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The best way to increase metabolism to burn fat is to increase the amount of muscle mass, responsible for the generation of energy and the consumption of a large part of body fat. Metabolism is, therefore, the body’s ability to generate energy and heat to perform its functions and stay alive.

Therefore, the acceleration of metabolism and the burning of body fat are situations that occur simultaneously, as one depends on the other. .Metabolism is nothing more than the functioning of the human body. All chemical reactions, the transport of nutrients, the renewal of tissues, the strength used to raise the arms, or even the capacity of the heart to exert its beats, is encompassed by the term “metabolism”.

And he indicates the most efficient way to achieve this:

Increase muscle mass: for this it is necessary to perform strength exercises frequently, and to consume foods that are sources of protein in sufficient quantities (meat, chicken, fish, egg, cheese, milk, yogurt, soy, beans and chickpeas).

Increase protein consumption: protein source foods not only help in gaining muscle mass, but also in body thermogenesis. That is, the body spends more calories to digest. This point is essential in the process of accelerating metabolism and burning fat.

Consuming antioxidant foods – is critical to improving the fat burning ability. Saffron / turmeric, onion and garlic, purple fruits, berries, seeds and grains, olive oil, fish rich in omega 3, and green tea.

Reduce everyday stress: although it is not a nutritional strategy, it is worth emphasizing. It is important to seek out pleasurable moments and activities on a daily basis.

Improve sleep quality: a good night’s sleep makes a lot of difference to hormone production and fat burning ability. Drinking relaxing teas before bedtime helps (chamomile, fennel, lemon balm or melissa).

Avoid energy drinks or stimulants at night (coffee, energy drinks or sugary drinks).

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Thermogenic foods speed up metabolism

Some foods have nutrients with thermogenic properties. They are foods that help to increase the body’s power generation capacity and, consequently, increase caloric expenditure, contributing to the weight loss process. But it is important to note that no food, alone, has the ability to lose weight or gain weight. What will determine is the amount and frequency of consumption.

Some of these foods:

• Chili

• Green tea

• Coffee

• Bitter orange

• Guarana

• Chocolate: but it is important to have at least 70% cocoa

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Foods that are also considered thermogenic due to the greater need of the body to spend calories to digest them:

Meat, chicken, fish, seafood, milks and derivatives: they are rich in proteins and, therefore, hamper the digestion process promoting a greater caloric expenditure for the organism, besides giving more satiety, which can be a great strategy during the weight loss process.

Oats, flaxseed, sesame, chia and quinoa: seeds and grains are foods rich in fiber, a nutrient that also have great structures and, like protein, demand more energy for digestion and promote satiety.

Omega 3: deep-water fish (salmon, tuna and sardines), oilseeds (chestnuts, walnuts and almonds), seeds (flaxseed, sesame and chia), and fruits, such as avocado. According to nutritionists, this nutrient is of great importance in the weight loss process due to its anti-inflammatory and antioxidant potential. In addition, it assists in the breakdown of fat molecules and facilitates the burning by the body. For weight loss, the ideal is to consume through supplementation, since high doses of omega 3 are needed for this. However, the consumption of food source of the nutrient brings great benefits.

Supplements and diets, only with recommendation

The use of substances, as well as the diet with medications or supplements, should always be evaluated on a case-by-case basis, so it is essential to seek a trained professional to assist. The use of medicated drugs is important in part of a treatment, but for others it is completely unnecessary, and even dangerous.

The supplements and / or herbal medicines can be excellent strategies to associate with a balanced diet, however they should not be used indefinitely or in any quantity, due to the different concentrations of stimulating substances found in the supplements.

Some people may experience side effects, such as tachycardia, extremity tremors, anxiety and headaches. And in more sensitive people, even shortness of breath can occur. So it is extremely important to know the quantities tolerated by each one, and how much, of each substance, it has in the product that is being consumed.

Weight loss is not synonymous with eating little, or feeling hungry. A well-adjusted eating plan may give you the freedom to consume everything you like, and in sufficient quantities to avoid feeling hungry.

For this, the secret is the practice of intense physical exercises accompanied by a physical education professional and a well calculated diet by a nutritionist.

And as I am always reinforcing in these posts related to weight loss, the main thing for the goals to be achieved is discipline and commitment. With these two factors it doesn’t take long and the objective is achieved.

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