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If your metabolism is high, you will burn excess calories instead of storing them as fat. You need to eat and exercise specifically to keep your metabolism up. There are a few tricks to speeding up your process. Here are 3 days to set up and boost your metabolism.1. The role of enhancing metabolism
Keeping your metabolism up is the answer to keeping you from adding extra pounds around your belly, hips, and thighs. Have you been feeling sluggish lately? Dealing with cravings for foods you know are not good for you (like carbs and sugar)? Chances are, your metabolism is the main cause of this condition.Julie Lohre, nutritionist and trainer says: Your metabolism, more specifically metabolic rate - is the rate at which your body burns calories. When you have a slower-than-normal metabolism, it produces a host of negative side effects, including fatigue, mood swings, cravings, and difficulty losing weight.
Fortunately, a slow metabolism is not permanent and with the right changes to your diet and lifestyle, you can boost your metabolism, and get your feeling back. better in the process.
It doesn't take long to take steps in the right direction. Follow the 3-day fix below to get your metabolism on track (and start reaping the benefits of increased metabolic rate).
2. 3 days set up and boost your metabolism
2.1. Day 1: Saturday When to wake up? Get 8 hours of sleepIf you have a late night on Friday, spend Saturday morning getting enough sleep. When you don't get enough sleep, this can disrupt the balance of hormones in your body, which in turn slows down your metabolism and increases your risk of weight gain. “Sleep deprivation is perceived by the body as an additional stressor, so cortisol goes up and testosterone goes down,” says Dr., physiologist and nutritional biologist Shawn M. Talbott. A study from the University of Chicago found that sleeping just 5.5 hours per night over a two-week period resulted in a 55% reduction in fat intake. According to Talbott, "People who sleep 6 hours versus 8 hours per night often carry between 5 and 15 pounds more belly fat."
Get the most metabolism-boosting benefits from your sleep. Aim for at least 8 hours a night and make sure those 8 hours are a time of good quality sleep.
Nếu bạn có một đêm muộn vào thứ Sáu, hãy dành sáng thứ Bảy để ngủ đủ giấc
If you want to kickstart your metabolism, a great way to do it is through endurance training. Building muscle boosts your metabolic rate for up to 2 hours after a 20-minute workout. By doing a strength training routine, you'll build more muscle - and the more muscle you have, the better your metabolism will be. Building muscle will help you burn more calories even when you're not moving, and the higher your muscle mass, the stronger your metabolic rate.
If you want a workout that boosts your metabolism, then cardio can be just as effective. In fact, a 2011 study by Trusted Source found that 45 minutes of vigorous cardiovascular exercise increased metabolic rate for 14 hours after a workout. For a cardio boost, you can run a trail, take a spin class, swim a few laps, anything that gets your heart rate up!
When do you go to bed? Go to bed before midnight
If you want to maintain your metabolism, you need at least 8 hours of sleep, so make sure your head touches the pillow before midnight.
2.2. Day 2: Sunday When to wake up? Wake up at 8 a.m.
If you overslept in the middle of the night, like today, try to wake up around 8 a.m. This gives you enough time to make sure you're getting enough sleep for a healthy metabolism.
What to drink today? Start your day with a cup of coffee...
It's not like you need another reason to drink a cup of joe in the morning, but a little caffeine is a great way to boost your metabolism. Research showsTrusted Source that 100 milligrams of caffeine (about how much you'll find in an 8-ounce cup of coffee) can increase resting metabolic rate by 3 to 11 percent. Not a coffee lover? Don't worry, you can boost your metabolism similarly with a cup of green tea. In addition to caffeine, researchers believe that the antioxidant catechin in tea provides a reliable source. Coffee is great for the morning, but for the rest of the day, drink water. Researchers have found that drinking 16.9 ounces (more than 2 cups) of water increased metabolic rate by 30% in 30 to 40 minutes. For the most metabolism-boosting benefits, try to drink that 16.9 ounces of H20 several times a day.
Một chút caffeine là một cách tuyệt vời để tăng cường trao đổi chất
One of the best ways to succeed during the week is to prepare meals on Sunday. And if you want your prepared meals to help boost your metabolism, make sure to turn up the heat and include a few chili peppers in your recipes.
Chili peppers contain capsaicin, which according to studiesTrusted Source can boost your metabolism and help you burn an extra 50 calories per day.
Increase your NEAT (non-exercise activity thermogenesis) There are many things you can do at the gym to boost your metabolism, but it's what you do outside of the gym that gives you the best results. highest fruit. NEAT (non-exercise activity thermogenesis) - or energy expended from general daily activities - has a significant impact on the number of calories your body burns each day. By moving more in your daily life, you will see significant improvements in your metabolism.
Look for more opportunities to move during the day. Please park further from the entrance to your office. Take the stairs instead of the elevator. Walk around your house while on the phone. The more you move, the more calories you will burn.
2.3. Day 3: Monday When to wake up? Waking up after you've had 8 hours of sleep
It's Monday, which (probably) means the start of the work week - and your wake up times are less flexible. If you must get up early, make sure you adjust your Sunday night bedtime to get the 8 hours needed to reap the maximum metabolic benefits. Need to wake up at 6am? Going to bed before 10pm Alarm set to go off at 7am? Make sure you play well before 11pm.
What to eat today? Add some protein to every meal
If you want to use your diet to change your metabolism, try to add protein to every meal. Adding lean proteins like eggs, chicken, and dairy to your diet helps kickstart your metabolism in two ways. They help aid in muscle building and muscle maintenance, which are indigestible in themselves. more chemical to your body, so your body needs more energy to use them than other foods.
Nếu bạn muốn sử dụng chế độ ăn uống của mình để thay đổi quá trình trao đổi chất, hãy cố gắng thêm protein vào mỗi bữa ăn
Stress (and in particular, the stress hormone cortisol) slows down metabolism. A 2015 study found that participants who experienced a stressful event burned 104 fewer calories in the following 24 hours than their non-stressed counterparts — the equivalent of nearly 11 pounds of weight gain per day. five.
If you want to reduce stress, try meditation. Mindfulness meditation has been shown to lower cortisol levels Trusted Source and you can reap the benefits with as little as 10 to 15 minutes of meditation practice per day.
What to do the rest of the week ? This three-day remedy is a great start to boosting your metabolism (and feeling better in the process) - but that's just the beginning. A healthy metabolism will help you stay in shape and boost your energy levels. If you're trying to lose weight, increasing your metabolic rate means you'll see results faster - results that last longer.
Notice where you can make lasting changes in your daily life so your metabolism can stay at its peak.
For the rest of the week:
Eat plenty of protein at each meal - 25 to 30 percent of your total daily calories - to boost metabolism. Sleep at least 8 hours every night. Eat foods rich in probiotics (or take a probiotic supplement). Meditate daily to reduce stress. Engage in at least three metabolism-boosting exercises per week (strength training or cardio). Drink enough water.
Hãy nhớ uống đủ nước mỗi ngày
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Reference source: healthline.com
