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The rate at which your body metabolizes the food you eat is your metabolism. If you're trying to lose weight, increasing your metabolic rate can help you lose weight without having to cut a lot of calories. Men tend to burn more calories than women, even at rest.
1. Muscle development
Your body continuously burns calories, even when you are resting. 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 for maintenance, while each pound of fat burns only 2 calories per day. That small difference can add up over time. After a workout, muscles are activated all over your body, increasing your average daily metabolic rate.
2. Increase exercise training
Aerobic exercise may not help build big muscles, but it can increase metabolism for several hours after a workout. High-intensity exercise yields a greater, longer resting metabolic rate than low- or moderate-intensity exercise. To reap the benefits, you can take a class on high-intensity interval training rather than hitting the gym or regularly running.
Tăng cường tập thể dục thúc đẩy quá trình tảo đổi chất
3. Drink lots of water
Your body needs water to process calories. If your body is mildly dehydrated, metabolism can also slow down. Some studies show that adults who drink eight or more glasses of water a day burn more calories than those who do not. drink four glasses.
To avoid dehydration, you should drink a glass of water or a sugar-free beverage before each main meal and snack. In addition, you should snack on fresh fruits and vegetables, foods that contain a lot of water, instead of cookies or chips.
4. You can drink energy drinks
Certain ingredients in energy drinks can help boost metabolism. These drinks are full of caffeine, which increases the amount of energy your body uses. In addition, they contain taurine, an amino acid.
Taurine can speed up the metabolism in the body and can help burn fat. But using these drinks can cause other health problems, such as high blood pressure, anxiety, and sleep problems for some people. The American Academy of Pediatrics does not recommend the use of these products in children and adolescents.
Caffeine trong nước tăng lực giúp tăng tốc độ trao đổi chất trong cơ thể
5. Divide the meal into several small meals
Breaking meals into smaller meals can help you lose weight. Long periods between meals can make you feel hungry, which in turn slows your metabolism to conserve energy and prevent hunger.
Having a small meal or snack every 3 to 4 hours will help stabilize your metabolism, so your body will burn more calories throughout the day. Some studies also show that people who snack often eat less at main meals.
6. Add spiciness to dishes
Foods that are naturally spicy can speed up metabolism. Adding a spoonful of chopped red or green chili peppers to dishes can speed up the metabolism in the body. The effect may be temporary, but if you eat spicy foods regularly, the benefits can increase. To speed up metabolism quickly, you should add red chili powder to stews or pasta dishes.
Thêm vị cay vào các món ăn là một cách thúc đẩy quá trình trao đổi chất
7. Protein boost
Your body burns more calories consuming protein than fat or carbohydrates. As part of a balanced diet, replacing some carbs with protein-rich foods can boost your metabolism at meals. Good sources of protein include lean beef, turkey, fish, white chicken, tofu, nuts, beans, eggs, and low-fat dairy products.
8. Drink coffee
If you are a coffee drinker, you will feel the energy and focus from using this product. One of the benefits of coffee is that it can give a short-term increase in metabolism in the body. Caffeine can help you feel less tired and even increase endurance while you exercise.
Uống cafe giúp tinh thần tỉnh táo và tăng sức chịu đựng trong khi bạn tập thể dục.
9. Drink green tea
Drinking green tea or oolong tea offers the benefits of a combination of caffeine and catechins, substances that 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.
10. Eat healthy, don't fast
Diets - those that consume less than 1,200 (if you're a woman) or 1,800 (if you're a man) calories per day - which is bad for anyone hoping for a quick metabolism . While these diets can help you lose weight, it also means that your body is not getting enough nutrients. Plus, this can be 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
