The exchange processes perform the main work, because human health and the activity of internal organs depend on them. Girls who want to get rid of extra pounds, looking for information on how to disperse the metabolism for weight loss. And this is not surprising, because due to natural processes, products entering the body are absorbed faster, which leads to a decrease in body weight.
The main causes of metabolic disorders
But not all the rate of decomposition of products may please. There are reasons for which the metabolism is very slow.
Lack of calories
One of the main factors affecting the slowdown of metabolism is the frequent consumption of low-calorie or low-fat foods. As a result, the body loses enough micronutrients and vitamins that are necessary for the full functioning of internal organs.
As a result, the body experiences severe stress, gives the brain a signal of a lack of important micro and macro elements. As a result, fats are deposited "in reserve", metabolic processes slow down.
Low physical activity
Often a sedentary lifestyle leads to slower metabolism. A person, if he eats properly, does not have bad habits, goes in for sports, most often does not have any problems with the loss of extra pounds. This was made possible through a balanced approach, but its main feature is full physical activity. In sports, the heartbeat quickens, making the blood circulation faster. Due to this, the body is saturated with a large amount of oxygen, which leads to the splitting of adipose tissue.
Wrong meal
Many believe that you can get rid of extra pounds if you eat up to 3 times a day in standard portions. But this statement is wrong. The human body can be compared with a stove, which requires wood for a full burning.
So all the internal organs require nutrients from food. Moreover, we must remember that vitamins and minerals are absorbed in small quantities. For this reason, the optimal solution to speed up metabolism is fractional nutrition. This will speed up the metabolism.
Dehydration
A person is 80% water, so dehydration can cause serious problems. Few know that metabolism is the process of converting vitamins and minerals from one form to another. And all these processes take place in the extracellular fluid. The lack of water leads to a slowdown in metabolism, which naturally leads to a set of extra pounds. For a full life, you need to drink at least 2.5 liters of water per day. And remember that the body does not perceive fruit drinks, tea, coffee and other beverages.
Lack of minerals and vitamins
Fresh fruits and vegetables contain a lot of liquid that a person needs for normal life. And in the absence of seasonal products, it is possible to supplement the lack of vitamins and trace elements with special medications. In order not to harm the body, it is desirable to coordinate their reception with a doctor or a nutritionist.
The main ways to speed up metabolism
The rate of metabolic processes depends on a number of factors. This is the total body weight, and gender, and the age of the person, chronic or acquired diseases. There are several basic ways to help speed up metabolism.
Use more fluid.
With a lack of water, metabolism can slow down. Therefore, it is worth drinking at least 2.5-3 liters of pure water per day. Additionally, include in your diet kefir, sour milk, milk, juices. Also do not forget about green tea, herbal infusions, fruit drinks and so on. This is especially important in the summer. During this period it is better to give preference to cold water. The body will spend more energy to warm the fluid, which will automatically speed up the metabolism.
Sports activities
Exercise accelerates blood circulation and metabolic processes in the body. It does not have to exhaust yourself: you just need to do exercises in the morning and two or three times a week to attend your favorite workouts.
You can sign up for Pilates, aqua aerobics, ballroom dancing and so on. Catching up at home, start to swing the press, push-up, jump with a rope. You can consider the option of visiting the pool, because swimming is great effect on the muscles.
Proper nutrition
The first thing to do is balance the morning breakfast. It must be nutritious. This will start the metabolic processes in the body, the body will wake up, will begin to digest food. The second point is split meals. The number of meals - at least 5 times a day, you need to eat every three hours. Learn to consume only healthy food, forget about fast food, sausages, canned goods. Include more legumes, cereals, vegetables, fruits, fish in your diet. All these products accelerate the metabolism, therefore well contribute to getting rid of extra pounds. Try to steam or multicooker.
Products that help speed up the metabolism
The inclusion of the following products in the diet will speed up the metabolism:
Green tea. You need to drink about 3-4 cups of green tea, but you can substitute herbal tea. It is able to accelerate the metabolism of about 5% per day. At the same time, the first consumption of green tea may occur in breakfast, since this drink contributes to the awakening of no worse than black coffee.- "Seafood Cocktail". Make your diet so that at least three times a week you eat seafood. This may be fish, and shrimp, and squid. The listed ingredients are added to salads, preparing snacks, first and second courses. Additionally, you can combine with nuts, fresh vegetables, flaxseed, which will only benefit your body.
- Pepper. Red ground or chili is a great seasoning that speeds up the metabolism. Just add them to the first and second dishes, which will automatically start the process of burning fat.
- Coffee. Natural coffee beans are famous for their beneficial properties. Due to the fact that the composition of the drink contains caffeine, it breaks down fat deposits and speeds up the metabolism. Drink about 2 cups of coffee a day.
- Grapefruit. Get in the habit of eating half of the fruit each day. But if you do not like the taste of grapefruit, replace it with 2 lemon slices and just add them to the tea.
- Mustard powder. This is a natural fat burner. But the process of losing weight will be faster if you get mustard seeds: soak them in filtered water, leave to infuse for three hours, then use in small portions throughout the day. Remember that this product is suitable only for those who do not have gastrointestinal diseases.
- Protein. Protein or pure protein is an excellent fat burner. Contained in fish, white meat, cottage cheese, cheese products. But if you wish, you can replace food with a can of sports nutrition.
- Apple vinegar. Just buy apple cider vinegar in a concentration of up to 9% and fill it with salads.
- Cinnamon. This is a particularly relevant product for those who suffer from diabetes. Cinnamon in a hammer or pod form reduces the level of sugar, normalizes the level of glucose, can fight with other associated diseases. Seasoning is added to coffee, tea, salads.
- Beans and cereals. Be sure to start your day with oatmeal. Add these ingredients to the salad, eat as a snack with red fish or meat.
Green tea. You need to drink about 3-4 cups of green tea, but you can substitute herbal tea. It is able to accelerate the metabolism of about 5% per day. At the same time, the first consumption of green tea may occur in breakfast, since this drink contributes to the awakening of no worse than black coffee.Some practical recommendations
In addition to sports and normalization of nutrition, it is very important to correct your usual way of life. First, alternate calorie intake. It must be remembered that the human body adapts to any changes.
By eating the same foods, you cannot achieve results. Make a menu so that every two to three days the diet changes from low-calorie to high-calorie. This will avoid unnecessary stressful situations that may arise when consuming energy or fatty foods.
It is important to pay attention to the regime of work and rest. Try to go to bed no later than 10:00 pm, wake up around 8:00 am, the total number of hours of sleep is at least 7. Also remember that the last meal should be at least 3 hours before bedtime.
If you are very hungry, drink a glass of milk, adding a little ground cinnamon.
It is very important to give up bad habits. For example, when smoking in the cavity of the lungs appear education, which constrict blood vessels, slow down blood circulation. The same applies to alcohol: ethyl alcohol and its components adversely affect the activities of all organs.
It is easy to speed up the metabolism, if you understand exactly how our body works. First of all, you need to balance the diet, increase the amount of water consumed. Also exercise and pay proper attention to quality sleep.
