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Metabolism in the body is affected by factors. Some of them are uncontrollable factors like age, gender or genetics, but there are other ways to improve it. Here are 10 ways we can boost our metabolism.
1. You can completely improve your metabolism
Boosting metabolism is the golden answer of those who want to control their weight, but how quickly your body burns calories depends on a number of factors. Some people are born with a quick metabolism.
Men tend to burn more calories than women, even at rest. And for most people, metabolism slows down after age 40. However, the good news is that we can improve this process by exercising, changing eating and living habits.
2. Build muscle to speed up your metabolism
Your body is constantly burning calories, even when you are doing nothing. The resting metabolic rate is much higher in people with a lot of muscle. Each pound of muscle uses about 6 calories per day just to maintain itself, while each pound of fat only burns 2 calories per day.
That difference can add up over time. After a session of strength training, muscles are activated throughout your body, your average daily metabolic rate will be increased.
Tốc độ trao đổi chất tăng sau khi tập luyện cơ bắp
3. Enhance your workout
Aerobic exercise may not build big muscles, but it can increase your metabolism for a few hours after a workout. High-intensity exercise causes a larger, longer resting metabolic rate than low- or moderate-intensity exercise.
To get the benefits, try a more intense class at the gym or do short bursts of jogs instead of just regular walks.
4. Boost energy with water
Your body needs water to process calories. If you are even mildly dehydrated, your metabolism will likely slow down. In a study of adults, drinking eight or more glasses of water per day burned more calories than those who drank four.
To stay hydrated, drink a glass of water or another sugar-free beverage before each meal and snack. In addition, snacking on fresh fruits and vegetables that contain water, instead of cookies or chips, is also a way to hydrate your body.
5. Should you drink energy drinks?
The answer is yes because certain ingredients in energy drinks can help boost metabolism. They are full of caffeine, which increases the amount of energy your body uses. Sometimes. they have taurine which is an amino acid. Taurine can speed up metabolism and may help burn fat.
But using these drinks can cause problems like high blood pressure, anxiety and sleep problems for some people.
Uống nước tăng lực có thể làm gia tăng quá trình trao đổi chất
6. Be the one with smart snacks
Eating more often can help you lose weight. When you eat large meals, your metabolism slows down between meals. Just having a small meal or snack every 3 to 4 hours will keep your metabolism steady, so you burn more calories throughout the day. Some studies also show that snackers eat less at mealtimes.
7. Boost your meals
Spicy foods can boost your metabolism faster. Cooking foods with a tablespoon of chopped red or green chili peppers can speed up your metabolism. This effect may be temporary, but if you eat spicy foods regularly, the benefits may increase. For a quick boost, spice up pasta dishes, chili, and stews with red chili powder.
8. Power up with protein
Your body burns more calories digesting protein than fat or carbohydrates. As part of a balanced diet, replacing some carbs with protein-rich foods can boost your metabolism at mealtimes. Good sources of protein include lean beef, turkey, fish, white chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Một số nguồn protein có sẵn trong thực phẩm hằng ngày
9. Sip some black coffee
If you are a coffee drinker, you will probably enjoy its energy and focus perks. One of the benefits of coffee may be to speed up your metabolism. Caffeine can help you feel less tired and even increase endurance while you exercise.
10. Refuel with green tea
Drinking green tea or oolong tea provides the combined benefits of caffeine and catechins, substances known to speed up metabolism for a few hours. Research shows that drinking 2 to 4 cups of tea can push the body to burn 17% more calories during short-term moderate-intensity exercise.
11. Avoid fad diets
Diets are those that involve eating less than 1,200 (if a woman) or 1,800 (if a man) calories per day. While these diets can help you lose weight, that comes at the expense of good nutrition. Plus, it's completely counterproductive as you can lose muscle, thereby slowing down your metabolism. The end result is that your body burns fewer calories and gains weight faster than it did before the diet.
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Reference article source: Webmd.com
