to boost your metabolism
The ABC's we have not to forget
The metabolism is the set of processes that maintain the organism alive, making possible since the cells renew until the heart works. Like all process, the metabolism supposes a power interchange. It consumes energy to be carried out and this energy is transformed movement and heat. The basal metabolism is the minimum energy that body needs to be alive and supposes the greater part of that cost, because 70% of the calories that we ingested are destined to maintain these functions basic. A 10% take care in the termogenesis of the foods, which is the absorption, digestion and use of such. Only a 20% of the calories contributed by the food are burned in daily activities like walking. The speed of the metabolism directly is related to the thin mass of the people. This one is made up of no greasy weaves like the bones, the blood, the muscles, and needs much greater energy to work than the greasy mass. The muscles correspond to 60% of thin mass and the more muscle has, the more calories are burned. This is the main reason for which much people gain weight with the age, since from the maturity there is a natural tendency to lose muscular mass, the size of muscles diminishes and, like consequence, the metabolism is become slower little by little. The changes begin to notice about the 30 year old, by hormonal factors, and they become more evident from the 50 years old. They are slow changes, but luckily they are possible to be reverted or to slow down at least with the suitable physical activity.
Taking a breakfast will "awake" your metabolism, with which you spend more calories throughout the day.
With a good breakfast you are giving to your body everything what it needs to recover after the night empty stomach and you will have less hunger the rest of the day.
When maintaining constants the levels of glucose and insulin, you can resist the cravings to take the bun or candies.
An Italian work published in the Journal Controls the fat of Clinical Endocrinology and Metabolism demonstrates that more calories are burned taking poor fat foods.
To equal number of calories by food, the rich protein foods and carbohydrates cause greater cost of calories (thermogenesis) that the rich fat foods. This can explain why some people get fat in spite of eating very little (less than 1,500 calories to the day), since they take small rations of rich fat foods like a chocolate bar or a pizza slice, and however, others can eat great amounts of foods without getting fat, because they choose great rations of foods like vegetables, vegetables, fruits and cereals that as soon as they have fat.
There is a fashion that is growing to activate the metabolism: To workout in the morning without take a breakfast. The objective is to reduce the glucose reserves or muscular glycogen which means you will use that reserve fats to obtain energy during the exercise. These "tricks" are usually known for "professionals" who need to stay lean and to increase their resistance, but they follow a medical checkup and can rest later (and to eat). So, check with your doctor before starting any program
If what you want it is to become thin, you need to spend at the end of the day more calories of those than you ingested.
The called thermal effect of foods increases the metabolism in rest between 8 and a 16% during the two or three hours after the food. Metabolism works to your favor, if you eat works good, but if you do not eat what you need, gets slower so you don't have lack of energy, reason why you can't "burn" the accumulated fat and you do not lose weight. In addition you do not maintain your high levels of energy throughout all the day, which makes that your performance decreases when doing sport or in your daily life, and the less you move, the less you spend.
Make 5 meals a day to assure a varied feeding and to increase the energy that is spent in the combustion of foods, which will cause that it increases your caloric level maintaining the metabolism high. In addition to the three main meals, it recovers the light lunch and a healthy snack before dinner with low calories foods rich in fiber (integral or rice cakes, yogurts, fruits, etc.).
The carbohydrates are the best source of energy, but you do not have them to eliminate of your diet for fear to have a lot of that and to storage some part of them as body fat. The trick consists in taking carbohydrate foods with low glycemic index, richest in fiber (integral cereals, integral rice, vegetables, vegetables, fruits, etc.), avoiding those of high glucemic index (sugars, candies, pastes, potatoes, carrots, bread, etc.)
The more you workout, the more effective you are, which is translated in that you spend less calories to make the same exercise. It is necessary to be a little clumsy for "burning" more. Modify your training and you do what more it costs to you: load, rate, speed changes... if you swim introduce elements like the shovels, etc.
In the gymnasium you become thin more quickly when you begin a new activity. The explanation is simple: Your muscles are not adapted to that type of movements, reason why spend more energy to move until you become more efficient.
The cinnamon has aphrodisiac fame, and also it's so popular in lot of American dishes, but now it finishes being discovered a new quality. According to a study of the Department of Human Nutrition of Maryland published in the magazine Care Diabetes, it is enough with taking a quarter from teaspoon of cinnamon to the day to diminish until a 30% the levels of glucose, cholesterol and fats in the blood. In addition, it only contains 3 calories by gram.
Papaya helps you to lose weight, because it's so low in calories (12 kcal/100g) and fat (7 times less than a banana but it also has a diuretic effect because of the potassium it has and the presence of papain, an enzyme that improves the digestion of proteins, maintains the metabolism and helps the fat burning.
Several scientific studies demonstrated that the people who take 3 rations of milk (milk, cheeses or yogurt) lose more weight in a diet that those that do not take it. The secret seems to be in calcium of the milk that can accelerate the fat burning.
The body needs energy to make the digestion of the meals. The trick is in selecting foods by its volume and content in calories: "to fill the stomach to the maximum with the smaller number of calories by food" those that contains few calories percent grams, but that occupies a great volume, and very rich in fiber (that produces satiety quickly). Salads, with LOW calories dressing, Cereal with no sugar, whole grains...
They burns calories by the simple fact to generate heat, which accelerates the combustion and acts like burn-greasy during the digestion. -
To drink water throughout the day or to even drink water in the meals helps to eat fewer amounts of foods. In addition, the water helps to clean and to eliminate the toxins that can favor the fat accumulation. Remember, diet carbonated sodas, tea -with no sugar- etc, are almost like water.
To obtain a greater muscular mass percent, it's not enough specific exercise; you need the amino acids to create the proteins that form muscles. As more muscle mass you have, more calories you burn! Muscles workout, fat it's just reserved energy.
Choose rich foods in proteins with smaller percentage of fat like chicken, cooked fish, eggs, fresh cheeses,
At night the body is prepared for the rest and slows down the engine, reason why fewer calories are burned than during the day.