From the age of 50, the organism undergoes a series of
changes. We lose muscle mass more easily, we lose skin elasticity and the hormonal revolution typical of menopause wreaks havoc on our body. Another thing that can happen to us is that
let’s gain weight easily and this is because our metabolism tends to slow down.
Surely you have heard how speeding up your metabolism can help you burn fat more quickly. But what exactly is the
metabolism? According to the US National Library of Medicine, metabolism is the process by which the body produces and burns energy from food. And within this process we find the concept of basal metabolic rate (BMR), which is the minimum amount of energy that the body needs to survive performing basic functions, such as breathing, thinking, digesting, circulating blood, eliminating waste and maintain body temperature.
And why speeding up this natural process in the body can help you
slim down? Because by going faster, your body will need more calories to be able to transform them into energy and thus perform its basic functions. So you will lose weight without realizing it.
And how do we speed it up? According to
endocrinologist Thomas Barberincreasing the level of physical activity can have a positive effect, since developing the
musculature causes an increase in lean mass, which can lead to an impact on metabolic rate. For this reason, he recommends us to carry out aerobic or anaerobic physical activity on a daily basis, preferably HIIT routines.
Woman stretching after exercising. /
The best exercises to speed up metabolism
Jumping rope is an exercise
aerobic that works the entire body, from the legs to the arms, shoulders and even the abdomen, so it allows you to burn
calories in a very short time. But it is also that it combines resistance and strength, in addition to working on speed, jumping and coordination.
Squats are one of the best exercises to speed up the
metabolism and help you lose weight since it is a strength exercise that activates large muscle groups, which makes you burn calories more quickly, in addition to getting rid of the
The plank works all the muscles of the
core as a whole, which is made up of the muscle groups that include the abdominals, back, hips, pelvis and buttocks. It is an easy exercise that can be done at home and with which it is possible to speed up the metabolism to
burn more calories.
The mountain climber is an exercise in
High intensity with which the whole body is worked and you can burn around 45 calories for every five minutes of exercise. The more muscles that are used during the workout, the faster the
metabolismso this exercise becomes one of the best to achieve it.
Woman skipping rope. /
Other tricks to speed up metabolism
eat apples with skin
The skin of apples contains
ursolic acid, a substance that some studies have linked to the greater presence of muscle mass and the reduction of fat, cholesterol and triglycerics. We have already explained to you that reducing fat and increasing muscle mass is one of the factors that make your
metabolism speed up.
Some species speed up metabolism because they have
bioactive ingredientss, capable of modulating the activity of enzymes and accelerating the
metabolism during digestion. Among these spices we can mention pepper, cinnamon, saffron and turmeric.
Drink green tea and coffee
Several studies ensure that drinking green tea can help you lower cholesterol, blood pressure and slightly favors the
weightloss. On the other hand, other research shows that drinking coffee before training enhances the body’s ability to
Sometimes we underestimate the benefits of proper rest for our body and the truth is that there is a link between lack of sleep and
slow metabolism. In fact, people with chronic sleep problems are more prone to diabetes and obesity.
Woman drinking a glass of water. /
drink cold water
Water is used for everything and experts recommend drinking between a liter and a half and two liters of water a day to help improve our health. To help you burn calories and activate your metabolism, the ideal is
consume it coldsince the body will have to work to heat it.
Increase protein intake
Foods rich in protein, such as meat, legumes or some cereals, help speed up metabolism by up to 30%. The
protein diets They are increasingly recommended, especially to athletes, who include foods such as eggs, lean meats, poultry, fish and legumes in their diets.
Include spicy foods in your diet
A study conducted by the
UCLA University ensured that people who consume foods with
capsaicinpresent in spicy foods, doubles caloric expenditure after ingestion, which means that it helps to speed up metabolism and, therefore, to lose weight.
Phrase of the day:
“The civilization and culture of the people depend on the education of women” – Carmen de Burgos, writer