To lose weight, all you need is to speed up your metabolism. This stereotype prevails among those who set themselves the goal of getting rid of extra pounds. And partly, the thesis is correct; the more actively the body processes food into energy, the easier it is to evaporate excess fat from the surface of the body.
However, there is still a chance to boost metabolism, and here is how.
1. Eat dark chocolate
Many people know that chocolate with a high (from 70%) cocoa content is excellent for coping with stress. But it turns out that this is far from all the magic that lies in the chocolate bar. It is enough to eat 40 grams of this cocoa product daily – and in two weeks, your metabolism will get decent acceleration.
This also happens due to the normalization of the sensitivity of cells to insulin. As a result, the body is more active in processing food into energy rather than fat.
2. Spend minimum time in sports
A 10-15 minute vigorous workout is often more effective in terms of boosting metabolism than an hour’s jogging or some thoughtful yoga of the same duration. High-intensity interval training has long been popular in the US. These are exercises in which short periods of maximum activity are interspersed with short periods of rest.
The reasons for the acceleration are different. In particular, it improves the absorption of lipids and glucose, those “bricks” from which fat is formed if they are not assimilated. Also, the body gets used to consuming more oxygen. Because of this, the consumption of calories after a short but intense workout increases sharply and for a long time (for a period from a couple of hours to a day).
3. Breathe deeply
Sometimes you read about another diet – and you want to breathe. And it is right! Deep breathing is a much more effective way to lose weight than strict dietary restrictions (in general, strict diets are more likely to make you gain weight than lose weight).
And the logic here is simple; the deeper you breathe, the more oxygen enters the bloodstream, and the more active in the process of processing food, including fats and sugar, into energy.
4. Drink cold water
Everyone who is losing weight has probably heard; if you drink a glass of water 20-30 minutes before meals, you will eat less. But did you know that if you drink water straight from the refrigerator, it will at least double the effect?
Coldwater will not only fill your stomach (which means you will feel full) but will also force the body to spend extra calories to keep warm. Half a liter of such water – and the metabolic rate will increase by 30% until you get warm.
Also read: How to Stop Hating Your Body.
5. Eat before bed
From the point of view of those looking to maintain or lose weight, this sounds blasphemous. But scientists from the University of Florida found the Effect of Casein Protein Before Sleep on Fat Metabolism in Obese Men; A light snack before bedtime can improve the nighttime metabolism and activate fats’ processing.
The study was conducted with the participation of obese men and, of course, needs to be rechecked on more ordinary people, but it still makes sense to take its results into account. Yes! In this context, a light snack is a portion of no more than 150 kcal with a predominance of protein.
6. Get enough sleep
Lack of sleep is a sure way to slow down your metabolism; In particular, sleep deprivation dramatically lowers leptin levels, an important hormone that regulates energy intake and appetite. In order not to put sticks in the wheels of your own metabolism, try to get enough sleep regularly and properly. Remember, this is just as important as regular exercise and a balanced diet for weight loss.
Adapted and translated by Wiki Avenue Staff
Sources: Life hacker