To lose weight, you must burn calories or, put another way, accelerate and keep your metabolism accelerated. But ... how can you speed up th...
To lose weight, you must burn calories or, put another way, accelerate and keep your metabolism accelerated. But ... how can you speed up the metabolism of a simple and healthy way? Learn now how you can burn more calories with these 10 tips based on scientific studies.
Many studies have analyzed the effects of water in total calorie intake and metabolism and all agree that drinking water helps to lose weight.
It has been confirmed that drinking half a liter of increases metabolism increases between 10% and 30% and it stays accelerated for about an hour.
Also, the daily consumption of 2 liters of water increases the burning of calories 96 calories total.
You have to take into account that water is a drink with 0 calories, so by drinking water instead of soda or juice, for example, you consume fewer calories automatically.
According to the results of several studies, people who drink water instead of other kinds of drinks ingested 9% fewer calories a day, ie 200 calories a day less.
Also, if the water you drink is cold, caloric expenditure will be even greater because your body uses more calories to heat it to body temperature.
Finally, it has been found that simply drinking a pint of water about half an hour before each meal increases weight loss by 44%.
Digestion and metabolism of food you consume require a certain caloric expenditure and this cost varies depending on the type of food.
In the case of foods rich in protein, they need a greater amount of calories than foods containing mainly fat or carbohydrate.
According to several studies, people who eat a lot of protein can spend up to 260 more than people who consume very little calories; and this figure is what can burn in an hour of moderate intensity training.
Similarly, the protein has a high satiating effect, improves the function of certain regulatory hormones can accelerate weight and metabolism 80-100 calories a day.
It is important to note that protein consumption not only increases metabolism but also keeps accelerated to prevent loss of muscle mass.
Interval training high intensity (HIIT for short) is a high intensity workout that lasts less than 20 minutes and includes various physical activities.
Among its benefits are speeding up the metabolism and maintenance even after finishing training and powerful fat burning effects.
In one study, it was observed that subjects who performed HIIT eliminated 9 times more fat than those who performed resistance training.
In fact, many slimming supplements using this substance as ingredient.
An example of food rich in capsaicin is the pepper or hot pepper, which can add a lot of dishes and recipes to give a spicy touch and at the same time help you lose weight.
However, frequent consumption of foods with capsaicin can cause a tolerance to the substance, which results in a reduction of the effects on eating spicy foods assiduous people.
Exercise muscles and build muscle mass also favors accelerating the metabolism.
Many studies agree that weight lifting exercises help prevent muscle loss while preventing metabolism slows during a period of weight loss.
If you can not go to the gym, you can also do body weight exercises such as pushups, squats, sit-ups, etc.
Several studies have proven that caffeine in coffee can speed up metabolism between 3% and 11%.
In addition, coffee is a natural fat burner, which has been proven to increase fat burning by 29% in lean women and 10% in obese men.
Green tea is also a caffeinated beverage and as such, has properties that accelerate the metabolism and helps in losing weight.
However, they are catechins, antioxidants present in green tea, the most responsible for green tea contribute to greater fat burning.
Some studies have shown that drinking green tea can increase metabolism by 4-5%.
In research it found that men who drank green tea and exercise practiced eliminated 17% more fat than those who did not.
Also, green tea is a low-calorie drink and many studies show that both drink like green tea extract in supplement favor weight loss; although even stronger finish results confirm this effect are needed.
Sleep a few hours and in an unsuitable environment causes fatigue and weakness, but also increases appetite and cravings.
Apparently, lack of sleep negatively affects the metabolism and found a strong link between sleep deprivation and obesity:
Children who do not get enough sleep have a 89% higher risk of obesity.
Adults who do not get enough sleep have a 55% higher risk of obesity.
On the other hand, lack of sleep also contributes to obesity by altering the hormone ghrelin, cortisol and leptin.
But that is not all…
Sleep little and badly may increase the risk of type 2 diabetes, as glucose levels and insulin resistance increase when a person does not sleep well.
Coconut oil is a special grease because of its composition.
Unlike other saturated fats, coconut oil is composed of medium chain triglycerides which influence metabolism and reducing appetite increasing burning calories.
It has been shown that fatty acid medium chain may accelerate metabolism to 12% and there is evidence which confirm that taking two spoonfuls of coconut oil decreases significantly abdominal fat.
Spending a lot of time sitting is an unhealthy habit that can contribute to the development of various diseases, including obesity are included.
In one particular study, work one afternoon standing caused a burning extra calories equivalent to 174 calories.
