A delayed metabolism, or metabolism, is a common cause of formation and maintenance of excess weight. If it’s not about serious diseases and violations of the thyroid gland, then to disperse metabolic processes you need to follow a number of simple rules:
- there are gradually, but often – this forces the body to realign the metabolism into a continuous digestion of food, and Slightly increases body temperature, which leads to the breakdown of subcutaneous fat. At the same time, preference should be given to products with a low glycemic index, since a sharp increase in the level of sugar in the blood will lead to the production of a large dose of insulin-a hormone responsible for preserving existing fat reserves and preventing it from breaking down
- sufficient water consumption-the liquid is necessary for the transport of nutrients to the organs and the removal of decomposition products. By itself, water does not affect the metabolism, but its lack slows it down (thus, the liver goes into water extraction mode, temporarily stopping fat burning; it is difficult to remove decomposition products and slags from the body)
-consumption of various foods and drinks, such as green tea (at least 800 ml per day), apple cider vinegar (suppresses cravings for sweets, accelerates the breakdown of fats: take half a teaspoon for 200-250 ml of water before meals), fish oil (contains omega-3 fatty acids that regulate the level of 20% leads to an increase in energy costs by 5%).%)
- any physical activity leads to a significant increase in the speed of metabolic processes over the next hour. Morning runs with periodic accelerations stimulate the metabolic rate for the next 24-36 hours, increasing their speed by 5-7%. Strength training retains its influence for the next two days. Physical activity in the evening prevents natural processes from slowing metabolism. In addition, the increase in muscle mass produces a long-term effect: one kilogram of muscle spends on its maintenance in the range of 35-45 kcal, against 4 kcal in fat. For these reasons, it is recommended to run in the morning every day, engage in the gym “silovuha” 3-4 times a week
- deep breathing and aerobic loads provide a sufficient supply of oxygen necessary for the oxidation of fats. Fat can not burn at all without oxygen, because in the process of strength training, by nature anaerobic, it is impossible to achieve fat consumption
- full sleep, during which somatotropin is produced, growth hormone responsible for accelerating metabolic processes and burning extra calories. As the researchers Note, 8-hour sleep is necessary for the normal course of fat breakdown processes. However, much depends on the somatotype: the endomorph should sleep no more than 7 hours, and the ectomorph can afford a 9-hour sleep
- body massage and contrast shower (with a decrease in temperature from 34 to 20 degrees Celsius, and in the end – with cold water) improve blood circulation, which leads to an increase in the speed of metabolic processes. Approximately also acts a bath and sauna – increases the metabolic rate several times. Simultaneously, the skin opens and through them slags are removed.
Fitness and health 