You should know that skipping breakfast and not getting enough sleep accelerate your metabolism, and also, probably, make an effort to exercise and avoid sitting for too long keep your metabolism at bay. While these tips on metabolism are pretty obvious, there are many more that we should apply if we want to burn calories. Next, we present you 12 ways to put the metabolism in your favor.
Establish a regular schedule for meals
Proper hydration maintains all the cellular processes of your body, including metabolism, at its maximum capacity. When you are dehydrated, you will burn up to 2% less calories, so to drink water! If you are not a big drinker of water, try caffeine-free tea, such as green tea, which will help you expel calories and cause them to burn for about three hours.
Eat more calcium
Dairy products contain a number of nutrients that play a crucial role in burning fat and building muscle, linoleic acid (or CLA), whey, casein, and calcium. Calcium also plays an important role in regulating your metabolism. The more calcium there is in a fat cell, the more fat it burns.
Take training seriously
The workout increases your metabolism by about 48 hours after completing training, and increases muscle mass in the long term, which contributes to a greater metabolism at rest. Do not rush the repetitions, specifically the descent part. Your body has to work harder, which means more calories were burned.
Take advantage of the morning
Avoiding the morning sun will not benefit your metabolism. Obtaining sunlight in the early morning helps regulate the biological processes in your body, which controls numerous functions in the body. In addition to regulating sleep, your circadian rhythm also contributes to the amount of food you eat and the amount of energy you burn. Try to take a little vitamin D first thing in the morning to start your metabolism.
Include carbohydrates in your diet
Doing a low-carbohydrate diet and going to extremes could work against you. When you exercise, the muscles need glycogen from the carbohydrate stores in your body. Not consuming carbohydrates means that you will have low glycogen levels and low energy. Without the proper glycogen levels, you will not have the energy to train at full capacity, which means that you burn fewer calories during and after training.
Avoid eating snacks or sweets
If you eat foods such as cookies, crackers, snacks and yogurts with sugar, then it's time to rethink your eating habits between meals. The polyunsaturated fatty acids in nuts such as walnuts improve the activity of certain genes that control the burning of fat. Eating an ounce (that's a small handful) of nuts a day will be your torch that will help you burn more calories during the day.
Keep a comfortable temperature in your room
Your body requires energy to warm up to a comfortable temperature. Maintaining your bedroom to be a cool place, 18 ºC, increases and activates adipose tissue (also known as brown fat), the type that is responsible for burning calories.
Use salt with iodine
Sea salt is more of a fad and more flavorful than regular iodized salt, but its lack of iodine is exactly what is negatively affecting your metabolism. The thyroid gland controls the metabolism. And do you know what stimulates the thyroid? The iodine. Without the proper amount of iodine your metabolism takes a hit. So consume iodized salt, as well as the consumption of foods rich in iodine such as seaweed, eggs, shrimp and cod.
Consume organic products
Organochlorines (chemicals in pesticides) interfere with your body's energy burning process. Ingesting high levels of these toxins generates damage to your metabolism. Opt for organic products whenever possible to keep your metabolism running smoothly. Just the fruits and vegetables that you eat (apples, cucumbers, peppers, etc.).
Consume the iron required by your body
Iron transports oxygen to the muscles. Without it, the muscles do not receive the necessary oxygen they need. Women also lose significant amounts of iron during their periods. Be sure to fill your grocery basket with iron-fortified cereals, beans, and leafy greens like Chinese cabbage, spinach, and broccoli, especially during the month's time.
Nothing, not even your metabolism, is safe from stress. Stressed women burn 100 calories less compared to their quieter counterparts. If you add the fact that you crave junk food, when you're stressed, it will destroy your metabolism. So taking some time to do yoga (or your de-stress of choice) is very important.