If you're somebody who works most of the time sitting, try to get up and walk every so often and take breaks to stand.
1. Drink more water (cold if possible)
Today it is a scientific fact that water intake promotes weight loss.
Many studies have analyzed the effects of water in total calorie intake and metabolism and all agree that drinking water helps to lose weight.It has been confirmed that drinking half a liter of increases metabolism increases between 10% and 30% and it stays accelerated for about an hour.
Also, the daily consumption of 2 liters of water increases the burning of calories 96 calories total.
You have to take into account that water is a drink with 0 calories, so by drinking water instead of soda or juice, for example, you consume fewer calories automatically.
According to the results of several studies, people who drink water instead of other kinds of drinks ingested 9% fewer calories a day, ie 200 calories a day less.
Also, if the water you drink is cold, caloric expenditure will be even greater because your body uses more calories to heat it to body temperature.
Finally, it has been found that simply drinking a pint of water about half an hour before each meal increases weight loss by 44%.
2. Eat plenty of foods rich in protein
Your body not only burns calories when you exercise or you move.
Digestion and metabolism of food you consume require a certain caloric expenditure and this cost varies depending on the type of food.In the case of foods rich in protein, they need a greater amount of calories than foods containing mainly fat or carbohydrate.
According to several studies, people who eat a lot of protein can spend up to 260 more than people who consume very little calories; and this figure is what can burn in an hour of moderate intensity training.
Similarly, the protein has a high satiating effect, improves the function of certain regulatory hormones can accelerate weight and metabolism 80-100 calories a day.
It is important to note that protein consumption not only increases metabolism but also keeps accelerated to prevent loss of muscle mass.
3. Perform interval training high intensity (HIIT)
Among its benefits are speeding up the metabolism and maintenance even after finishing training and powerful fat burning effects.
In one study, it was observed that subjects who performed HIIT eliminated 9 times more fat than those who performed resistance training.
4. Prepare spicy foods
Some foods contain substances such as capsaicin, which are able to reduce appetite, increase metabolism and increase fat burning.
An example of food rich in capsaicin is the pepper or hot pepper, which can add a lot of dishes and recipes to give a spicy touch and at the same time help you lose weight.
However, frequent consumption of foods with capsaicin can cause a tolerance to the substance, which results in a reduction of the effects on eating spicy foods assiduous people.
5. Do weight lifting
Many studies agree that weight lifting exercises help prevent muscle loss while preventing metabolism slows during a period of weight loss.
If you can not go to the gym, you can also do body weight exercises such as pushups, squats, sit-ups, etc.
6. Takes coffee
In addition, coffee is a natural fat burner, which has been proven to increase fat burning by 29% in lean women and 10% in obese men.
7. Drink green tea
Green tea is also a caffeinated beverage and as such, has properties that accelerate the metabolism and helps in losing weight.However, they are catechins, antioxidants present in green tea, the most responsible for green tea contribute to greater fat burning.
Some studies have shown that drinking green tea can increase metabolism by 4-5%.
In research it found that men who drank green tea and exercise practiced eliminated 17% more fat than those who did not.
Also, green tea is a low-calorie drink and many studies show that both drink like green tea extract in supplement favor weight loss; although even stronger finish results confirm this effect are needed.
8. Sleep well
Rest and sleep also affect metabolism and weight loss.
Sleep a few hours and in an unsuitable environment causes fatigue and weakness, but also increases appetite and cravings.
Apparently, lack of sleep negatively affects the metabolism and found a strong link between sleep deprivation and obesity:
Children who do not get enough sleep have a 89% higher risk of obesity.
Adults who do not get enough sleep have a 55% higher risk of obesity.
On the other hand, lack of sleep also contributes to obesity by altering the hormone ghrelin, cortisol and leptin.
But that is not all…
Sleep little and badly may increase the risk of type 2 diabetes, as glucose levels and insulin resistance increase when a person does not sleep well.
9. Replace your usual cooking oil, coconut oil
Unlike other saturated fats, coconut oil is composed of medium chain triglycerides which influence metabolism and reducing appetite increasing burning calories.
It has been shown that fatty acid medium chain may accelerate metabolism to 12% and there is evidence which confirm that taking two spoonfuls of coconut oil decreases significantly abdominal fat.
10. Do not spend much time sitting
Spending a lot of time sitting is an unhealthy habit that can contribute to the development of various diseases, including obesity are included.In one particular study, work one afternoon standing caused a burning extra calories equivalent to 174 calories.
If you're somebody who works most of the time sitting, try to get up and walk every so often and take breaks to stand.
