Check out 13 ways to speed up your metabolism to lose weight

Losing weight is not easy, especially when your body works against it. What we mean is that it works to accumulate more calories than it burns. However, it is possible to change this by accelerating metabolism , and preventing your body from accumulating more fat.

Metabolism is nothing more than all the chemical reactions that take place in the body . It is this process that separates and takes advantage of substances in food so that the body works with good energy . When its functioning is slow, it tends to accumulate calories, which turn into body fat and increase weight.

In this post, Semper Bem explains 13 very effective ways to speed up your metabolism, to burn fat . In addition to explaining what the metabolic rate is, which is related to weight loss and weight gain. Check out!

What is the metabolic rate?

Metabolic rate is a measure of whether your metabolism is fast, regular, or slow. This data is given by the speed at which the body burns calories in a range of time.

For an organism to lose weight easily, this rate must be high, whether at rest, in activity, or during other tasks.

This metabolic rate number is checked by crossing various information about metabolism during the burning of calories. Are they:

Thermic Effect of Food (TEF) : is the amount of calories burned while your body processes food and drinks;

Thermal Effect of Exercise (TEE) : how many calories are used during physical exercise, whether light or intense;

Basal Metabolic Rate (BMR) : it's how much your body needs to burn calories, at least, to stay active while resting deeply - sleeping;

Resting Metabolic Rate (RMR) : During short rests, the body needs to burn calories; and this is the information that represents that phase of the metabolic rate;

Thermogenesis of non-exercised activity (NEAT) : these are the calories expended by the body during exercise and more ordinary activities, such as walking from one side to the other, getting up and washing dishes.

Check out 13 ways to speed up your metabolism to lose weight

1. Eat dark chocolate

Dark chocolate is a potent metabolism booster. The reason for this is that even in the small tablets of the sweet, there is a good concentration of two substances: caffeine and catechin. Both elements increase calorie burning.

2. Always have breakfast

It may seem obvious to indicate having breakfast every day. The reason that the meal at this time of day is essential to speed up metabolism is that it stimulates the functioning of the body early on.

And the sooner your metabolism starts working, the better it will burn calories throughout the day.

3. Eat more meals throughout the day

While this tip may seem strange, it is not. Eating several meals throughout the day speeds up metabolism, because the more calories you eat, the more your body tries to burn them.

But, you don't have to exaggerate the amount of meals or the volume of food in each one. Moderately eating five to six meals a day is enough.

Not to forget, see the list of meals throughout the day:

1. Breakfast

2. Snack before lunch

3. Lunch

4. Afternoon coffee

5. Dinner

6. Light meal before bed.

4. Consume more lean proteins

Lean proteins take longer for the body to digest. This makes the metabolism work harder to keep up.

This type of protein is present in chicken and fish, which also have the advantage of being low in fat. In addition, chew these foods well, as this will facilitate digestion and prevent heartburn and other stomach upsets.

5. Drink lots of water

Water is a powerful ally to accelerate metabolism in a healthy way. Drinking plenty of water helps to eliminate fluids from the body more intensively. Thus, the body works harder to make this reaction to eliminate urine. Which eliminates a lot of calories, in addition to liquids, which also contribute to weight loss.

In addition, the vital fluid works in the body to help metabolize nutrients from food. As well as making processes, including metabolism, happen in a well-balanced way.

6. Do high intensity physical activities

Physical activities are one of the best ways to speed up metabolism and gain a lot of health with it.

The reason for this is that exercise requires a lot of energy. And energy in the body is calories, expended at a high rate during explosive activities like running, weight training and crossfit.

Therefore, doing small, high-intensity activities two to three times a week is worthwhile to speed up metabolism in the short term.

7. Drink green tea

Green tea works in the body by enhancing the burning of calories. The reason for this is that the drink is rich in caffeine and catechin — the same substances found in dark chocolate.

Catechins are antioxidants that greatly stimulate the metabolism to run full steam, burning everything that would be stored, such as fat in the body.

Another positive point of the drink is that, when it is consumed hot, it acts even more in burning calories. The explanation for this is that the body uses more energy to digest and process hot foods than cold ones.

8. Eat sweet potatoes regularly

Sweet potato , in addition to being a great food for diabetics, because of its low glycemic index, is perfect for accelerating metabolism. The reason for this is that food stimulates the production of the hormone adiponectin, which helps to control the level of sugar in the blood and in the body as a whole.

When sugar gets stored in the body and is not used as a source of energy, it turns into fat. This causes weight gain, as well as increasing your risk for diabetes and high blood pressure.

Consuming small pieces of sweet potato regularly, including in place of breads with white flour, is a way to increase the speed of metabolism.

9. Use ginger as a seasoning

Ginger is a very strong flavored root, reminiscent of peppers if your taste buds like spicy foods. But what's behind an expressive taste is that it helps speed up metabolism.

How does ginger help to burn calories and make you lose weight? The food is of the thermogenic type. Thus, it overheats the body when consumed, and requires more energy to be processed, burning many calories.

10. Eat peppers

Peppers have the same action as ginger in the body, in the sense of accelerating metabolism. They are considered thermogenic foods, so they increase the body's energy expenditure for them to be processed.

However, even with this positive effect on the body, it is necessary to moderate the consumption of peppers.

Those who have stomach problems such as poor digestion and heartburn should not season their dishes with this ingredient. The reason is that peppers irritate the lining of the intestine and can lead to gastritis and ulcer.

For those who like that peppery flavor in food, using the blended pepper version, sauce or chunks, works well to speed up metabolism.

11. Reduce your carbohydrate intake

Carbohydrates are present in many foods that are consumed on a daily basis. French bread, pasta, rice, potatoes and cassava are the most common examples.

What happens is that these substances cause the accumulation of fat when they are not used by the body. This causes the metabolism to slow down.

Thus, it is necessary to reduce the consumption of this type of element in the diet as much as possible, opting for fruits and vegetables. In addition, eating whole foods improves digestion and contributes to increasing the metabolic rate.

12. Sleep well

Sleep is very much related to how metabolism behaves. Sleepless nights or few hours of rest affect how the body processes substances, reducing the metabolic rate.

Thus, doing all the tips in this post and following them for a good night's sleep and relaxation will ensure a good acceleration in metabolism.

Another positive aspect of sleep is that, for those who do physical exercises, the nights work to repair and prepare the body for the next activities. Bringing more health and quality of life.

13. Practice physical exercises frequently

In addition to high-intensity physical activities, to maintain stability in the way your metabolism burns calories, you need to have an exercise routine.

In this sense, walking, running and cycling stand out as activities that greatly accelerate metabolism. In practices, there is a lot of oxygen and blood demand, as well as a lot of calories to ensure strength for exercise.

Practicing thirty minutes of physical exercise, at least twice a week, is a good start. To speed up the metabolism even more, just add more time and practice days, gradually.

To consistently speed up your metabolism and, with that, lose weight and gain more health, just choose some of the tips in this post. It is not necessary to totally deprive yourself of some meal or activity when you practice actions that guarantee benefits to the body.