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Boosting metabolism is a commonly used weight management secret, but the rate at which the body burns calories depends on a number of factors, such as: age, gender, ... And for most For most people, metabolism slows down steadily after the age of 40. However, there are other ways to improve metabolism.1. What is metabolism?
Metabolism is the process by which food, when entering the body, is converted into energy and nutrients needed by the body so that the body can maintain life as well as daily activities. However, for each different subject, the metabolic rate is also different: people with a high metabolic rate will consume more calories and vice versa.
Metabolism is how the body burns fuel and burns energy. Therefore, we should pay attention to it because it determines the weight of the body. It will determine your appetite and it also determines your body fat level. So if your metabolism is slower, you won't burn fuel as quickly. That will cause you to store fat in your body. If you have a fast metabolism, that will allow you to burn more energy.
To improve the body's metabolism, you can use food combinations for better results. Besides, you should also avoid foods that slow down the body's metabolism. The vicious cycle of metabolism is still about making the right food choices, so add fiber-rich foods, such as fruits and vegetables, to your diet. These foods are low in calories and fiber is a natural colon cleanser - helping to keep the digestive system running smoothly.
In addition, exercise has the ability to increase metabolism, because when doing this process, more calories will be burned.
Trao đổi chất là quá trình thức ăn vào trong cơ thể được chuyển thành năng lượng
2. Some methods to promote metabolism in the body
2.1. Build muscle
Your body continuously burns calories daily, even when you do nothing. This resting metabolic rate is much higher in people with greater muscle mass. About 0.5 kg of muscle uses about 6 calories per day just to maintain normal activities, while 0.5 kg of fat only burns 2 calories per day. This small difference can add up over time. After a session of resistance training, muscles are activated throughout your entire body, raising your average daily metabolic rate.
2.2. Enhance your workouts
Aerobic exercise may not build big muscles, but it can boost your metabolism in the hours after your workout. The important thing is to push yourself. High-intensity exercise results in a larger, longer-lasting increase in resting metabolic rate than low- or moderate-intensity exercise. To get the benefits, try taking a more intense class at the gym or include short bursts of jogging in your regular walk.
2.3.Refuel the body with water
Water will help the body consume calories better. If your body is mildly dehydrated, your metabolism may slow down. Some studies have shown that adults who drink water a day, drink eight or more cups of water a day, burn more calories than those who drink four cups. To store enough water in the body, drink a glass of water or other sugar-free beverage before each main meal and snack. Also, snack on fresh fruits and vegetables that contain natural water, instead of crackers or chips.
2.4. Should you supplement with energy drinks?
Some ingredients in energy drinks can help the body increase metabolism. These may include: caffeine, which increases the amount of energy your body uses. Energy drinks sometimes contain taurine, an amino acid. Taurine can also help speed up the body's metabolism and may help burn fat.
But using these drinks can cause problems like high blood pressure, anxiety and sleep problems for some people. The American Academy of Pediatrics does not recommend them for children and adolescents.
2.5. Some types of smart fast food
Eating more often can help you lose weight faster. When you eat large meals at short intervals, your metabolism slows down between meals. Eating a small meal or snack every 3 to 4 hours keeps your metabolism kicking, so your body burns more calories throughout the day. Some studies conducted using some smart foods also show that frequent snackers eat less at main meals.
Ăn uống lành mạnh sẽ giúp bạn giảm cân nhanh chóng
2.6. Spice up your meals
Spicy foods are said to be metabolic foods, having natural chemicals that can boost your metabolism to be higher. In the process of food preparation can combine with a spoonful of chopped green or red chili peppers can boost your metabolic rate. The 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 pepper.
2.7. Increase strength with Protein
Your body burns more calories digesting protein than it does eating fat or carbohydrates. Increasing dietary protein as part of a balanced diet, replacing some starchy foods with lean, high-protein animal foods can boost metabolism in meals. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
Bổ sung protein trong chế độ ăn hàng ngày
2.8. Use a little black coffee every day
If you are a coffee drinker, you can enjoy high energy and concentration. Drink black coffee in moderation, because one of the benefits of coffee can be a short-term increase in metabolic rate. Caffeine can help you feel less tired and even increase your endurance during exercise.2.9. Recharge with green tea
Drinking green or oolong tea offers the combined benefits of caffeine and catechins, which have been shown to boost metabolism for several hours. Research shows that when fueled by drinking 2 to 4 cups of tea can prompt the body to burn 17% more calories during moderate-intensity exercise for a short period of time.
Uống trà xanh giúp tăng cường trao đổi chất
2.10. Diet
Diets such as: a diet of less than 1,200 calories (if you are a woman) or 1,800 calories (if you are a man) - diets are not good for anyone looking to speed up metabolism metabolism of the body. While these diets can help you lose weight, you can end up with a metabolic disorder if you don't follow a good diet. Plus, strict diets can be counterproductive, as you can lose muscle, thereby slowing down your metabolism. The end result: the body burns fewer calories and gains weight faster than it did before the diet.
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Reference source: webmd.com
