Anna Mironova

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Excess weight prevents all women from living normally. How to speed up the metabolism in the human body and quickly get rid of excess weight? For this you can use various techniques and means, change your diet. You can add to the list of means to enhance metabolism: olive oil, all kinds of herbs, folk recipes and physical activity.

Metabolism, or metabolism - how does it work normally?

Metabolism is the metabolism that occurs in the human body under the influence of various biochemical processes . Every day the human body enters nutrients, which are used by humans to maintain energy and vital functions of the body. If you sleep or rest, your body still spends some energy. Thus, metabolism is a continuous process that occurs in 2 stages:

• Catabolism – decomposition of complex substances and tissues into simple ones in order to use them to support body processes.
• Anabolism – synthesis of new structures and tissues. During this period, recovery occurs muscle tissue.

Metabolism can be slow or accelerated. This fact is influenced several factors:

Metabolic speed significantly affects the functioning of the body as a whole. Depending on how nutrients are absorbed in the human body, hormones are formed. Metabolic rate affects the number of calories needed to maintain life body.

Test – find out the metabolic rate required for your body

To find out the metabolic rate in the human body, you need to use a universal formula. The unit of measurement for metabolism will be in kilocalories.

Formula for calculating metabolic rate:

• Man:(66 + (13.7 * weight) + (5 * height) – (6.8 * age)) * 1.2
• Female: (655 + (9.6 * weight) + (1.8 * height) – (4.7 * age))* 1.2

The result obtained is the basic metabolism. With this test you can find out how many calories you need to consume per day for a normal life.

Herbs to improve metabolism – herbal teas and herbal baths

To speed up your metabolism you can use herbal teas and baths.

Treatment of metabolism with folk remedies - recipes for health and weight loss

Folk remedies are also very effective for treating metabolism.

Metabolism and excess weight strongly interact with each other. If you have extra pounds Most likely, you have problems with metabolism. To determine this, use the test, and also be sure to visit a doctor . He will hold necessary procedures and will assign you correct treatment. Do not neglect treatment, otherwise you may experience problems in the future. serious illnesses that cannot be cured with herbs alone.

Anna Mironova

Reading time: 12 minutes

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Have you noticed that many friends can eat any food and not gain weight, while you exhaust yourself with diets and cannot lose weight? Let's see how to speed up the metabolism in the body by consuming. You can learn the rules of home cooking to improve metabolism from this article.

Every woman wants to be beautiful and slim. But most girls are desperate to lose weight and don’t even realize that metabolism plays an important part in losing weight. Metabolism is the main property of a living organism, consisting of many different processes, which are divided into 2 groups: processes of assimilation and dissimilation .

General rules of nutrition to speed up metabolism - for health and slimness

• Rule #1
  Restore metabolic processes in the body it is possible giving up diets . For normal functioning of the body, a person needs to eat well. By exhausting your body with starvation diets, you push your body to emergency measures self-defense. To survive, the body begins to accumulate fat. So, give up diets while you speed up your metabolism.
• Rule #2
  will come to your aid fractional meals . Nutritionists say that in order to speed up metabolic processes, you need to eat often, but in small portions. By increasing the volume of food, you reduce its quantity. This way the stomach digests food better and does not stretch. For the stomach, the norm is food whose volume does not exceed 200 - 250 grams.
• Rule #3
  To speed up metabolism need to study exercise . Metabolism directly depends on the amount of muscle - the more muscle, the faster the metabolism. Try to live active life, don’t be lazy and play sports. You can join the gym, go for a run or swim in the pool every morning.
• Rule #4
  To speed up metabolism, eat more protein foods . To break down proteins, the body needs 2 times more calories. Using protein food You will keep your body busy, which means you will speed up your metabolism. It's good to add protein to dinner. Foods that contain proteins: chicken, eggs, fish, meat and cheese.
• Rule #5
  To speed up your metabolism, you you need to drink enough clean water . Metabolic processes take place in aquatic environment, so drinking water helps you lose weight and speed up your metabolism. Water helps remove waste, waste and toxins from the body, normalizing digestion. Insufficient water consumption provokes the accumulation of toxins in the body.
  Drink at least 2 liters of clean water per day. For best results, drink water chilled. Perfectly speeds up metabolism green tea no sugar. Black coffee will also speed up your metabolism.
• Rule #6
  To speed up metabolism, you need to get a good night's sleep . It is necessary to sleep at least 8 hours a day for metabolic processes to proceed normally. The fact is that a person who does not get enough sleep is in an exhausted and tense state. Not rested overnight, the body will begin to look for energy in foods, accumulating fats and calories.
• Rule #7
  To speed up metabolism need to use more spices :, cinnamon and pepper. Spices help fast digestion food. Just don’t overdo it with spices, otherwise you can get gastritis or stomach ulcers. Limit your sugar intake. It promotes the retention of fat in the body.
• Rule #8
  To speed up metabolic processes in the body, must be taken contrast shower (hot, cold). Alternating cold and hot stimulates metabolism. By the way, baths and saunas also have a beneficial effect on metabolic processes in the body. Heat enhances cellular activity, providing the skin free breathing and removing toxins from the body.
• Rule #9
  Try not to be nervous . Stress releases fatty acids, which are redistributed throughout circulatory system and are deposited in fat folds.
• Rule #10
  If you want to speed up your metabolism, reduce your drinking . Alcohol slows down metabolic processes. According to research, drinking alcohol with fatty foods provokes the body to burn less fat and store it in reserve.

