Bumisuka.com – 7 Tips to Speed Up Metabolism Help Diet Success. Metabolism is a biochemical process that occurs in the body. When we eat and drink, this process will work automatically to break down everything that enters the body and turn it into the fuel needed for activities.
Basically, the faster a person’s metabolism, the more calories they burn. This can make the body easily feel hungry, but the body weight will be more stable and you will not tire quickly.
However, on the other hand, people with slow metabolism tend to tire easily and find it difficult to lose weight. This is because the burning of calories that occurs slowly causes the accumulation of food reserves in the body.
Now, for people who are in the stage of losing weight, stimulating the metabolic process so that it works faster can be an additional effort. Here are tips that can be applied to speed up the metabolic process.
1. Consume lots of protein
Many diet programs suggest reducing carbohydrate consumption and replacing it with protein intake. Not without reason, this is recommended because protein can speed up metabolic processes and increase the number of calories burned.
High protein content in food can change hormones and affect brain regulation in determining how much food you want to consume. Basically, this content will reduce one’s appetite and hunger.
Some high-protein raw materials that can be included in the cooking menu include:
- Chicken breast
- Almonds and lentils
- Greek yogurt or strained yogurt
- Fish, especially salmon
- Sea oyster
- Pumpkin seeds
- Peanuts and peanut butter
- Pure cow’s milk
2. Drink lots of water
Many studies show that water provides more optimal results in losing weight compared to sweetened drinks. Because, apart from not containing calories, water is beneficial in expediting metabolic processes and other cell activities in the body.
A study published in 2013 in the Journal of Clinical & Diagnostic Research instructed 50 overweight women to drink 500 ml of water 3 times a day. The results showed that there was a significant decrease in body weight index caused by the stimulation of increased metabolism by water.
As a suggestion, drink water a few minutes before eating to expedite the process of burning calories. In addition, this habit is also good for improving digestive health.
3. Diligent physical activity
Activities such as walking, running, cleaning the house, and sports involve limb movement. The more we move, the greater the calories or energy reserves that are processed.
Instead, do physical activity every day on a regular basis. Take time in the morning and evening to do basic exercises, such as squats, push ups, going up and down stairs, and jumping jacks.
4. Eat spicy food
On a small scale, spicy food can affect a person’s metabolic processes. The content of capsaicin in chili which plays an important role as a spicy flavor enhancer is also useful in helping you lose weight, although the results are not significant.
Reported by the International Journal of Food Sciences and Nutrition in 2017, weight loss due to chili is a result of increased insulin control. This will also have a positive effect on controlling diseases, such as obesity, diabetes, and heart disease.
Besides the benefits, consuming spicy food should not be excessive, because it can irritate the digestive system. Therefore, consume spicy food within reasonable limits.
5. Consumption of green tea or oolong tea
Caffeine is one of the ingredients that can speed up the metabolic process. Apart from coffee, this content is also widely owned by tea.
According to research, green tea and oolong tea are classified as types of tea that are effective in increasing metabolism and converting fat reserves into fatty acids. Biochemically, these fatty acids are more easily processed by the body.
Consuming tea every day can help improve body health. However, to experience optimal benefits, it is highly recommended to balance it with exercise.
6. Get enough sleep
People who have sleep disorders tend to be more at risk of obesity and metabolic disorders, reported by the journal Open Sport & Exercise Medicine in 2018. This condition can interfere with the work of hormones that regulate appetite.
Therefore, an adequate and quality night’s sleep is highly recommended, not only for metabolic health, but also for overall body health. As a reference, sleep time for adults is 8 hours a day.
7. Set the food menu and diet
What we eat can affect the body and metabolic processes. Apart from consuming protein, consume foods that are high in fiber such as fruits and vegetables, and reduce foods and drinks that contain lots of sugar, carbohydrates and fat.
In addition, set a diet that is effective for the body, such as 3 or 5 times a day with predetermined portions. As much as possible, never skip meals, OK?
Applying the tips above can be useful for those of you who want to benefit from speeding up the body’s metabolic processes. Don’t forget to save and share this article with those closest to you!