Metabolism - is a mystery. You know that, having mastered this secret, get the key to losing weight, but what is it - do not know. It turns out that the metabolism - the engine that drives every cell, that is, all of our body. This process helps you to keep talking, to cope with the disease, even to read this article. Its fuel - calories. Each, consumed calories you goes into the tank metabolism, which leads to your body. It turns out that replenishes the reservoir - and feel great, right?
If only it were so easy! With age our body becomes less effective in burning calories, mainly due to a gradual decrease in activity and, therefore, reduce the amount of muscle. "Your metabolism may be reduced by 25 - 30 percent," - says Miriam Nelson (Miriam Nelson), head of the John Hancock Center for Physical Activity and Nutrition at Tufts University. As a result, the body tends to store excess calories that turn, you guessed it, fat. And the more overweight "slows down" our body.
However, do not despair, and wrap up in a wide sweaters and tunics hiding form.
For most women, weight training can increase metabolism by as much as 10 percent in the 12 weeks, thanks to the gradual recovery of the muscles. You can increase it further, making small but deliberate change in lifestyle.
"Anything that energizes you - a good night's sleep, fresh air, sunshine, a healthy diet, regular exercise - ultimately help speed up your metabolism," - explains Nelson (Nelson).
we have developed a non-stop plan
Which will increase the effectiveness of your internal engine and maximizes the amount of calories burned in the morning, noon and night. These rules will help to burn more calories by 200-300 a day. (And it does not affect your daily routine formed). You can not follow all points of our plan? Do not worry - even the execution of a part of them will bring you huge benefits. Well, let's start!
For breakfast, eat 300 to 400 calories
In the morning, your energy reserves are exhausted from a night of almost 80 percent. No food body goes on starvation mode, which means that it starts to save energy and minimal burn calories. (In other words, your metabolism is slowing). Furthermore, it is known that people who skip breakfast complete found in 4, 5 times higher than among those who regularly eats breakfast. For longer actively involved the whole grain complex carbohydrates such as oatmeal.
Eat half a cup of strawberries
Studies have shown that daily vitamin C preparation - 75 mg per day - the need for optimal fat burning. Strawberry provides 90 mg.
Get a dose of sunshine
"When you go out into the bright light decreases melatonin and increases serotonin, moving your body from the state of sleep in the waking state. Thus, at higher speeds and starts your metabolism," - says psychologist and researcher Robert Cooper (Robert K. Cooper), author of 'Flip the Switch'.
Antioxidants - nutrients that help protect mitochondria, tiny organisms found in every cell from damage. Thanks to them, food is converted into fuel.
Walk in the office
"Navigate throughout the day, even if it's just a walk in the office colleagues - keep your metabolism in suspense. After the warm-up for a long time do not remain in a sitting position," - says James O. Hill (James O. Hill), head of the Center for Human Nutrition in University of Colorado at Denver.
Sip a cup of coffee or tea
Caffeine - the causative agent of the central nervous system, which moderately increases the metabolism, helping you burn about 20 extra calories.
Good choice - a piece of cheese with low-fat or non-fat yogurt and a glass of the fruit. Every time you eat, your body burns extra calories to digest the food. Take advantage of the automatic increase and eat something, even very small, every 3 - 4 hours.
The natural process of metabolism is accelerated when you wake up in the morning, taking different positions. Yoga can also help to control the levels of the stress hormone cortisol, which begins to rise after waking up and can contribute to loss of muscle and inhibition of metabolism.
Lie down and straighten your legs, pulling your toes. Put your hands on the floor, elbows close to the body. Press the foot, hip, pelvis firmly to the floor and straighten the hand, lifting the chest as high as possible. Shoulders gradually retracted, as if revealing the chest and pull the spine. Try to remain in this position for 3 - 5 breaths and breaths. Bend your toes and turn, taking a pose Lower face of a dog. Repeat the movement 3 - 5 times.
Eat protein-rich lunch. You'll burn more calories digesting your midday meal because proteins are much longer to digest than carbohydrates and fats.
• Grilled chicken breast with vegetables and hummus (chickpea paste), wrapped in a white scones; add a little fruit
• Salmon salad (like tuna salad, but with canned salmon) with the addition of lettuce and tomato, a slice of white bread; carrots and grapes
• Chicken soup with vegetables and a slice of white bread
As blood sugar and energy levels after lunch slumping, metabolism is also undergoing a recession. The protein and fiber in a handful of nuts (about 20 stuff) to help overcome hunger and fill you with energy until lunch. "Nuts also contain monounsaturated fats, which stimulate the burning of fat," - says Cooper (Cooper).
Laughter overcomes stress and increases calorie burn up to 20 percent, according to Vanderbilt University, who conducted experiments on 90 men and women. Need inspiration? Look at some humorous programs.
To overcome ladder
Climbing the stairs instantly boosts your heart activity, leading to metabolic tremors. As a result, it burned 8 calories per minute - twice at brisk walking. Try to give it 5 to 10 minutes in the afternoon.
Brew green tea
Studies have shown that the polyphenols contained in 2 - 4 cups of tea can increase your metabolism by 35 percent and helps burn fat.
Switch - from CD
Relaxing music helps reduce cortisol, a key, slows metabolism hormone.
Sipped at the table
Support a good metabolism in the afternoon to help increase circulation and stress relief with the upper body. Take a deep breath. This will help to enrich the cells with oxygen to produce energy for the accelerated burning of calories.
Exercises with a chair
Sit on the edge of a chair: feet flat, back straight. Raise your hands up, hands fold together easily pull them back as far as you comfortably. Survive in this position 1 - 2 seconds, the lower arm.
Fasten your hands behind your back and lean forward so that the breasts rested against the hips and hands toward the ceiling. Stay in this position for 10 - 15 seconds and straighten. Repeat one more time.