How to speed up your metabolism

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The way in which your body changes calories into energy has a big influence on your weight

The way in which people gain or lose weight is different for everyone. Each human being reacts in a different way to the food and drink they consume, and also to exercise. Why? Because everyone has a different metabolism and, really, it’s that that counts. There are people who eat anything and everything and don’t put on weight. Others don’t eat much but can’t seem to manage to lower their body fat percentage. Let’s have a look at metabolism and how it works.

Metabolism is a group of enzymes and hormones responsible for transforming fat cells into energy. The quicker your metabolism works, the more fat you’ll burn. The fat-burning process works like this:

  • 60-70% of fat is used just to keep the body alive; this is your basal metabolism. It depends on your genes, but there are some variables which can be modified, which I will come to
  • 10-15% is the digestive metabolism, in other words, the burning of calories used for the process of digestion
  • 15-30% is used for physical activity

Did you notice that the majority of this process is done while you’re at rest? So, how can you increase that metabolism? By having muscles! Increase your lean mass! Your muscular tissue burns three times the fat as fatty tissue. Aerobic workouts are important, but you’ll need muscles if you want to burn fat. So give more attention to muscle work-outs.

Digestion is the second factor in fat burning. Start by increasing your intake of lean proteins (the ones you’ll find in chicken and fish, for example), because protein digestion uses three times more calories than that of carbohydrates or fats. A good way of improving your digestion is by following a few of our dietary tips.

Maybe you aren’t able to control your metabolism, seeing as it is intrinsic to your own nature, but you can help it to improve and get it working for you. If this is what you really want, change your habits! Eat properly, do exercise and, in the medium term, your body will start giving you the results!

Five tips for improving fat-burning in the digestion process

– After main meals, eat every 3 hours. Opt for light foods, such as fresh or dried fruits and cereal bars…
– Increase your intake of foodstuffs which help to accelerate the metabolism: chilli pepper, green tea, ginger, cinnamon, omega 3 and fibre, for example, are great!
– Drink water! It’s essential for transporting vitamins, minerals and hormones; as well as eliminating toxins and helping with the inner-workings of the intestines
– Sleep well, because when your body wakes up well rested, it burns calories quicker.
– Control your stress levels. This will keep your cortisol levels low. Cortisol is a hormone which increases abdominal fat.

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About Author

Patrícia Milani

She holds a degree in Physical Education, is 48 years old, and has worked for the past 30 years as a personal trainer. She used to enjoy running, but a problem with her foot has begun to limit one of her passions. She loves travelling to the beach, likes animals and loves her daughter, Giulia!

1 Comment

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