Metabolism is not just a process that affects your weight. When it worsens, a person feels tired, the craving for life disappears. The worse the metabolism, the slower the body recovers and responds to internal and external negative influences.
Metabolism can slow down due to unhealthy diets, bad habits, and a sedentary lifestyle. If the metabolic decline is not related to genetics and disease and is caused by an inappropriate lifestyle, it can be reactivated and returned to normal through several actions.
Eat a healthy diet
We are not talking about any special diets, but about quite affordable nutrition. To improve metabolism, you should have breakfast with foods rich in protein and fiber. Such foods require more energy to be broken down and digested, which stimulates the body to increase its metabolism.
Scientists have also found that you can increase your metabolic rate by an average of 8 percent by adding capsaicin-rich chili peppers to your meals. In addition to improving metabolism, the capsaicin in peppers increases satiety by helping you eat less food.
Plus, by adding foods rich in omega-3 fats to your diet, you can help your body balance blood sugar levels and reduce inflammation, which also speeds up your metabolism.
Sometimes you can indulge in carbohydrate-rich foods. Research has shown that the rare consumption of carbohydrate-rich foods with the right diet knocks the body down, forcing it to release hormones that boost metabolism and speed up the burning of calories.
Drink more water and green tea
It is very important for the body to maintain fluid balance. If it is not enough, the metabolism slows down, and health problems begin. During dehydration, the body cannot extract all the nutrients from food and get rid of harmful elements. It lacks energy and starts poisoning due to accumulated toxins.
Doctors say that you need to drink enough fluids to improve your metabolism. Also, scientists have found that drinking green tea improves metabolism and speeds up burning fat. This is due to the catechins it contains, which are powerful antioxidants. Through a series of studies, researchers found that people who regularly drank green tea lost more fat tissue than those who drank other drinks.
In addition, drinking 2-4 cups of green tea a day helps the body burn 17 percent more calories for a short time during moderate-intensity exercise.
By the way, drinking green tea is also one of the ways to live longer.
Get enough sleep
Studies have shown that when a person sleeps a little, their body produces the hormone ghrelin, making you feel hungry. Also, due to lack of sleep, the body produces less leptin, a hormone that helps you feel full.
To improve your metabolism and stop feeling hungry all the time, you need to follow a sleep schedule.
Sleep cool and take a cold shower
According to a 2014 study by the American Diabetes Association, cold temperatures can help increase the percentage of brown fat – tissue that looks more like muscle and helps the body burn other harmful types of fat by speeding up the metabolism.
Scientists have found that sleeping in a cool room at a temperature of 19 degrees helps produce brown fat and take a cool shower in the morning.
In stressful situations, the body releases the hormone cortisol, which impairs metabolism and may increase the risk of obesity in the long term. For example, one study found that stressed participants for 24 hours consumed an average of 104 fewer calories after meals. The figure seems small, but this can lead to an increase in weight of 5 kilograms per year at a further distance.
Live an active lifestyle
One of the most obvious ways to tune your metabolism for maximum efficiency is to stop sitting all the time and start an active lifestyle.
Scientists have found that strength training is best for activating brown fat and speeding up metabolism. But, as they note, a person still needs rest. What’s more, short activity breaks significantly speed up your body’s burning of glucose, which not only helps you get more energy but also lowers your blood sugar.
Aerobic exercise also helps speed up your metabolism. Interval workouts in the gym or short runs are best suited for this.