How to speed up your metabolism? This question is asked by many people who struggle with excess body weight. While the rate of metabolic changes is largely a matter of genetics, it is worth knowing that there are many factors that can have a positive impact on the metabolic process and, consequently, help you lose unnecessary kilograms. How to improve metabolism? What speeds up metabolism? You will find the answers to these questions below.
The metabolic changes taking place in the body are commonly referred to as fast and slow. People with a fast metabolism do not have to count calories and engage in intense physical activity to maintain a healthy weight, because their body burns calories like crazy. On the other hand, people with a slow metabolism gain weight for no apparent reason, it is very difficult for them to lose excess weight, and the weight loss effects are usually far from satisfactory. In their case, improving their metabolism is the only way to achieve their dream figure. This is due to the fact that a slow metabolism does not allow the use of nutrients in an optimal way. As a result, unburned calories are stored as energy reserves in the form of fat tissue. How to boost your metabolism? Before we answer this question, it is first necessary to explain what these metabolic changes actually are.
What is metabolism?
When talking about metabolism, we mean all the complex biochemical processes that constantly occur in the body's cells. The processes in question lead to obtaining energy from nutrients that we supply with food. This one is 50-70 percent. it is used to maintain all vital functions. This energy expenditure is referred to as basal metabolic rate, or BPM. However, it must be emphasized that all activities we perform during the day, as well as internal processes such as digestion and thermoregulation, also require energy coverage. These needs are met by the remaining energy value, which constitutes 30-50 percent. general. We are talking here about above-basal metabolic rate, i.e. PPPM. PPM and PPPM together make up CPM - total metabolic rate. If the amount of calories obtained by the body from nutrients exceeds the CPM value, the surplus is stored in the body as fat tissue.
Many factors influence the rate of metabolic changes. Age, gender, hormonal status, physiological condition, level of physical and mental activity, climatic conditions, quantity and quality of meals consumed - all this is of great importance. However, it should be mentioned that the first violin in this orchestra is played by genes. Some people inherit a fast metabolism from their parents or grandparents. Such people can indulge in "nutritional sins" without any visible consequences. They can consume large amounts of calories and still not gain weight. Some people, however, are not so lucky. In people with a slow metabolism, an increase in fat tissue may occur without any apparent reason, even if the elementary principles of proper, healthy nutrition are followed. This is due to the fact that slowed metabolic processes do not allow optimal use of all calories supplied with food.
What speeds up metabolism – effective ways
Does this mean that a slowed metabolism completely prevents you from losing excess weight? Well, no. By following strict diets and appropriate training, you can reduce your body weight. The problem is that this process is extremely difficult and long. This means that not everyone can stick to their decision, and after losing weight, many people return to their original weight (or even higher). In this case, the starting point should be to accelerate your metabolism. Then, the reduction will be much easier and its effects will be permanent.
How to speed up your metabolism? It all comes down to a long-term lifestyle change to a more hygienic one. The process is more like a marathon than a sprint. It requires following certain rules and strict adherence to resolutions, but in consequence it gives very good results. What improves metabolism? Here you should mention factors such as:
- regular physical activity,
- proper eating habits,
- a healthy, well-balanced diet,
- supplementation of key microelements.
As you can see, it all comes down to a healthy lifestyle.
Regular physical activity
It is probably no surprise to anyone that exercise has a beneficial effect on the rate of metabolic changes. However, it is worth knowing that some forms of physical activity bring better results than others. Although cardio training, i.e. performed in the aerobic heart rate zone, accelerates metabolism during exercise, it does not bring long-term results. How to stimulate your metabolism with exercise? By implementing interval training.
>Intervals involve alternating exercises in the aerobic and anaerobic compartments. Thanks to this, the body uses more oxygen and the mitochondria use energy faster. Under regular training, they multiply in the cells and the body uses more energy. In addition, intervals allow you to incur oxygen debt. This means that for several hours after you finish exercising, your body uses more oxygen and burns more calories.
>Are you wondering how to further speed up your metabolism with physical exercise? Another beneficial form of training is resistance exercise. Muscle uses much more energy than fat, even at rest. By increasing muscle mass, we increase the rate of metabolic changes.
Proper eating habits
How to speed up your metabolism with proper nutrition? In this aspect, the regularity of eating meals is crucial. By eating at random times, we slow down the metabolism process. To protect itself against possible nutrient deficiency, the body begins to limit energy consumption and store reserves. By eating regularly, we send a signal that creating fat reserves is unnecessary.
If you are wondering how to improve your metabolism, you must know that you should start each day with a nutritious breakfast. This is not a joke. Scientific research has proven that a meal eaten within an hour after waking up has a positive effect on the metabolic rate.
A healthy, properly balanced diet
When answering the question of how to improve metabolism, it is impossible not to mention that apart from the timing of meals, their quality is also important. What to eat to speed up your metabolism? Meals should be composed taking into account all nutrients. Excluding any of them will lead to an imbalance in the body, and this will not have a beneficial effect on metabolism. The supply of nutrients should first include those macroelements whose metabolization requires the greatest energy expenditure. Complex carbohydrates and proteins should be at the forefront, while unsaturated fats must be at the tail.
Useful tip: if you are wondering how to increase your metabolism, start adding spicy spices to your meals, such as turmeric, black pepper, cayenne or chili. These ingredients have a beneficial effect on the thermogenesis process.
Supplementation of key microelements
Please remember that meals should also be rich in vitamins and minerals. Any deficiencies will be covered by effective supplementation . How to speed up metabolism? Key vitamins and minerals are:
- vit. B1: takes part in the metabolism of carbohydrates,
- vit. B2: participates in all key metabolic processes,
- vit. B5: is a key micronutrient in energy management and synthesis reactions,
- vit. B6: participates in the metabolism of fats and carbohydrates,
- biotin: is a coenzyme in the synthesis of macronutrients,
- niacin: participates in the metabolism of all macronutrients.
Other important micronutrients are: phosphorus, calcium, magnesium, potassium, sodium, selenium, zinc, iodine and manganese. Meals cannot always cover the full requirement for micronutrients. This is where EATYX dietary supplements come in handy. What speeds up metabolism?
To support the body's vital forces, it is worth using the eatyx HYPER VITAMINS AND MINERALS + PROBIOTICS preparation. This innovative dietary supplement contains a complex of essential vitamins and minerals, as well as 10 strains of probiotic bacteria with as many as 3 billion units.
Did you know that a slow metabolism can result from the accumulation of toxins in the body? That is why it is worth including eatyx HYPER DETOX 360 on the list of supplements. We have developed the formula of this innovative product in such a way that it includes active ingredients that increase metabolism and accelerate the excretion of harmful substances from the body.
Accelerating metabolism and health
We already know how to speed up metabolism, what supports metabolism and what to speed up metabolism. Finally, one more important question should be answered: how does all this improve health?
It should be remembered that excess fat tissue contributes to the development of many serious chronic diseases, especially heart and circulatory system diseases, but it is also important to mention the increased risk of cancer development. Excessive body weight also has an adverse effect on the condition of the musculoskeletal system. By accelerating metabolism, we make it easier to fight obesity and thus limit the possible negative effects of excess body weight.
