some people believe that eating a lot less will lose a lot more calories. It is true that if we eat less than what we spend we can lose weight, but it is not worth stopping eating or eating very little.

      On the one hand, in food we increase the thermal effect and basal metabolism by 8% and 16% during the two or three hours after meals. Therefore, it is ideal to eat several times a day (experts recommend five). Also, if you are one of those people who exercise regularly, you are going to need to eat in order to be able to work out and have optimal energy levels.

      Our body is intelligent and if the body notices that you are not eating enough, it goes into protection mode (Because you think you are in a dangerous situation where you cannot feed yourself), your metabolism slows down and saves on calorie expenditure.

      9. Increase your NEAT

      If we want to increase the metabolism, we must have an active lifestyle. This does not only include exercise, as it only accounts for between 15-30% of the total calorie expenditure. The thermogenesis mentioned in the previous lines represents 10-15% of the total calorie expenditure and the basal metabolism 50-70%.

      One of the best strategies for increasing metabolism is to what is known as NEAT (activity-free thermogenesis), What are the daily activities that we perform that are associated with calories burned. For example, mounting the stairs, cleaning, or walking to work will help increase your NEAT and therefore your metabolism.

      10. Surprise your body

      The human body has a great capacity for adaptation. That is why, when we exercise, we need to gradually increase our training intensity or volume. In a few weeks, the same training is no longer as effective. To avoid this, you can change your workouts and do things that cost you and surprise your body, for example, changes in speed, pace, duration or loads.

      11. Control carbohydrates

      Carbohydrates are a great source of energy, and although they get a bad rap, they shouldn’t be eliminated from the diet. You just have to know how to eat them.

      for that you have to eat complex carbohydrates, Which are those which contain a low glycemic index, i.e. which keep insulin levels at bay, are converted into glucose in a longer time than so-called simple carbohydrates and produce a gradual and slow release of energy. Foods that contain complex carbohydrates are: brown rice, most fruits and vegetables, or whole pasta, among others.

      12. Drink green tea

      Green tea has great health benefits and is rich in antioxidants such as polyphenols. New research shows that catechin, a substance in this infusion, can increase metabolism. Data from this study suggests that subjects in their experiment who drank green tea lost more weight than those who did not.

      Researchers conclude that catechins can improve fat oxidation and thermogenesis. With five cups of green tea per day, a calorie expenditure of 90 calories per day can occur.

      13. Go organic

      Organic food is healthier and at the same time speeds up the metabolism. One study found that fruits, vegetables and grains grown without pesticides speed up metabolism and help burn more fat because they do not expose the thyroid to toxins.

      “Inorganic products block metabolism primarily by interfering with the thyroid, which is your body’s thermostat and influences metabolism,” says Hyman, director of research.

      14. Put the alcohol aside

      Do you like to have your glass of wine with food? Well, if you don’t want to slow down your metabolism, you better get rid of this habit in your life.

      In addition to slowing down your metabolism, several studies have shown that having a drink before a meal causes people to eat about 200 more calories. Another study found that the body burns alcohol first, which means that calories from food are more likely to be stored as fat.

      15. Spicy Prey

      Adding heat to food remarkably speeds up the metabolism. At least that’s the conclusion of a research article from Pennsylvania State University in the United States. According to his study, when consumed spicy, the body’s metabolic rate increases by up to 20% for half an hour. If you want to burn more fat, go for the spicy.

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