How to speed up the metabolism

Table of Contents

What is metabolism

With the term metabolism they are indicated all chemical reactions that happen continuously inside our cells. The foods we ingest every day, in fact, come broken down into smaller and smaller molecules along the digestive system which are then absorbed and transported to the cells of the organs and tissues where they can be used for produce energy or to synthesize new molecules useful for our body. The metabolic reactions that lead to the synthesis of new molecules starting from the substances taken through food are called anabolic reactions, while those in which molecules are degraded in order to produce energy are catabolic reactions.

The energy metabolism, therefore, it includes all the reactions involved in the storage and use of energy, each of which is finely regulated by numerous signals. Energy metabolism is given by the sum of:

basal metabolic rate, which is the one that most affects the total daily energy expenditure and concerns the energy necessary for the vital functions of the organism;
energy consumed in any type of activity carried out during the day, for example work, study and exercise;
there food induced thermogenesis, which concerns the energy needed to digest and metabolize food.

To speed up the metabolism it is possible to act on these three factors, influenced not only by how much food we eat and the quality of the food we consume, but also by the levels of stress, the quantity and quality of physical exercise and other aspects.

Speeding up the metabolism is generally a common need for those who want to lose weight and regain fitness. A weight loss diet in fact, it cannot be too restrictive for several reasons. First, take in a quantity of calories far below your needs because of hardly manageable hunger pangs and has a high psychological impact, reasons that make very low-calorie diets impractical in the long run. Also, introducing few calories can lead to major nutritional deficiencies, absolutely harmful to the health of the organism.

Those who want to lose weight or avoid regaining the pounds lost after the end of a diet should follow a slightly low-calorie diet and increase energy expenditure. To consume more calories, below we see what can be done to speed up your metabolism.

Exercise and movement

Speeding up your metabolism basically means making the our body needs more energy and that, consequently, you consume more calories every day for vital functions. The basal metabolic rate, as we have seen, is the one that most affects the total energy expenditure: in a sedentary person it is approximately 65% but this percentage can increase thanks to physical activity. Physical exercise practiced consistently increases in fact amount of lean mass, that is, of muscle and combined with a balanced diet allows you to reduce fat mass. Since the muscle metabolism is much higher to that of adipose tissue, well-developed and toned muscles lead over time to a increase in basal metabolic rate.

Clearly, exercise is also able to increase metabolism during physical activity, not just at rest. When practicing a sport, calories are consumed and, as the muscles develop, the energy required to perform the exercises increases. A good training program, capable of accelerating metabolism without causing undue stress on the body, should include an initial warm-up, a series of muscle toning exercises and a final stretch for a total of 30-40 minutes. The benefits of metabolism training show over time, so the amount of exercise should always be proportionate to your level of training and such that it can be carried out regularly over time, varying the program every two or three months to stimulate mind and body, which otherwise adapt to the type of activity.

In addition to exercising, it is possible to speed up the metabolism moving more during the daysuch as walking or cycling for daily errands, choosing the stairs instead of the elevator, taking breaks from studying and computer work to get up and take a few steps back and forth every 30-60 minutes or voluntarily contract the muscles of the various districts of the body. These are small tricks that certainly do not lead to miraculous results but which when added together lead to an increase in calories consumed during the day.

Nutrition to speed up the metabolism

As we have already said, one too low-calorie diet it has several disadvantages. Furthermore, reducing calories below a certain threshold leads to a slowing down of the metabolism leading the body to consume fewer calories and to accumulate more reserves in the adipose tissue. The diet must therefore be balanced and, if you want to lose weight, not very restrictive.

To speed up the metabolism at the table it is good to:

avoid skipping meals and snacks: small meals close together in time, in fact, help to keep the metabolism high;
it is also important do not exclude any macronutrients from the diet, if you do not want to slow down your metabolism. Carbohydrates, fats and proteins they are fundamental and must therefore always be present throughout the day. As for carbohydrates, they are from prefer complex ones, high in fiber and low on the glycemic index, while the fats and proteins should mostly come from plant-based foods;
Finally it is very important to ensure the body the right amount of water also thanks to the regular consumption of fruit, vegetables and herbal teas, which provide the body with other beneficial substances in addition to water, such as vitamins, minerals and molecules with antioxidant action.

Natural remedies

There are some natural remedies that can increase thermogenesis and therefore speed up the metabolism, which is often taken recommended during slimming diets. These are for example green tea and other caffeinated plants such as coffee and guarana. Other herbs useful for accelerating metabolism are garcinia, matè, fucus seaweed and spices such as chilli, turmeric and ginger. It should be emphasized that these remedies can help to speed up the metabolism if you have a balanced diet and regular exercise at the same time, and that no supplement can accelerate your metabolism on its own without a supplement. lifestyle intervention.