Weight loss: 7 tips to boost your metabolism
To lose the extra pounds without effort, it is possible to boost your metabolism to eliminate stored fat in the body. A method that goes through the diet, but also by simple everyday gestures *.
Mincing, regaining energy and reducing stress : these are the goals of the metabolic diet. Metabolism is the body’s whole process of converting what we eat and drink into energy. The body then combines calories and oxygen to provide energy to the muscles, brain or organs. It is more or less fast depending on the frequency of physical exercise , age or the size of the individual.
The goal of stimulating one’s metabolism is to encourage the rapid elimination of stored fats in the body and thus achieve weight loss . To do this, we must adopt a healthy lifestyle. Here are 7 tips to get started *.
Sleep between 7 and 8 hours
According to a study presented at the conference of the North Association for the Study of Obesity , people who sleep only 2 to 4 hours a night are 73% more likely to become obese than those who have a more stable sleep .
The day after a short night, everything is together to eat a lot and especially carbohydrates: lack of sleep encourages to choose preferably fatty and sweet foods. However, the more you are tired, the more you avoid walking or any sports activity. Balance: the metabolism is disturbed. Hence the importance of sleeping enough , between 7 and 8 hours.
Practice deep breathing
Daily deep breathing is a good metabolic slimming ally. It is a breath of a few minutes with the lungs, the belly and if possible the clavicles, as in yoga . The more you breathe deeply, the more oxygen is introduced into the body, and therefore the more carbon dioxide is removed. However, oxygen burns calories and carbon dioxide is a metabolic waste.
Adopt a balanced diet
Just eat a plate rich in green vegetables because they boost the metabolism (such as eggplant, Swiss or beet) in protein, and starchy, but with moderation. Proteins require the body more caloric efforts to be assimilated.
It also relies on steam cooking , fresh herbs and spices, fruits, cereals, eggs, fish, cheese, quantity and adequate pace. It is highly advisable to stop ultra-processed foods and avoid sauces and fries.
Drink enough water and bet on tea or coffee
The metabolism depends directly on the rate of hydration. It drops when you do not drink enough water. That’s why you have to drink enough: about 1.5 liters a day. We try to draw a cross on alcohol or sugary drinks.
Coffee or tea is also recommended . These last two drinks contain caffeine, an exciting substance that stimulates metabolism: they help burn energy and therefore calories. But care must be taken to consume it in moderation. By day, two small cups of coffee or two large cups of tea are enough without added sugar.
Do small daily exercises
We can also call it metabolic training. These are short but intense workouts, which we call “split”. They can be made on the way to work. For example: when there is an escalator or a staircase, one climbs the stairs at full speed, then one walks slowly towards a second staircase and one takes again the ascent by accelerating the step. Regular practice of a sport is also recommended.
Staying idle is the enemy of metabolism. This is why you must regularly get up to make phone calls, avoid sitting in public transport, get a glass of water in the office and enjoy to stretch a little neck, thighs arms.
In the morning, especially if a day in the office is planned, it is advisable to do a few minutes of squats, pumps, jumping rope or running .
Have enough vitamin D
When we lack vitamin D , which is the case for more than half of the French according to Inserm , the body stores more at the belly, burns less and we are more hungry than usual. Hence the importance of being reasonably exposed to the sun .
* Find all the tips to boost your metabolism in the book The new Metabolic cooking review, burn + fat effortlessly, Anne Dufour and Carole Garnier Editions Leduc.s Pratique.