Stimulate my metabolism:If you want to lose weight, you don’t have to go on a diet right away. On the contrary: it is healthier and more effective in the long run to boost your metabolism. Then the pounds tumble almost by themselves. We explain how it works.
“I can eat what I want, I just have a good metabolism” , we often hear from slim people. Unfortunately, not all of us are genetically so blessed. And what does that mean anyway: good metabolism?
To a metabolism ( metabolism ) do not exist. Rather, the term describes all biochemical processes within our body cells . And each of these cells has its own metabolism.
Why should I stimulate the metabolism?
In terms of losing weight, the so-called energy metabolism plays the main role. These are the chemical processes by which our body converts carbohydrates, fats and proteins into energy, i.e. burns calories. The faster and therefore the better the metabolism, the more calories the body needs – and the faster it has used up these calories. But if he needs more energy than what he gets from our food, he uses our reserves: the love handles .
So if you want to lose fat, you should ensure that your metabolism remains active. The more regularly and more you challenge him, the better he works.
How to stimulate the metabolism?
Fitness, nutrition and lifestyle: Those who want to stimulate their metabolism should start in these three areas. We’ll tell you how.
1. Sport and exercise
Even small movements help to stimulate the metabolism . If you have to sit a lot for work-related reasons, you should get up regularly, walk a few steps or use a standing desk. If you can, take a half-hour walk every day and take the stairs instead of the elevator.
The fastest way to break down sugar . Its supply is used up after about 30 minutes of exercise. If you want to get fat reserves, you have to hold out longer. Our muscles are a great fat-burning machine . It needs a lot of energy, even when it is at rest, since it has to be constantly ready to contract. That is why strength training is very useful to stimulate the metabolism.
Interval training is particularly effective : endurance sports with regular short but very intensive phases in which you sprint or do pushups. The reason: the pulse rises, the body notices that it is getting tiring and the metabolism should better mobilize reserves. And: The muscles also need a lot of energy for the subsequent recovery and therefore continue to burn calories.
2. Proper nutrition
For a good metabolism, you should eat a healthy and balanced diet. That means:
- Eat regularly .
- Eat foods rich in vitamins, bases, minerals and fiber : e.g. fruits and vegetables, berries (especially blueberries), nuts, oatmeal, legumes, asparagus, spinach, etc.
- Hot spices such as ginger and chilli raise the body temperature. This in turn activates the metabolism.
- Protein is particularly stimulating for the metabolism , because proteins help build muscle. Processing them costs the body a lot of energy. You can find high-quality, low-fat protein in poultry, low-fat dairy products and fish. Salmon has a lot of protein.
- It is also important that you drink enough , preferably water and unsweetened teas.
Incidentally, toxins such as alcohol and nicotine have an inhibiting effect on the metabolism . The same goes for radical diets .
3. The right way of life
Put simply: stress makes you sick and fat . Because if you feel stressed, you eat more, especially more sweets and fats. But that’s not all that makes us gain weight. Stress also promotes metabolic disorders : the blood sugar level remains high because the body is constantly in flight mode. And blood sugar in turn is converted to fat.
That’s why you should practice relaxation, such as autogenic training or progressive muscle relaxation . And try to get enough sleep . Because too little sleep slows down the metabolism.
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