10 tips to help improve your metabolism
By: Marya Smith
Tags: Weight Loss, Metabolism Diet, Metabolism Trigger, Metabolism, Burn Fat

Get Your Metabolism Trigger That Surely Help You to Boost Metabolism level.

By relying on foods that accelerate metabolism, you will become much more energetic, forget about sleep problems, feel stronger, more resilient, and in a couple of weeks you will notice that your clothes are too big for you. Follow a few rules to keep your metabolism at the right pace.

1.Cut back on calories, but in moderation

By drastically reducing the calorie content of the menu for the sake of losing weight, you risk harming your metabolism. By receiving less energy for basic biological functions (about 2,000 calories for most women), the body slows down the absorption of food - obviously wanting to keep it feeling full. According to Dr. Dan Benardo, assistant professor of nutrition and kinesiology at Georgia State University, an undernourished body is destroying precious, calorie-burning muscle tissue for energy. “Eat enough to avoid hunger,” he insists. "Two snacks of 150 calories between three meals of 430 calories each - and your metabolism will start working at the right speed."

2.Enjoy a healthy breakfast every morning

Many people know that breakfast speeds up metabolism and energizes the whole day. But did you know that women who skip this meal are 4.5 times more likely to be obese? These are the ruthless statistics, according to Dan Benardo. If you're too lazy to cook Benedict eggs, eat at least yogurt. Although it is much more correct to refuel with oatmeal in low-fat milk, topped with walnuts for protein support.

3.Add more fiber to the diet

Vegetables, fruits, whole grains, and legumes can help keep you feeling full and curb your cravings for tempting treats. It would be good for women to get 21-25 grams of fiber a day, men - from 30 to 38 grams. Among the vegetables and fruits with the highest fiber content are raspberries, pears, apples, green peas, broccoli. For example, one medium carrot equals 1.5 grams of fiber, a slice of whole grain bread equals 2 grams, and a cup of raspberries equals 8 grams. Aim for the right balance of protein, fiber, and fat in your daily menu to keep hormone levels in check and not build up fat around your waist.

4.Increase your protein intake

The body needs protein to maintain muscle mass - feel free to add 100 grams of lean meat, a couple of tablespoons of nuts (remember, peanuts are not nuts) or 200 grams of low fat yogurt to your main meals. Like fiber, protein will keep you feeling full for long and curb cravings for obscene high-calorie refined foods.

5.Go on iron-rich foods

This element is very important for transporting the oxygen needed by the muscles to burn fat. In addition, we women lose our iron stores every month due to menstruation. If you do not replenish the reserves, the energy will decline, as will the metabolism. Recommended sources, besides the well-known buckwheat, lean meat and liver: shellfish, beans, quinoa, lentils, spinach, peas, chickpeas, pumpkin seeds.

6.Look for sources of calcium and vitamin D

Calcium deficiency, common in women, can slow down the metabolism. In addition, research confirms that skim milk and yoghurt prevent weight gain from other foods. Vitamin D, in turn, is required to support muscle metabolism. Unfortunately, most people lack it, so it is worth choosing the right supplements or introducing foods rich in this vitamin into the diet. 90% of the RDA is hidden in a 100-gram serving of salmon, tuna, shrimp, tofu and eggs are just as healthy.

7.Drink plenty of clean water

Drinking water maintains overall body hydration, aids weight loss by reducing calorie intake and, as confirmed by Dr. Benardo, boosts metabolism by promoting lipolysis - the breakdown of fats.

8.Limit alcohol consumption

Alcohol slows down the metabolism, especially cocktails with a high sugar content, as it is primarily used as fuel. It is not necessary to categorically refuse alcohol, you just have to stick to moderate portions: beer - preferably up to 330 grams, wine - 100-150 grams, liqueur - 30-50 grams. Take your time, sip sip after sip as you sip on your drink.

9.Master intense interval training

Of course, regular daily activity is needed, and any exercise and long-distance walking will be beneficial. But recent research shows that high-intensity interval training is far more effective at burning fat and boosting metabolism than your regular cardio workout. A set of alternations of intense exercise with short rest intervals will speed up your metabolism, and due to excess oxygen consumption, the body will continue to “burn calories” for several more hours. In English, this phenomenon is called excess post-exercise oxygen consumption (EPOC), which encourages metabolic processes to work intensively after exercise.

10.Best foods to boost metabolism

And finally, a top list of products ready for cooperation in accelerating metabolism:

Avocado

Cheese

Black beans

Greek yogurt

Spinach

Salmon

Eggs

Hemp seeds

Lentils

Lean beef

Tofu

Milk

Get Your Metabolism Trigger That Surely Help You to Boost Metabolism level.