Eat fractional. This sounds paradoxical: why should we eat constantly, in order to lose weight. Nevertheless, fractional nutrition does not allow the metabolism to slow down. In addition, it protects you from overeating due to severe hunger, which occurs if you do not eat for a long time. Eat 6 meals a day. In addition, try not to take a break between meals more than 3 hours.
Do not skip breakfast
In terms of accelerating metabolism, breakfast is the most important meal. When you sleep, your metabolism slows down, and does not “wake up” until you eat. Therefore, if you miss breakfast, then before lunch your body will burn far fewer calories than it could if you had breakfast. Start the day with a breakfast of 400-500 calories with a high content of complex carbohydrates: cereal flakes or cereal, fruits, vegetables, whole grain bread. Digesting complex carbohydrates takes more time, so the feeling of hunger does not come any longer.
Eat more protein
The increased protein content in each meal accelerates metabolism. To digest proteins, the digestive system needs more energy than digesting fats or, for example, starch, so it burn more calories. In your diet, proteins should be 20-35%, with this ratio, the body burns an additional 150-200 calories per day.
Drink green tea
Green hour not only helps fight carcinogens, it also has the ability to accelerate metabolism. According to research, people who drink green tea 3 times a day, metabolism is accelerated by 4%, that is, you can burn an extra 60 calories a day, which can lead to a loss of about 3 kilograms per year.
Drink more water
With a daily intake of 1.5 liters of water, metabolism is accelerated by 30%. This will burn an additional 17,400 calories per year, which is equivalent to a loss of 2.5-3 kilograms.
If you consume not enough iron, your cells begin to lack oxygen, which significantly slows down metabolism in the body. The lack of iron usually manifests itself in the form of increased fatigue and weakness. Most multivitamins contain about 18 mg of iron, you can get more if you eat 3 times a day foods rich in iron: dark meat, chicken, cereals and soy.
By suppressing the central nervous system, alcohol significantly slows your metabolism. Studies of British scientists have shown that when consuming alcohol along with high-calorie food, the body burns less fat and puts it off more.
Eat dairy products
Women who eat dairy products with a low fat content 3-4 times a day burn 70% more fat. Calcium induces the body to burn excess fat faster, with daily consumption of 1,200 mg of calcium. However, simply taking calcium in tablets is almost useless. The best result is the consumption of dairy products themselves.
Those who regularly eat fish and seafood, the level of the leptin hormone is lower in the body. This is very good, because there is a relationship between high levels of leptin and low metabolism and obesity. Try 3-4 times a week to eat fish of fatty varieties: salmon, tuna and others.