Tricks to boost metabolism

The metabolism comprises all vital chemical processes that occur in the cells of living organisms. These processes require energy. Die Minimum amount of energyThat your body needs to carry out these processes is called the basal metabolic rate (English BMR — Basal Metabolic Rate).

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basal metabolic rate (BMR)

Depending on age and lifestyle, the BMR makes between 40% and 70% off daily energy consumption.
A “slow metabolism” is therefore usually simply a low basal metabolic rate.

There are various factors that influence your metabolism — some of which you can actively control yourself.

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HIIT — high-intensity interval training

HIIT stands for training with alternating phases of high and low intensity.
During the next run, swim, or walk: increase your pace for 30 seconds and then return to normal speed.

This technique increases oxygen uptake and forces mitochondria — the power plants of your cells — to work harder and burn more energy.
Over time, both the number and efficiency of mitochondria increase.
So you can with shorter training achieve just as good or better results than at a constant, moderate pace.

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Muscles burn more calories

The more muscle you have, the more calories you burn — regardless of whether you're active or not.
Muscle cells need more energy to maintain than fat cells, which is why people with higher muscle content have a faster metabolism.

As we age, we often lose muscle mass and store more fat — this explains why metabolism slows down with age.
In general, men have a faster metabolism than women — due to more muscles, heavier bones and less body fat.

Even the genes play a role: Both muscle size and muscle growth potential influence metabolism.

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Tricks to speed up metabolism

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1. Don't forget strength training

If you want to stimulate metabolism, you should not just endurance training, but also weight training integrate into his plan.
Example: An average woman in her 30s or 40s who 30-40 minutes of strength training twice a week Makes, increases your Basal metabolic rate of around 100 calories per day — after just four months.

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2. The right diet: proteins, omega-3 fatty acids and whole foods

• Eat rich in protein:
  In order not to lose muscle mass while losing weight, you should have enough Dietary protein Take it to yourself.
  On average, 0.8 to 1 gram of protein per kilogram of body weight per day recommended.
  Because protein is harder to digest than other nutrients, it increases Calories burned after eating (by up to 35%).
  Objective: For every meal and snack, one small source of protein install.
• Omega-3 fatty acids:
  They regulate blood sugar levels, reduce inflammation and promote lipid metabolism.
  Studies show: Omega-3 fatty acids increase Resting energy turnover and the Calories burned during exercise.
  In addition, they lower triglyceride levels and increase fat-free muscle mass.
  Ideally, you should 25-35 grams of high-quality fats Consume — e.g. from fish, nuts, linseeds or olive oil.
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3. More whole foods — less liquid food

Smoothies may be popular and convenient — but there is also a downside:
A big part of metabolism involves breaking down solid food and absorbing nutrients.
If you consume spinach, bananas, etc. in liquid form, your body must Work less.

Eat instead lean meat, fish, fiber-rich vegetables and fresh fruit.
These foods increase the so-called Thermic Effect of Food (TEF) — i.e. metabolic activity after eating — and thus promote calorie consumption during digestion.

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More articles from Dr. med. Thordis Berger can be found here.

Would you also like a suitable title suggestion in German? Here are a few ideas:

• Boost metabolism naturally — the best tips from Dr. med. Thordis Berger
• Lose weight efficiently: How to get your metabolism up to speed
• More energy, less fat: The path to a more active metabolism

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