To prevent this from happening to you, your body needs to be enriched essential vitamins:

• Vitamin C– is part of many enzymes. Thanks to it, the synthesis of proteins and antibodies occurs. The vitamin protects against unnecessary membrane oxidation. In the absence of vitamins in the body, vitamin deficiency develops and metabolism slows down. Vitamin C is found in large quantities in rose hips, black currants, lemon, and sauerkraut. For normal functioning, the body needs 100 mg of the vitamin daily.
• B vitamins– there are about 15 vitamins. Vitamin B1 is involved in the work of oxidative enzymes. If the body lacks this vitamin, muscle and nervous tissues the accumulation of toxic compounds will begin. Vitamin B1 is found in cereals, black and white bread, buckwheat, oatmeal and green peas.
• Vitamin B2 is part of many enzymes that affect the condition of the epithelium of the digestive canal. This vitamin is important for redox reactions affecting mucosal function digestive tract. If there is a lack of vitamin B2 in the body, anemia will appear and metabolism will decrease. This vitamin is found in dairy products, eggs, liver, kidneys and buckwheat.
• Vitamin B12 forms enzymes responsible for the formation of blood cells in bone marrow. Until the time when they did not know about the existence of this vitamin there was no effective ways treatment of anemia. Vitamin B12 speeds up metabolism. It is found in animal products (liver, egg yolks) and fermented milk products.
• Vitamin A necessary for normal height epithelium in the body. It is also involved in the work of enzymes. If the body lacks this vitamin, vision at dusk decreases, and the resistance of epithelial tissues to irritating factors decreases. Vitamin A has a beneficial effect on accelerating metabolism. It is found in cheese butter and liver. Plants do not contain vitamin A, but they do have carotene (a substance that can synthesize this vitamin).
• Vitamin D needed for normal development bones. With a lack of this vitamin, rickets and obesity can develop. Large amounts of vitamin D are found in fish oil, egg white and liver.
• Vitamin E needed for normal functioning reproductive organs. The vitamin is involved in the processes of growth and acceleration of metabolism. Vitamin E is found in large quantities in egg yolk, fish oil and liver.

Doctors have long established that physical condition human body directly depends on the metabolism in it. Disruption of metabolic processes leads to the appearance of excess weight, and the body itself accumulates. However, there are products that improve metabolism. In addition, they are able to remove toxins from the body.

In the first place among the products that can be consumed is water. After all, it is the source of life and without it, everything that is on planet Earth will die in a fairly short period of time. Scientists conducted a lot of experiments and came to the conclusion that water is one of the important products, which speeds up metabolism. Every day a person should drink two liters of water, since its lack in the body slows down many vital functions. important processes.

Products that improve and fight cell degeneration - peppers, hot and chilli peppers. They contain capsaicin, which accelerates metabolic processes by 25%.

Green tea is also an excellent product that helps prevent the formation of blood and is an excellent means of preventing the development of cardiovascular diseases.

Surely only a few people know that consuming low-fat dairy products speeds up metabolism. They contain calcium, in addition, they are an excellent assistant to the body in the production of the hormone calcitriol, which helps to strengthen, according to scientists, daily use Eating dairy products helps speed up metabolism by 70%.

