When you think of metabolism, weight loss is probably one of the first things that comes to mind. This is because, as the Mayo Clinic explains, Your metabolism is the body's way of converting food and drink into energy. Your body needs energy to perform basic functions - everything, from balancing hormones to circulating blood require energy in the form of calories to get the job done. Even acts of relaxation and breathing require energy to burn.
How many calories the body needs to complete these basic functions is referred to as the basic metabolic rate (BMR) the metabolism and this quantity is not constant. Your BMR is based on size and the recommendation of body your, the age and sex your. According to Healthline, in fact, the higher your BMR, the more calories your body burns at rest - and that means it will be easier to lose weight and keep it forever. What to do, Well, to boost your metabolism and, so, to lose weight easier;
Get enough calories to boost your metabolism
For starters, make sure you eat enough. Το WebMD λέει ότι Not getting enough calories each day can lead to starvation. As a result, your body stores calories instead of burning them. When you do not eat enough, deprive your body of vitamins and the minerals it needs to thrive. According to the Nutrition Guidelines set by the US Department of Agriculture and the Department of Health and Human Services, women should take between 1.600 and 2.400 calories per day and men 2.200 to 3.200 calories per day.
Some of us prefer to eat a small meal about every three hours during the day, αλλά το Livestrong προειδοποιεί ότι if you do not pay attention to the portion size and the nutritional value of your food, this habit can lead you to consume too many calories. If you are trying to lose weight, you need to burn more calories than you consume in a day. Receive, Well, your recommended daily calories from healthy foods and if you exercise properly be sure to burn those calories. The burning from 500 to 1.000 calories a day will help you lose two pounds a week.
Add more protein to your meals
Include plenty of high protein foods in your diet, also, good for its growth metabolism your. In fact, το Eat This, Not That! says that 46 grams per day is the recommended daily dose (RDA) for women, while men must eat 56 grams. For example, you can take protein at the beginning of your day with a breakfast of eggs and oatmeal oats -contain two eggs 12 grams of protein and a cup of oatmeal has 6 grams. Alternatively, add a few tablespoons ground flaxseed (2,5 grams) in the Green smoothie or your orange juice and you will receive 28,5 grams of protein before you go out the door!
Replace salt with sodium-free spices
The salt can be the ingredient that gives flavor to everything, but leads, also, at high blood pressure, heart disease and stroke, according to the Centers for Disease Control and Prevention (CDC). So, Replacing salt with tasty spices can boost your metabolism, while at the same time it will thank your palate.
MindBodyGreen ranks it Cayenne pepper up to top spice to boost metabolism, and this is because it is full capsaicin, which makes your body produce more heat than you burn calories. Just a quarter of a teaspoon is enough to achieve your goal. You can, Well, to Add Cayenne Pepper to roast chicken or even in smoothies with mango.
Enhanced by curcumin, The turmeric –one of the healthiest spices in the world- is another spice that is great for your metabolism. The consumption 1/2 with 1 teaspoon of turmeric a day is enough. Do not forget to mix with black pepper, καθώς μια κλινική δοκιμή που δημοσιεύτηκε στο Planta Medica έδειξε ότι κάτι τέτοιο βελτιώνει τα ποσοστά απορρόφησης.