he metabolism – or as the expert says: metabolism – everyone knows it, but what exactly it is, what it can be stimulated with and what makes it sluggish, most have no idea.
The fact is: Your metabolism is the key to successful weight loss, because it burns food into energy. And for everyone who wants to get slim and sporty in 8 weeks – without equipment: Here is our effective training plan for at home.
What heats up the metabolism and what doesn’t?
Imagine your metabolism as a car: for some, the vehicle only chugs comfortably close to the hard shoulder, for others, the racing car heats up permanently in the passing lane.
Fortunately, you’re in control of the wheel. And that’s why we’ll tell you what your metabolism can do at full throttle and what slows it down – on a scale from 0 to 100 points. The 0 stands for real metabolism brakes, the 100 for the metabolism booster.
Factor -12: extreme diet
The worst idea of all: if you do not eat enough calories, the body switches to hunger mode. The metabolism is reduced and energy is stored instead of burned. Stupid: It is difficult for the body to get out of this mode.
Factor 0: brain teaser
The brain burns a lot of calories, but you don’t burn significantly more with brain jogging than with watching trash TV. Keeping your gray matter busy isn’t as good as going for a jog.
Factor 5: Hot spices
It is often said that the hot substance capsaicin boosts fat burning. That is also true, but the customer success that can be attributed to this alone is hardly visible on the scales. You cannot avoid exercise and a sensible diet.
Factor 10: cigarettes
We hate to have to admit that, but yes: Tipping can heat up your metabolism by increasing your heart rate. But: Very little and only for a short time. (Phew!) So it’s not worth it to start smoking.
Factor 20: Little sleep
One study found that people who only get 5 hours of sleep a night burn a few more calories during the day. But they also ate more than they burned from the metabolic boost – and even put on weight.
Factor 30: green tea
Catechins, which are contained in green tea, heat up the metabolic furnace at least a little. If you drink 2 to 3 cups a day with meals, you can burn extra calories without any effort thanks to the antioxidant plant substances. Here we reveal why you should drink more green tea.
Factor 40: room temperature
Just above the chill (or in numbers: at 18 degrees), that is the best temperature for the metabolism kick. The body’s brown adipose tissue then helps regulate body temperature by turning calories into fuel.
Factor 60: caffeine
Yes, coffee helps you lose weight. For about 3 hours after drinking, the metabolic gear shifts up a few gears: the heartbeat is increased, the energy expenditure increases. But: Your body gets used to the boost, the effect is reduced. By the way: Here you can find out what happens if you abstain from caffeine.
Factor 70: Eat high in protein
If you eat a high protein diet, you give the metabolism that extra kick. Because with protein, 20 to 35 percent of the calories are used for digestion. For carbohydrates, it’s only 5 to 15 percent. Have a protein shake on it? You can read here how useful protein powder is for women.
Factor 85: endurance training
Cardio workouts boost your fat burning. You can make it easier for your metabolism to access annoying fat deposits, for example by running regularly. In addition, you build muscles by jogging regularly and evenly. Here are more strong reasons to start running now.
Factor 100: strength training
Those who train their fitness like this increase their basal metabolic rate and destroy more calories even when they are resting. For every kilo of fat that is converted into muscle, an additional 30 calories are burned per day – without having to lift a finger.
Now you know all the important factors that slow down your metabolism or really get it going. And you know: a healthy metabolism supports you optimally in losing weight. Have fun doing it!