It is normal for metabolism to decrease with advancing age, but other factors also contribute to slowing down metabolism and hampering weight loss, such as lack of physical activity, excess body fat and poor diet.
However, some strategies can be used to accelerate metabolism and favor weight loss and improve disposition and well-being, as shown below:
1. Practice physical activity
Practicing daily physical activity is the best and most effective way to increase metabolism. This is because, in addition to spending calories during the workout, physical exercise causes the body's metabolism to continue to increase for about 4 hours.
Thus, those who practice physical activity 2 times a day, for example, can cause the body to spend more calories for up to 8 hours.
2. Consume more protein
Increasing the consumption of protein-rich foods causes the body to expend more calories to process this nutrient during digestion, in addition to stimulating the gain of muscle mass, which is a tissue that spends a lot more calories than fat. So the more muscles, the more accelerated the metabolism gets.
The main foods rich in protein are meats, chicken, eggs, fish and cheeses, which should be consumed at practically every meal of the day. See the complete list of high protein foods.
3. Sleep well
Sleep well is essential to regulate hormone production, improve mood and stimulate muscle gain. It is during sleep that occurs the greater production of GH, the growth hormone, which will stimulate hypertrophy. It is also a good rest that muscle recovers from training and grows, and the more muscle mass you have in your body, the greater your calorie burning by metabolism.
4. Reduce stress
Trying to control stress and anxiety is important to decrease the production of cortisol, which is the stress hormone and that leads to increased fat production in the body.
To help, practice physical activity daily or take a walk in the square, on the beach or watch a cool show when arriving home after a tiring day are a good way out, because they relieve the mind without depending on the food. See 7 Steps to Fight Stress.
5. Consume thermogenic foods
Thermogenic foods, such as pepper, cinnamon, ginger, coffee and green tea, have properties that help speed up metabolism naturally. See how much to consume these foods daily to help in burning fat by clicking here.
In addition to using these strategies, it is also important to eat a healthy diet, rich in whole foods, vegetables, meats, eggs and good fats such as nuts and seeds. This balance helps the body function better, which reflects in the metabolism and the disposition.