Products that improve metabolism and at the same time increase immunity - citrus fruits. It has long been proven that drinking grapefruit or its juice reduces insulin levels in the blood. By eating half a grapefruit, you can easily suppress the desire to snack, and this, in turn, helps you avoid consuming extra calories. In addition, citrus fruits increase the efficiency of the digestive tract and help prevent heart and liver diseases, as well as blood vessels. Despite the fact that vitamin C is quite unstable, it is perfectly preserved in citrus fruits.

Also, foods that speed up metabolism include whole grains containing fiber. As you know, in order to process it, the body will need enough large number time. In addition, products made from contain all necessary for the body vitamins and microelements.

Many people cannot imagine their diet without meat products, and for good reason. After all, they are low-fat meat products are able to improve metabolism due to the protein they contain, which the body needs time and effort to digest. Eating low-fat varieties meat and fish speeds up metabolism by 50%.

To prevent food from being bland and tasteless, it is worth using various spices. In addition, they speed up metabolism by 10%. It's about about fragrant herbs, cinnamon and ginger.

In conclusion, I would like to say that products that improve metabolism are quite tasty. However, it is important to remember that you should have dinner no later than 19.00.

Hard low calorie diets- This is a fundamentally wrong approach to losing weight. Even by eating like Thumbelina, you will not solve the problem of excess weight if your metabolism is disturbed. In addition, slow metabolic processes are one of the main reasons weak immunity, depression, headaches and skin problems. Therefore, in order to look good and always be in in a great mood, you need to eat foods that speed up your metabolism.

Metabolism is not simply the process of burning calories, as the vast majority of people understand it. This concept is much broader and includes the entire set of biochemical processes in the body. The functioning of absolutely all body systems depends on how quickly and efficiently metabolism occurs. Therefore, every person who is responsible for their health should know which foods speed up metabolism.

Metabolism-boosting foods

For weight loss, the number of meals and portion size are not as important as their composition. You need to formulate a diet based on a list of products that speed up the metabolism in the body. The menu is guaranteed to be tasty and nutritious.

Plant food

Foods that speed up metabolism for weight loss, mainly plant origin. Their value lies in their high fiber content. It is not absorbed by the body, but the body spends a lot of energy on its processing. Besides dietary fiber- This is a natural “broom” for the body. Be sure to include the following ten foods in your diet.

1. Broccoli. A valuable source of calcium and ascorbic acid, as well as vitamin B9 and antioxidants that ensure normal metabolism. Eating a serving of broccoli every day can help cleanse your body of toxins.
2. Spinach. The peculiarity of the product is its high content of manganese, which improves blood composition, strengthens bone strength, and activates brain activity and stimulates the production of endorphins. Acceleration of digestion and metabolism occurs due to the content of dietary fiber and protein.
3. Celery. One of the foods that is considered to have “negative calories.” This is due to the fact that celery perfectly accelerates metabolic processes. Therefore, it is useful to include it in every meal.
4. Apples. Men and women who are faced with the task of losing weight should eat three apples a day.
5. Citrus. Increased content fiber and ascorbic acid makes oranges and grapefruits natural stimulants metabolism. Eat one orange fruit daily. You can also drink a glass of water in the morning with a tablespoon of lemon juice in it.
6. Watermelon. Don't get too hung up on the high sugar content of berries. It is better to pay attention to the presence of arginine in the composition, which gives energy and promotes fat burning.
7. Cabbage. Rich in B vitamins, without which normal metabolism is impossible. Fiber also helps improve digestion.
8. Almond. An irreplaceable source of fatty acids and microelements. Nuts are the best snack because they quickly make you feel full. In addition, the product supports the heart muscle and stimulates brain activity. The main thing is not to get carried away with almonds, because they are very high in calories.
9. Raspberry. Valued for its high content of fruit enzymes, which actively break down fats. If you are planning a feast, eat half a glass of berries, and the delicacies will not affect your figure.
10. Pineapple. Contains the valuable enzyme bromelain, which is known as a powerful fat burner. In addition, the fruit well dulls the feeling of hunger and replaces harmful sweets.

Fruits and vegetables are recommended to be consumed raw. If thermal or machining, it should be minimal. This is the only way to preserve valuable dietary fiber, which is responsible for normalizing digestion.

Food of animal origin

Meat and fish are not only possible, but also necessary to eat to speed up your metabolism. It is in these products that the greatest number contains protein. The substance appears building material for muscle tissue and promotes the transformation of fat into energy. It is especially important to include the following four categories in your diet.

