Medical
Tricks to speed metabolism and help you lose weight more efficiently by MD Thordis Berger
These are the best tricks to boost your metabolism and lose weight more efficiently — by Dr. med. Thordis Berger.
These are the best tricks to boost your metabolism and lose weight more efficiently — by Dr. med. Thordis Berger.
The metabolism is the entirety of the vital chemical transformation processes in the cells of living organisms. These chemical processes require energy. Die Minimum amount of energy, which your body needs to carry out these processes, is called Basal Metabolic Rate (BMR) referred to.
Depending on age and lifestyle, your basal metabolic rate ranges between 40% and 70% off your daily energy requirements. A “slow metabolism” actually means: a low basal metabolic rate.
There are various factors that influence your metabolism — you can even do some of them Actively steer.
HIIT is — simply put — an alternation of intensive training phases and active recovery phases. On your next run, swim, or walk: Increase your pace for 30 seconds and then return to normal speed.
This change helps you to take in more oxygen and your Cell power plants — the mitochondria — to activate. This increases energy combustion. With HIIT, you can achieve similar or even better results in less time than at a steady pace.
The more muscles You have, the more calories you burn — regardless of what you're doing. Muscle cells require more energy than fat cells. Therefore, people with higher muscle content usually have a faster metabolism.
As we age, we lose muscle and store more fat — one reason why metabolism slows down as we age. On average, men have more muscle mass, heavier bones and less body fat than women — that's why their metabolism is usually faster.
Yours too genes play a role in muscle size and the ability to build muscle — which in turn influences metabolism.
If you want to increase your metabolism, you should not only do cardio, but also specifically weight training install. Example: An average woman in her 30s or 40s who does 30-40 minutes of strength training twice a week over four months increases her Basal metabolic rate of around 100 calories per day.
When you increase your physical activity, you don't want any Losing muscles. One of the best ways to prevent this is to give your body enough protein to be supplied.
Individual protein requirements vary, but in general, an intake of 0.8 to 1 gram of protein per kilogram of body weight per dayto help you lose weight. Studies show that since protein is harder to digest than other nutrients, it can Increase calorie consumption after a meal by up to 35%. Make sure in every meal and snack a portion of protein to install.
omega-3 fatty acids stabilize blood sugar and reduce inflammation — both help regulate metabolism. You can also use the leptin resistance lower — a hormone that influences fat metabolism.
Studies show that the Omega-3 intake significantly increases resting energy consumption and energy consumption during sport. It also lowers triglyceride levels and promotes the development of lean muscle mass. Make sure every day at least 25-35 g of high-quality fats to eat — e.g. from fish, nuts, linseeds, olive oil or the like.
Smoothies are popular — and can be healthy — but they also have drawbacks. An important part of metabolism is to crush solid food and extract nutrients. If you consume spinach, bananas, etc. in liquid form, your body has less to do.
Better put on lean meats, fish, fiber-rich vegetables and fruits. This is how the so-called TEF (thermal effect of food) increased — your body burns more calories just for digestion.
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