A slow metabolism slows down everyone, a few Lose pounds and build muscle would like. We accept many things to achieve our dream body. But we are not even aware that we can already be successful with just a few points. This article will show what is necessary to stimulate the metabolism and thus burn calories faster.
Not every one of these tips has to be ideal for your own lifestyle. With only a few points, however, the metabolism can ideally be accelerated. Errors are also quickly avoided in this way. So the dream body comes a few steps closer – and with very little effort.
1. Drink insufficient water
It is no news that our organism consists of almost 70 percent water. It is only in the late afternoon that we often notice that we have been drinking too little. But without regular hydration, our metabolism is not working properly. The metabolic activity decreases, the less water is supplied to the body. Losing weight with water is therefore not a myth.
Circa two liters of water should be drunk per day. This can vary depending on your height and weight. In addition, the outside temperatures and the training workload play a decisive role. Water-rich foods can also contribute to this value, for example, soups or watermelons. Important is, to listen to your own body and not to forget drinking.
2. Mix up the sleep rhythm
At the weekend, sleeping in is the best thing for many people. But sleeping in can improve our metabolism mess it up. Our mechanism lends itself to a certain rhythm during the week. As soon as we sleep 3-4 hours longer on weekends, our body is out of balance. We feel more relaxed, but our bodies need more energy to do that Imbalance balance.
Adequate sleep is also required. The ideal value is 8 hours. Too little sleep brings the body in a stressful situation. But too much sleep can also lead to a slower metabolism. More than 10 hours should not be slept daily not to get out of balance.
3. Irregular meals and periods of hunger
Just like the water supply, the nutrient supply must take place regularly to keep the metabolism going. The body takes its energy from food. When meals are very irregular and long periods of hunger are the order of the day, the metabolism goes down. In the back burner, only the most important metabolic functions are still active.
In addition, the body permanently lacks important nutrients, minerals and vitamins, which also slows down and interrupts the correct execution of the vital processes. Regular food intake is mandatory for a healthy lifestyle. In addition, the yo-yo effect is ideally prevented when the body regularly Food is fed. Three to five small meals a day are ideal.
4. Skip breakfast
Many people skip breakfast. Loss of appetite or the pure saving of calories can Causes of this be. Overnight, however, our body uses up all of our energy reserves. A breakfast full of carbohydrates and proteins provides enough Nutrients and energy. If the necessary energy is missing, then the metabolism drops extremely.
Metabolism works extremely slowly. As soon as the food is added, the blood sugar level shoots up. It will be a lot Produces insulin, then the blood sugar level drops again. The result is Food cravings. Food cravings promote calorie intake. The body often asks simple sugars. Confectionery and the like are at the top here and unfortunately quickly lead to increased weight.
5. Poor sleep / too little sleep
If the body does not have enough recovery periods due to a lack of or interrupted sleep, this means stress. Our body can normally regenerate itself during sleep. If this turns out to be insufficient, they come Metabolic processes messed up. If you sleep less, you also eat calorie-rich foods more often. Also the Strength wears off.
These are by no means good conditions for losing weight and building muscle. Who daily at least 8 hours sleeps through, which stimulates his metabolism. However, it should not be longer than 10 hours, as the body becomes sluggish in this case. Healthy sleep is also good for health and personal fitness. Who likes to hang weak in the gym?
6. Missing strength training
Many people are good at training, but they simply don’t gain muscle. A slow metabolism can often also get away if people do not exercise enough. If you do not move much, you need not be surprised about a slow and sluggish metabolism. Without body activity its functions also slow down. This leads to people feeling increasingly sluggish and not achieving the desired goals.
Tip: Doesn’t just rely on cardio training. The burning effect is high here, but it is also at rest Consumes energy. A mix of cardio and strength training is more important and ideal. So that is Metabolism stimulated and the kilos literally tumble away.
7. Fast food, sugar and Co.
It is not necessary to mention here that fast food, sugar and the like are not healthy and tend to damage our bodies. Artificial additives ensure in our organism unnecessary stress. Furthermore, innumerable, unhealthy fats and calories are absorbed, which are the Process of losing weight stand in the way and make our bodies sick over time. This ultimately slows down the metabolism extremely.
Is stress the greatest poison for our body. Stress is promoted above all through the environment and food. The processes in the body no longer work under normal conditions, which also causes Metabolic processes inhibited become. Building muscle and losing weight are ultimately much more difficult.
8. Missing proteins and fats
Are for the metabolism Carbohydrates and proteins are very essential. The body has to work much harder to break down the multiple sugars and the proteins. Only then can they continue to be used. With the right food he can Metabolism ideally stimulated. The muscles are also supplied with proteins.
Carbohydrates and proteins keep you full for a long time. So the remains Blood sugar level constant. The insulin release is low. There are also no cravings. In this way, less unhealthy food is sought and the organism remains healthy and active.
Interesting: A high insulin level stands in the way of losing weight. The lower the insulin release, the better it is with weight loss.
9. No fiber
Is your diet low in vegetables, fruits, whole grains, seeds, legumes and nuts? Then it is no wonderthat the metabolism is rusty. The digestion of nutrients, minerals and vitamins doesn’t really get going if Dietary fiber is missing. With so little stress, the digestive system is very sluggish and thus the metabolism. From now on, fiber should always be used with on the menu stand. They keep you full for a long time and the digestive system always has something to do so that it does not become sluggish.
Advantage: Dietary fiber is often very low in calories. This is especially for those who want to lose weight an interesting point in the direction of proper nutrition.
10. Too much alcohol
When the body is engaged in alcohol breakdown, it works Degradation of fats and Co. not right. In addition, the sugar from the alcohols causes the insulin level to rise and then decrease again after a short time. The Fluctuations in insulin levels promote cravings. In addition, an excessively high insulin level prevents fat burning. If you want to lose weight, this aspect is not exactly the ideal state. It also shows alcohol loads of calories on what is another disadvantage for weight loss.
Tip: A better drink is coffee. A caffeinated drink stimulates the central nervous system and stimulates the metabolism. With a decaffeinated coffee, this effect is unfortunately lost and only the enjoyment remains.
11. No eating after the workout
We are often after sports activities just not hungry. But it is important to take in a little food, especially after exercising. It can be a little thing, but it works great miracles. With the help of food, our metabolism excited again. It can also build muscle mass, making our successes clear visible more quickly become.
Tip: How about a protein bar after a workout or something refreshing fruit? Small snacks work great miracles and should never be neglected. If you can’t get anything down, you can do it with one Try freshly squeezed juice or smoothie. Even a self-mixed protein shake is a great option for those who are not hungry!
The metabolism can be ideally stimulated with simple steps. This makes muscle mass much easier to put on. Losing weight is also much easier if the points mentioned are implemented. It is important to give the body a certain regularity to offer and Keep insulin levels low. So he can work best and can easily implement the training and food.
So hold on: Pay attention to a regular rhythm, sleep well and drink water, and eat high-quality food at the “right” times! And last but not least: Listen to your OWN body! Because he usually knows best what we need – we just have to learn to really pay attention to him, because many of us have forgotten that.