Eat enough protein and choose the right carbohydrates
The metabolism is quite specific and each has his own: someone can easily eat what they want and not to get better, and someone is enough to eat an extra slice of sweetness and weight already reminds of itself.
How to speed up metabolism at home and lose weight.
Eat adequate amount of protein.
So you have to get up to 35 % of daily calories your diet. Why proteins? First, they are necessary for the formation of hormones and enzymes, which disperse the metabolism. Second, when a protein the body has to work hard and spend an extra 150-200 calories.
The most advantageous from this point of view, are considered protein foods, which have fiber structure, that is, meat (chicken, Turkey, lamb, beef).
The expert recommends that you eat four times a day, include protein in three meals.
Do not forget about the right carbohydrates.
Those who want to maintain weight, lose weight, build muscle basically know that this is needed, especially protein and start eating it in large quantities. This often causes a shift in the acid-alkaline balance to the acid side. In this pH slows down the work of a number of hormones and enzymes, including those involved in the synthesis of muscle fibers in the breakdown of fat.
In your diet must be enough complex carbohydrates! It is better to get them from vegetables and fruits. The daily rate of about 450-500 g per day. But cereal is better not to abuse even wholegrain. American nutritionists not assign them too much space in the diet – about 5-7% of daily calories.
To count the calories.
Everyone knows that in order to lose weight, you need to cut calories and diet. And many people think that the more they restrict, the faster part with the extra pounds.
However, a diet with minimal calories (approximately 500-800 kcal) significantly reduces the rate of metabolic processes. This is due to the fact that this poor diet inhibited the activity of the thyroid gland, the hormones which maintain the metabolism at a certain level. So, if you lose weight, you need to calculate your daily energy costs and to cut them no more than 500 calories.
Eat more often.
Or rather, about 5-6 times a day in small portions. Whenever you eat, your metabolism will accelerate. Smaller meals will support the body’s metabolic rate at a high enough level throughout the day.
Get enough sleep.
When lack of sleep people lose weight faster, whereas a sleep deficit (sleep 3-4 hours) on the contrary gaining weight. This is due to the fact that during sleep produces a number of hormones that are involved in the breakdown of fat.
Any physical exercise speeds up metabolism. Even if you just stroll around the room while talking on the phone, you will burn more calories than if you do it sitting down. Professional fitness trainers recommend to speed up metabolism interval training. These classes are based on the principle of alternating intense exercise with more calm. People with more weight quite difficult to do in this mode, and new to the fitness world too.
Win – win situation- walking. Try to walk at least 30-40 minutes, every five minutes, changing the pace of walking is slow to medium, then fast (for trained). If there are no contraindications, you can alternate Jogging at average pace walking.
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