In the previous weeks, we have all been stuck at home due to the coronavirus crisis. These challenging times changed everything. The way we work, organize our time, socialize, eat and workout. It not only made us feel helpless, scared and alone but also largely affected our physical and mental health. During coronavirus quarantine, millions of people around the world had to quit their normal routine and life dynamics and to adapt to the new, home-based lifestyle. Gyms are closed, many offices are replaced with remote work, our favorite restaurants are locked...The normal we once knew is replaced with a state of emergency in many countries. And as we struggle to look at things positively, it’s crucial to stay focused on the things we can control. For example, our calorie consumption and physical activity. But this is easier said than done. Especially having in mind we all have different metabolism and eating habits. In other words, some people pack on the pounds easily while others stay fit with minimum effort. This means we need not only healthy eating and regular physical activity but also a little bit of luck. The good news is you can increase metabolism speed even if you struggle with slow metabolism type. By incorporating healthy tips for staying in shape into your daily routine, you will soon see the real difference. Before we offer you some simple, yet powerful solutions that will make your metabolism faster, let’s talk metabolism.
What is metabolism?
In a nutshell, metabolism runs all the chemical processes behind our vital body functions. It’s the power that makes our body going and that regulates essential processes such as breathing, cells repairing or digesting. To run properly, these chemical processes need a certain amount of energy. Thus, we need food to fuel our metabolic processes. There is a minimum amount of energy our body requires just to keep us living. It’s called the basal metabolic rate (BMR). Depending on our metabolism type, our BMR may vary. Another important thing you should have in mind when it comes to metabolism is the fact it has two basic biochemical reactions. The first one is called catabolic reaction and it’s crucial for digesting. As it breaks down our food it’s essential for the weight loss process. The second one, known as an anabolic reaction, builds new tissues and repairs the broken cells. Depending on how fast your body breaks down your food, there are two metabolism types – fast and slow.
Fast or slow metabolism – what’s your type?
Despite rigorous diets and intensive workouts, some people struggle to cut pounds and keep the desired weight. On the other hand, some experience trouble gaining weight. In the second scenario, putting some weight on seems like a mission impossible. No matter how hard they eat or work out, their weight scale simply doesn’t move. Unfortunately, these people are a minority. For most of us, keeping our metabolism fast requires constant work. Our age, body type, gender, genes, and habits can influence our metabolism’s speed. For instance, as we age, we tend to gain fat easily. If we want to stay fit and healthy, we need to pay special attention to workouts and food choices. Yes, fast metabolism is important but you still have all the power in your hands to increase metabolism speed and keep weight off. If you want to stop using slow metabolism as an excuse, keep reading. Eating less, regulating your calorie consumption and physical activity do bring the results. Although these weight loss habits are not rocket science, you will reach your results faster with a few tricks verified by experts. Here, we handpicked our favorites.
But first, breakfast
Many experts agree that breakfast is the most important meal during the day. Those who eat healthy, protein-rich and balanced breakfast will feel full for longer, thus eat less through the day. The right protein intake in combo with carbs will fuel your body and increase your energy. As a result, your metabolism will speed up. Eat fresh vegetables, eggs, avocados, and healthy sandwiches or go with nutritious smoothies. If you lack inspiration, we recommend you to check out Body’s Perfect weight loss shake. This certified meal replacement shake comes with a broad range of vitamins, minerals and trace elements that will help you get better results on your weight loss journey. Packed with numerous healthy ingredients, this shake is the perfect breakfast option since it reduces cravings and increases energy. You will also be happy to hear that this product includes many metabolism boosters such as green tea powder, Guarana seed extract, caffeine, cayenne powder, and many more.
Eat at the same time
Every drastic and sudden change can affect our metabolic balance. That’s why you need to develop healthy rituals especially when it comes to eating. When you eat smaller portions at consistent times, your metabolism won’t get lazy. Try to eat something small every 3-4 hours in order to stay full and reduce cravings. Also, don’t forget to eat at regular times. This is how you can prevent overeating or starving.
Don’t skip meals
Skipping meals may decrease calories, but in the long run, it won’t benefit your weight loss progress. On the contrary, it can negatively affect metabolism. When we eat fewer calories than we need, our metabolism slows down so our body can save energy. This, furthermore, slows down weight loss progress. So, the key is not to skip meals but to make wise food choices. Next time you decide to skip yet another meal to speed up your weight loss, think twice. We suggest you to eat smaller portions or to try meal replacement shakes. Have in mind this: women on average need between 1,600 and 2,400 calories a day, while men need between 2,000 and 3,000. Everything under this can threaten our health.
Time for green tea
From ancient times green tea had a special place in medicine. Due to its amazing benefits and powerful ingredients, it can truly benefit our health. Also, some research suggests that it can even promote fat metabolism. One of the green tea compounds is a well-known fat-burning stimulant – caffeine. Apart from this, green tea contains a large number of antioxidants that act as immune boosters. Drink from 2 to 3 cups of green tea during the day to speed up your metabolism. Don’t forget to drink a lot of water, as well.
Eat Spicy Foods
If you like spices or rich flavors, you will be happy to hear that many of them can stimulate fat metabolism. Let’s start with hot peppers. Thanks to their magical properties, peppers increase the body’s temperature, which furthermore leads to increased metabolic rate. Dried mustard has a similar effect. And if you prefer more intense flavors, chili powder is the way to go.
Physical activity and strength training
In case you still have doubts on how to make your metabolism faster, keep reading. The physical activity followed by strength training is the secret formula. The thing is strength training helps build muscle, and as we know, muscles have a higher metabolic rate than fat. In other words, muscles need more energy to maintain balance. So, to keep your metabolism high, we recommend you exercise 2-3 times per week. To burn more calories you can always try these simple options:
Aerobic is a great option for any age and body type. When you want to burn calories, do your best to do at least 150 minutes of aerobic activity during the week. Start with walking, go cycling or enjoy swimming. Of course, you can do more than 150, depending on your goals and overall body condition.
Strength training is a great option for boosting metabolism since they burn more calories. Combine lifting with high-intensity bouts for the best result. The great thing about strength training is you can target a specific muscle group – legs, hips, arms, back, etc.
Running and cycling are great cardio options, but during coronavirus quarantine, you need apartment-friendly alternatives. For starters, try jogging in a stationary position. This is a good warm-up for more intense exercises such as burpees. This exercise is amazing for so many reasons, and we especially like its simplicity. Just squat to the floor, jump your feet to a plank position, then jump back in and stand up or jump. Mountain climbers are another cardio exercise that deserves your attention. Simple run the knees in and out from a push-up position. Your core will get stronger and more flexible.
Let’s wrap it up
We hope our tips on how to make your metabolism faster will help you look and feel better. Eat regularly smaller, protein-rich portions, stay active and drink a lot of green tea. You will be surprised with your body transformation!