Metabolism is quite an important term in our daily life. It is a process that the body uses to produce and burn energy. That is why many people seek to speed up their metabolism in order to burn calories and thereby lose weight.
If you are one of those who have made it your goal to achieve the desired figure, we tell you that physical exercise is one of the best allies for our state of health.
Diet Is Essential to Speed Up Metabolism
Are you one of those with a high impetus and with all the desire to take on an exercise routine, but without the discipline to eat well?
If your answer is yes, you should adopt better eating habits, which include reducing the percentage of calories you consume.
Thus, you should eat fewer calories than you burn, so you can achieve the desired result of losing those extra pounds.
There are several formulas so that you can calculate how many calories you should consume per day and in that way avoid fatigue and possible cravings.
One of the most popular is to calculate the percentage of calories according to gender:
- For adult men: You must multiply the weight in kilos by 25.
- For adult women: You must multiply the weight in kilos by 23.
Taking into account these data, a daily consumption of 250 calories could be reduced to begin to observe results in fat loss and therefore to accelerate the metabolism.
Can Losing Weight Too Fast Slow Down My Metabolism?
Intense diets and other calorie-restricted diets can slow down your metabolism.
With some diets, your body is forced to break down muscles to use for energy. The smaller your muscle mass, the slower your metabolism will be.
With less muscle and a slower metabolism, it becomes much easier to regain body fat after stopping the diet.
Some Foods to Speed Up Metabolism
There are many foods that are known to contribute to the burning of fat, thereby facilitating the acceleration of metabolism.
- Low-fat dairy: They provide vitamin D and calcium, contain few calories.
- Fruits: They contain many nutrients, vitamin C and D and pectin.
- Lentils: They are rich in iron and come to provide 35% of this nutrient every day.
- Whole grains: They are rich in vitamin E, zinc, magnesium, vitamin B6 and fiber.
- Green tea and coffee: They contain a large number of slimming properties.
5 Exercises to Speed Up Metabolism
We want to share with you 5 exercises that we consider ideal for you to achieve the weight you have longed for. So, take note.
1. Mountain Climbers
The first exercise is quite simple and has great benefits for our body.
It will help your heart rate rise and it will also have a very positive effect on all the muscles of the body.
One of the reasons for the metabolism to accelerate is that the blood pressure in our body rises, in this way the body manages to burn calories and thus will have a better performance during exercise.
How to run it?
- Find a mat or some flat surface to rest on.
- Support your body on the palms of your hands and the balls of your feet.
- Bring one knee to your chest and sandwich in.
- Perform 3 sets of 20 repetitions each.
- Aim for 10-second breaks between each set.
2. Knees to The Chest
It is a fairly effective exercise to accelerate our metabolism and thus achieve fat loss but requires a greater effort, you can do it from home or if you go to a gym, all you need is a mat to support you.
In addition, with this exercise you can work on the definition of the abdomen, one of the aspects that we take care of the most and that usually worry us the most.
How to run it?
- Lay the mat out on a flat surface.
- You should lie on your back on the mat.
- Place your hands behind your neck for a greater degree of difficulty.
- Bend your knees and bring them until they are closest to your chest.
- You can perform 3 sets of 12 repetitions each.
- Take 15-second breaks between each set.
3. Side Plank
A very functional and effective exercise with which you will be able to tone the obliques, abdomen and shoulders.
It is one of the exercises that is most characterized by activating fat burning almost immediately. In this way, when doing it, the body will have to activate the use of a higher percentage of energy, resulting in the acceleration of metabolism.
How to run it?
- Lay a mat on a flat surface.
- Support your body on one of your elbows, which should be flexed.
- The feet should be straight and not spread apart.
- Bring your other hand to your hips and bring your waist to the floor and come back.
- You should perform 3 sets of 12 repetitions each.
- Try to take 10-second breaks between each set.
4. Squats
An exercise that we highly recommend, as it contributes to the whole body. You will be able to observe how your legs, buttocks and also the desired abdomen are strengthened.
You will be able to put your resistance and balance into practice, so it is another one that you should consider in your routine to speed up your metabolism.
How to run it?
- Locate a free space, it can be in the living room of your house
- You must position your body in a straight line.
- Bend your knees without going over the balls of your feet.
- Bring your glutes back and raise your hands each time you lower yourself.
- Perform 3 sets of 15 repetitions each.
- Take breaks between each set for 10 seconds.
5. Jump Rope
Perhaps it is one of the most common and practical exercises to do wherever you are. It can be in a park, on a terrace, in a room, in the gym or even in your room if you have the space.
Best of all, you will only need one rope and that you will work your entire body.
How to run it?
- Take a rope from each end with each of your hands.
- Get into an upright position.
- Perform hops with your feet while they stay together.
- You can vary the shape of the jumps according to your experience.
- Perform 3 sets of 15 repetitions each.
- Take 10-second breaks between each set.
