Thanks to the practice of regular physical exercise we manage to keep the metabolism active even when we are at rest, so that we favor energy expenditure.
Metabolism groups a series of chemical processes that, by transforming nutrients into energy sources, help maintain a healthy weight, stable glucose levels and good cardiovascular health.
The pace at which it works varies in each organism and, in fact, it influences age, sex, lifestyle and various aspects related to health.
For this reason, while in some it works without problems, even over the years, others have to find solutions to “boost” it and avoid complications due to its slow work.
Fortunately, there are many habits that, included in the daily routine, help promote its proper functioning to control weight and prevent disease.
In this opportunity we share 7 things with which you can make it work to the fullest.
Have breakfast every morning
The daily consumption of a healthy breakfast is one of the key habits to keep the activity of the metabolism in balance.
The nutrients obtained during this first meal of the day are a source of “fuel” for the cells and, therefore, help to have an optimal energy expenditure.
This should provide the body with 25% of the total daily calories and, in addition, should contain protein, fiber and a small dose of essential fatty acids.
Control fat consumption
Although it is not correct to eliminate all sources of fat from the diet, controlling their consumption can contribute significantly to the proper functioning of the metabolism.
The organism manages to burn more calories when, instead of absorbing excess fats, it obtains proteins and carbohydrates that are easily assimilated.
This explains why, although fewer calories are consumed by sources of fat, it is easier to lose weight when you eat more calories from foods that barely contain this nutrient.
Do physical exercise
If to increase the rate of metabolism, the daily practice of physical exercise is one of the essential habits to achieve good results.
The body burns calories steadily, even when at rest. However, if you stimulate with exercise, you will get a higher energy expenditure.
The benefits are even greater when cardiovascular activity is combined with training designed to increase muscle mass.
The metabolism is much slower when the body is dehydrated.
The body needs water to maintain an optimal transport of nutrients and oxygen to the body’s cells.
The lack of fluids increases the accumulation of toxins in the blood and the susceptibility to metabolic problems.
It is necessary to guarantee the intake of about two liters of water per day.
Make small meals
Instead of making abundant meals, only 2 or 3 times a day, the ideal is to divide the portions to eat around 5 or 6 dishes a day.
With this method of feeding the caloric expenditure is increased by continuously stimulating the metabolism and, therefore, it is easier to lose weight.
It is ideal to maintain a good level of physical and mental energy, and, in passing, control anxiety.
However, the total caloric intake should not be less than 1500, since it would slow down the metabolic rate.
Control the consumption of carbohydrates
The issue of carbohydrate consumption is a bit controversial and, in fact, can vary according to the requirements of each person.
However, as a general rule, it is recommended to eat carbohydrate sources with low glycemic index, that is, those that are more rich in fiber.
This nutrient, which is one of the main sources of energy, can be obtained from whole grains, fruits and vegetables.
Avoid options such as sweets, bakery products and refined cereals.
Ingest green tea
There is no miracle drink or supplement that helps you lose weight. At least, not in a healthy way.
Green tea is one of the complements of natural origin. For its properties, these can support the diet to increase weight loss.
If the goal is to enhance the functioning of the metabolism, it is recommended to consume 2 or 3 cups of green tea a day.
Note: This drink is not recommended in case of hypertension, anemia and pregnancy.