1. Turkey and chicken. Light and tender meat is an excellent source of protein and B vitamins, which together accelerate vital processes and promote the growth of muscle tissue. It is important to eat meat without skin as it contains too much fat.
2. Beef bones. Rich in protein, minerals, and most importantly, collagen. The latter improves functional state the walls of the stomach and intestines - the main participants in the digestion process. Therefore, it is recommended to prepare first courses using rich bone broth.
3. Salmon. Fish contains fatty acids and protein, which help intensify metabolic processes, suppress inflammation in the body and reduce the production of stress hormones. Fatty acids also neutralize the hormone leptin, which slows down metabolic processes. It is enough to eat seafood three times a week.
4. Dairy products. Main source of calcium. It is this mineral that promotes accelerated processing and breakdown of fats. Cottage cheese, milk, kefir and yogurt should be on the menu daily.

When preparing fish and meat dishes, use coconut oil instead of sunflower or olive. This vegetable fat It is easily absorbed by the body without overloading the liver.

Spices

In the domestic space, spices are perceived mainly as flavoring additives. But in the East they are well aware of healing properties spices. In particular, they have a stimulating effect on metabolism. It’s no wonder that Asians, who consume a lot of spices, are the slimmest and healthiest people in the world. The following six aromatic substances have proven themselves especially good in this regard.

1. Hot capsicum. Due to intense blood circulation and increased sweating, metabolic processes are accelerated by 25%. This effect is exerted by capsaicin, which is found in almost all types of hot peppers. Scientists also attribute antitumor effects to capsaicin.
2. Turmeric. Like pepper, this spice makes all body systems work faster. By adding a little turmeric to any food (porridge, salads, meat) and drinks, you speed up metabolic processes by 10%.
3. . Like most other spices, it warms the body from the inside, causing it to burn more calories. In addition, the spice reduces the craving for sweets that do not fit into the concept healthy eating. You should consume a quarter teaspoon of cinnamon per day.
4. Mustard. This is not just a flavoring additive. Eastern medicine describes mustard as a digestive aid.
5. Ginger. Rich in enzymes that facilitate the breakdown of fats. The product also helps saturate muscle tissue with oxygen, which is especially important for athletes.
6. Cardamom. An excellent fat burner and antioxidant. In addition, the spice improves immunity and helps get out of depression.

Known since ancient times nutritional properties anise Ancient Greek athletes always chewed several grains of the spice before competitions. This made it possible to satisfy hunger without filling the stomach.

Drinks

Considering the most effective products To speed up metabolism, one cannot fail to mention the importance of fluid intake. Reviews from doctors note that even slight dehydration affects well-being, appearance and speed of metabolic processes. Therefore, it is important to consume healthy drinks in sufficient quantities. The following four will help speed up metabolic processes.

1. Green tea. A quality drink is characterized high content antioxidants that help eliminate cholesterol and toxins. Thanks to the content of pectins, tea reduces appetite and eliminates the feeling of heaviness in the stomach. It is recommended to drink three cups of tea without sugar daily.
2. Coffee. This is another valuable source of antioxidants and caffeine. The latter increases blood circulation, which helps speed up metabolism by 3-5%. Physically healthy person can drink up to five cups of coffee a day. People with heart problems should limit themselves to one or two servings.
3. Water. As the basis of the human body, it is the starting point of metabolism. To start digestion, drink half a glass cold water before every meal. Try to gradually increase the amount of clean water in your diet.
4. Red wine. Thanks to resveratrol, a protein is synthesized that blocks the formation of fat deposits. It is not only harmless, but also healthy to drink half a glass of high-quality grape drink daily.

Medicinal herbs for metabolism

The menu for accelerating metabolism for women and men can be supplemented with useful herbal infusions. Medicinal plants Not only will they speed up your metabolism, but they will also solve a number of related health problems. What herbs to drink for metabolism are indicated in the table.

Table - Medicinal plants that accelerate metabolism

Don't accept herbal infusions without first consulting a doctor. Although it is a folk medicine, it is a medicine that, if used uncontrolled, can cause harm to the body.

Strict diets based on limiting the amount of food you eat slow down your metabolism. The body simply gets out of the habit of working if you give it the instruction that you can’t eat a lot and satisfyingly. As you return to usual diet, lost kilograms come back doubly. Do not deny yourself tasty and healthy food. Just include foods that speed up your metabolism in your menu.

Article updated: 12/19/2018

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