How Can I Increase My Metabolism?

How can I increase my metabolism?

Information that is familiar to such people. Metabolism is affected by heredity and falls with age, but is influenced by certain foods, behaviors, and exercise. You can change the amount of energy your body can burn.

Trendy Ways to increase your metabolism include “petit fasting” and “apple cider vinegar”. But they are unfounded and may have a negative impact on health.

　Instead, take 15 habits and increase your metabolism.

1. Work on weight training

　If you give a dumbbell, your calorie consumption will remain high even after you stop exercising. That doesn't mean that just giving a kilogram of dumbbells will cut your calories.

According to a study reported in the journal Journal of Translational Medicine, a 24-hour metabolism can be increased by 452 kilocalories when the weight is increased and the break between sets is shortened. That's it.

　On the other hand, if the weight was lightened and the break between sets was lengthened, the calories burned at the same time only increased by 98 kilocalories.

2. Do aerobic exercise

　A small study conducted in 2011 found that caloric aerobic exercise increased the calorie consumed in the 14 hours after exercise by as much as 200 kilocalories.

Training with high intensity in a short time was easier to increase metabolism than low-intensity training over a long period of time. “With high-intensity interval training, a couple of times a week, 20-30 minutes will give you enough results,” says doctor Pamela Peak.

3. Have breakfast

　Just having breakfast can increase your metabolism. Energy consumption can be kept high all day. According to some studies, women who do not have breakfast have been 4.5 times more likely to become obese.

4). Do not eat at night

　“Taking carbohydrates at night can easily cause metabolic problems because the insulin that lowers blood sugar is less effective at night,” says doctor Aaron Sipes.

High blood sugar can cause weight gain and other complications.

　The same is true for proteins. Proteins are quickly replaced by carbohydrates and fats. All extra calories at night are stored as fat. Dinner should be done early, and lighter snacks thereafter.

5). Drinking coffee or tea

　Since caffeine stimulates the central nervous system, daily coffee increases metabolism by 5-8%.

　Similarly, according to Japanese studies, freshly made tea increases metabolism by 12%. Researchers believe that the antioxidant catechin acts on tea.

　However, some experts show that this effect is subtle and temporary. If you feel sick because of caffeine, it may not be worth it.

6). Reduce fat by taking fiber

　Studies have shown that dietary fiber can increase fat burning by 30%.

　There is also research that women who take a lot of dietary fiber are less likely to gain weight. The aim is 25 grams a day. Eat about 3 fruits and vegetables.

7). Drink water well

　According to German researchers, drinking about 1.3 liters of cold water per day makes it easier to consume calories. This is to create heat to maintain body temperature.

8). Choose organic food

　Canadian researchers have reported that taking organic chlorine in pesticides will result in lower metabolism than normal. It is believed that toxins interfered with the process of burning energy.

In addition, some studies show that weight gain is caused by the effects of pesticides. So choose organic vegetables and fruits. For example, peach, apple, pepper, celery, nectarine, strawberry, cherry, lettuce, grape, pear.

　Non-organic vegetables and fruits tend to have excessive pesticides.