8 Metabolism Habits That Can Help You Lose the Most Weight, According to Science
Metabolism can be compared to internal engine your body. Is the set chemical processes which allow the food consumed to be converted into energy that the body can use for breathing, digesting food, tissue repair, movement… This is a continuous process that occurs even when you resting.
But not all metabolisms consume equally. There are people who, while in rest burns more calories because yours BX It is more active, while others do not burn as much because they work at a slower pace. But there are ways to speed up your metabolism. The Healthline portal offers 8 tips with scientific confirmation What can you do to help your body consume more energy and lose weight faster?
1. Eat more protein at every meal.
Of all the macronutrients (protein, carbohydrates and fat), protein produces the greatest thermic effect. He “thermal effect of food” or TEF Essentially, it is the number of extra calories your body needs to digest, absorb, and process nutrients from the food you eat.
When you eat protein-rich foods, your body spends 20 to 30% of the energy it receives from those proteins just processing them. On the other hand, carbohydrates require only 5 to 10% of energy, and fats only require 0 to 3%. Like your body does extra effort to break down and use proteinwhich means more calories are burned!
But that is not all. When you’re on a diet to lose weight, it’s common to experience loss of muscle mass. However, if you consume enough protein, you can slow down this process. Protein acts as a protective shield for your muscles, helping to maintain them even as you lose weight.
2. Practice high-intensity training.
High-intensity interval training (HIIT) involves performing very intense exercise for short periods of time, followed by periods of rest or lighter exercise. This constant change of pace puts your body on alert, and to cope with this need for extra energy, your body metabolism speeds up rapidly.
Metabolism is similar to supervisor which regulates the burning of calories in the body. With HIIT, you provide an extra challenge, and in response, your body continues to burn calories even after you’ve finished your workout. It’s called effect”“afterburn” or “post-workout burnout”. It’s like lighting a candle that continues to burn wax even after you blow it out.
Research published in Obesity HIIT has been shown to reduce weight more than other forms of exercise.
3. Do kettlebells
There is scientific evidence that strength training increases your basal metabolic rate. When you perform strength or strength exercises, your muscles are put under intense stress, which triggers an adaptation process that strengthens them. However, this adaptation requires greater energy intake, mainly in the form of calories. This the body requires more fuel to maintain and restore muscles under stress.
This increase in energy demand causes your basal metabolic rate to increase, which means your body begins to consume more calories even during periods of rest. The reason is that musclesnow more developed, they require constant amount of energy for its maintenance.
Moreover, in the long term, increasing muscle mass has a significant impact on body composition. Muscles by nature burns more fat than other tissuesthereby promoting more effective weight loss that is maintained over time.
4. Rise Higher
Spend a lot of time sitting has a very negative impact on metabolism and by weight. First when you’re sitting you burn fewer calories than when you are active. A sedentary lifestyle also reduces resting energy expenditurebecause muscles and other metabolically active tissues are not used on a regular basis.
Prolonged inactivity may affect insulin sensitivityare critical for blood sugar control and lead to insulin resistance, favoring fat accumulationespecially in the abdominal area.
Spending a lot of time sitting also causes muscle loss, which results in muscle wasting. reduces resting metabolic rate and makes it difficult to maintain or lose weight.
Lack of physical activity can also reduce levels of leptin, a hormone that regulates satiety, thereby increasing appetite. As you can see, a sedentary lifestyle has several negative effects on your metabolism.
A review of studies found that stand or take steps at work was associated with lower body weight and improved risk factors. cardiovascular such as cholesterol, triglycerides, blood pressure and glucose.
5. Drink green tea or oolong tea.
Research shows that green tea and oolong tea These are two allies in activating your metabolism because they polyphenols They help convert some of the fat stored in your body into free fatty acids. This is important because when you do exercisethese free fatty acids can help you burn more fat.
But that is not all. They will also help you avoid getting stuck in your weight loss journey. How do they achieve this? They seem to have a positive effect on gut microbiometherefore, the body breaks down fat more efficiently for energy and prevents excess calories from being converted into stored fat.
6. Eat spicy food
Products rich capsaicincompound responsible for characteristic taste spicy According to some studies, chili peppers and hot peppers speed up metabolism.
And capsaicin can do your body generate more heat and, as a result, increase the number of calories burned. This process is known as thermogenesis, where the body burns energy to produce heat. While the effects are real, it is important to keep in mind that this is not a magical weight loss mechanism.
A review of studies assessed the effects of capsaicin and found that eating hot peppers can burn about 10 extra calories per meal.
7. Sleep well
Lack of sleep affects hunger hormones, increasing levels of ghrelin, an appetite-stimulating hormone, and decreasing levels of leptin, which suppresses appetite. This hormonal imbalance can lead to increased appetite and excessive consumption of foods, especially those high in calories and carbohydrates.
In addition, lack of sleep can increase insulin resistancepromoting fat accumulation and imbalances in blood sugar regulation.
He chronic increase in cortisolThe stress hormone associated with lack of sleep can contribute to the accumulation of fat, especially in the abdominal area.
Certainly, Lack of sleep also affects metabolism. A study from the University of Pennsylvania found that four nights without sleep is enough to make the body less able to metabolize fat.
8. Drink coffee
Research has shown that caffeine can cause the body to release adrenalinwhich helps regulate the process of processing fat in the body.
When you drink caffeine, the substance directly affects your health. brain. Blocks a substance called adenosine, which usually makes you feel relaxed and sleepy. By blocking it, caffeine causes the body to release other chemicals such as dopamine And norepinephrinethat keeps you alert.
In addition, caffeine stimulates the release adrenalin, a hormone that activates your body to take quick action. Adrenaline also does your body release fatty acids from fat deposits towards blood. This is called lipolysis, and these fatty acids become a source of energy for your cells. In short, caffeine activates your nervous system and helps release fatty acids that can be used for energy, thereby improving the body’s fat processing.