Top 10 effective ways to speed up metabolism. Say "no" excess weight! Bashny.Net

Many were surprised by a strange pattern. How quickly some people lose weight or eat everything and not gain weight, while others allow themselves a little sweet for the holidays, and is already becoming evident that the weight increase. It's all in metabolism. The rate of metabolism affects weight. But the emergence of excess weight also depends on the consumption of food and water, as well as regular exercise. We have compiled a list of 10 simple ways to help speed up the metabolism. These golden rules have been tested by time and confirmed by scientific research.





1. Clean Water
Everyone knows that you need to drink plenty of water. Favorite us tea and coffee drinks do not help to maintain the water balance. Sweet drinks containing sugar, only increases fluid loss. Drink plenty of clean water. You do not need to drink a lot of times. Top 100 ml, but more often. Drinking water can be either 20 minutes before a meal or 40 minutes after.

2. Frequent meals
If you're going to starve and make long breaks between meals, your body will include a protective response and begin to accumulate body fat, causing the metabolism to slow down. Frequent feeding blood sugar levels will be in the normal range, so the calories are burned more efficiently. Eat more frequently, but in small portions.

3. Breakfast
Breakfast is very important for proper metabolism. Thus the products must contain many vitamins, minerals and proteins. For example, low-fat cottage cheese with cinnamon, scrambled eggs with cheese and vegetables, a salad of cucumbers and peppers with herbs and sour cream.

4. Protein
The body digests protein slower than carbohydrates and fats. Those who eat foods high in protein, feel satiated for a long time. The protein helps preserve muscle mass. Add to your diet white chicken meat, fish, lean meats, low-fat cheese, nuts and buckwheat.

5. Fruit
Fruit - a real storehouse of vitamins and minerals. To accelerate the metabolism is better to eat citrus fruits because they are rich in citric acid, which plays a crucial role in the citric acid cycle (step oxygen respiration of body cells). Do not eat citrus fruits on an empty stomach, if you have digestive problems.

6. Muscle mass
People with optimal muscle mass is a good metabolic rate. The muscles even in quiet mode help reduce calories. After training they burn even more of them, speeding up the metabolism.
7. Omega-3 fatty acids
Omega-3 are contained in large amounts in marine fish, walnuts, vegetable oils. These acids regulate leptin levels in the body, which affects the rate of burning calories. Scientists have proven that eating omega-3 fatty acids before exercise increases the efficiency of burning calories.
8. Regular physical activity
All heavy loads improve metabolism. During sports alternate with the usual fast pace. Train 2-4 times per week in the gym, pool or do jogging.

9. Forget about strict diet
Diets which are based on reduction of calories consumed per day, leads to loss of muscle mass. This slows down the metabolism. Upon completion of such a diet kilos quickly return.

If you decided to go on a diet, then determine their metabolic rate at rest, using the formula Muffin - Dzheora: BMR = (9, 99 * M) + (6, 25 * F) - (4, 92 * B) + (166 * P) - 151.

BMR - basal metabolic rate;
M = weight (kg);
P = height (cm);
B = age;
P = sex ratio: 1 - for men, 0 women.
Then, multiply your BMR by 1, 15 and find out how many calories you need to consume. For example, if your BMR 1800, the number of calories needed for you is 2 070.
10. Strong and full sleep
People who are on a diet and sleep 6 hours a day, losing 60% less weight than those who slept for 8 hours. If lack of sleep the body produces less leptin (satiety hormone) and more ghrelin (hunger hormone). As a result, people consume more food during the day.

Comply with all 10 of the rules it will be difficult for many. To begin, select a few items and then gradually add others. The result will exceed all expectations!

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