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|This month's file - increase your metabolism for summer|
This Month's File
Every month discover a new topic on health and weight loss.
STIMULATE YOUR METABOLISM TO LOSE WEIGHT
As summer approaches, it's on everyone's mind to lose a few kilos. Did you know that there is a way to speed up losing weight by stimulating your metabolism?
Basal metabolism is the energy needed by the body to run our vital organs such as the brain, heart, and liver. This caloric expenditure alone accounts for between 60 and 75% of the energy expenditure of an individual. More muscular, men naturally burn more calories than women because muscles consume lot of energy. Tall women (greater surface of the skin), muscular woman expend more energy than others. Age is also involved in the calorie count. After 25 years, we burn 3% less energy and up to 5% if not utilising more physical activity.
To boost your metabolism and in turn burn more calories, you can increase your physical activity including exercises that will help you increase your muscle mass, and energy. Generally move! Physical exertion consumes calories so if you do not have time to play sports, cook, clean the house, take the stairs, ENABLE YOURSELF!
Accelerate your metabolism through thermogenesis
Another simple way to boost metabolism is to deliberately cause thermogenesis. Thermogenesis, or fat burning, is a mechanism by which the body generates heat by increasing its metabolism. This chemical process occurs for example digestion (postprandial thermogenesis) and in the maintenance of body temperature.
Eating every 3 hours then allows to speed up metabolism because the digestion process is restarted, consuming energy again. Doingphysical activity after a meal requests doubling your body for the work of digestion on the one hand and to find additional energy to perform physical exertion.
All actions demanding an adjustment of body temperature will boost our metabolism up to 5 times its value. Drink ice water, go outside in cold weather, turning off the heat while sleep are all good methods as they enable you to "warm up".
Thermogenic foods (Metabolism boosters)
There many foods that naturally stimulate thermogenisis in the body. For example; replace fatty foods with high protein ones. Protein digestion is extremely complex for the body which will then burn a lot of energy to digest. Proteins promote the further development of muscle mass, which then help the body burn more fat.
Increase your resting metabolic rate and the thermic effect of these foods:
Prawns are large shrimp that are low in calories and are the perfect diet solution. Seafood tends to be linked to losing weight due to their high levels of protien and because of their high content of iodine and zince, essential minerals that help with metabolism.
Yoghurt is one of the best foods to help boost your metabolism thanks to its high protein and calcium content. These nutrients help with feeling more satiated and also help in maintaining muscle mass. Muscle mass also helps in increasing basal metabolism. A muscular body has lots of energy and will continue to burn calories throughout the day.
Green Tea Extract and Caffeine
Several studies have highlighted the thermogenic effect of these elements through the burning of fat. One or two cups of coffee will increase total energy spent by 2 to 3% in less than 3 hours. Guarana is also a plant rich in caffeine that boosts metabolism and energy levels. You must however avoid high doses as this element can cause cardiovascular issues.
Spices: Cayenne Pepper, Ginger, Black Pepper and Clove
Spices stimulate thermogenesis naturally. Capsaicin, the chemical in chili peppers, doubles the energy expenditure for several hours after consumption. Ginger and black pepper can also cause a rise in body temperature.