That’s why if your goal is to lose weight, in addition to following a healthy and balanced diet, exercising, sleeping well and not abusing alcoholic beverages, it’s worth adopting strategies that help you to Improve Metabolism and Lose Weight Meet some of them below.
5 Strategies to Improve Metabolism and Lose Weight
1. Avoid very restrictive diets
Eating very little may seem like the solution to lose weight, as it greatly reduces calorie consumption. However, this tactic is far from being a good idea.
A serious problem is that eating very little does not allow access to a series of essential nutrients to the body in the correct amount, which can cause health problems.
In addition, a very restrictive diet provides very little energy for the body, usually well below what it needs to perform its activities. As a result, the person lives with hunger.
The radical change in diet and the fact of not eating enough to quench hunger will make the desire for sweets, fast food and other caloric nonsense increase. So, one hour the person can’t stand it and throws himself into the gluttony, regaining all the weight he lost or even gaining even more weight.
The question of metabolism
In the midst of all this, the restrictive diet also slows down the metabolism. That’s because this type of food goes against the pattern that the body is used to following.
If a diet involves a drastic reduction in calorie intake, the body will compensate by going into so-called starvation mode. In this state, he reduces calorie expenditure to maintain his energy balance and prevent starvation.
As a result, the metabolism slows down, the exact opposite of the goal you have when trying to lose weight. After all, a faster metabolism equals easier weight loss.
That’s why, instead of going radical and going for a very restrictive diet, the ideal is to have balance and make the diet healthier little by little, progressively.
2. Drink plenty of water
Did you know that weight gain and muscle mass reactions take place in an aqueous medium? That is, to maintain good shape it is essential that the body is always well hydrated. The more water you drink, the more your metabolism will work.
One example of this is that, based on three studies that showed that dehydration reduces metabolism, students at the University of Utah decided to investigate how hydration can affect metabolism at rest.
They divided the research participants into three groups: those in the first drank four glasses with about 230 ml of water per day, those in the second eight glasses with the same amount of water per day and those in the third 12 glasses with approximately 230 ml of water per day. water per day.
After analysis, those responsible for the experiment identified that participants who took eight or 12 glasses of water daily burned calories at a faster rate, compared to those who were not fully hydrated.
Therefore, if you tend to forget to drink water throughout the day, start leaving a bottle or glass of water always close at hand and put into practice the tips for drinking more water in your diet .
3. Season food with pepper
It is quite true that not everyone likes pepper. However, it deserves a chance as it contains a compound called capsaicin , which is known to help speed up metabolism.
The substance increases the amount of heat that the body produces, in a process that is called thermogenesis and causes an increase in metabolism. However, this increase is small.
One study that looked at people who ate one gram of red cayenne pepper found they burned only 10 more calories over four and a half hours compared to those who didn’t eat the pepper.
Furthermore, it is possible to no longer obtain the same benefits when pepper consumption is regular, as over time the body adapts to the effects.
But even so, for those who are not in the habit of using pepper, starting to season their meals with it can help a little. If consuming the ingredient is difficult for you.
4. Include caffeine in everyday life
Caffeine is another substance that has a positive effect on accelerating metabolism. Apparently, caffeine increases energy consumption even when the body is at rest, which stimulates thermogenesis.
However, it is worth noting that some studies on the effects of caffeine on weight have been conducted in animals. This makes it difficult to understand whether the results would be the same in humans.
The substance is present in beverages such as black coffee, black tea and green tea. However, to really enjoy the benefits of caffeine in relation to metabolism, coffee and teas must be prepared without sugar, sweetener, milk or any other supplement.
5. Build muscle mass (lean mass)
Muscle tissue is metabolically more active than fat. Thus, people who have more muscle burn more calories, even when the body is at rest. It’s called basal metabolism .
According to the American Council of Exercise , the leading non-profit organization for certifying health and professional trainers in the United States, muscle (lean mass) burns 3 to 5 times more calories than fat. In practice, it has been found that 450 grams of muscle uses 10 calories a day, while 450 grams of fat uses only two to three calories.
Thus, including a strengthening and muscle building training in your physical exercise program can be an excellent idea to stimulate your weight loss.