Proper nutrition, exercise and sleep — important components of a healthy lifestyle.
If you want to stay slim without dieting, put aside your favorite chocolate and think about how to change your habitual lifestyle and activate your metabolism. To speed up your metabolism, follow the three most important rules.
in order to get enough protein. The optimal amount is 35 grams. Try natural yogurt (18g of protein per serving), roasted turkey breast toast (14g), and walnuts (4g of protein are found in 7-8 medium-sized walnuts).
Drink enough water
Preferably not less than 2 liters per day. If there is not enough fluid, the body processes fewer calories.
Count calories
Every ten years, a woman's metabolic rate drops by 2-3%, which means that as you age, your calorie needs decrease. At 25 years old, a woman needs between 2000 and 2200 calories to maintain her weight. At 35, this number is reduced to 2000, and after 50 -to 1800. That's how many calories you need to not gain weight.
Of course, if you want to lose weight, you will have to reduce the number of calories ideally by 500 kcal per day. Keep in mind that you can't cut calories too much. As absurd as it sounds, a strict diet can slow down your metabolism by 20%. When there are too few calories, the body goes into «emergency» mode, trying to survive in a stressful situation and make as much reserves as possible for the future.
Rethink your diet
Many are sure that fractional nutrition activates metabolism, but in fact there is no universal recipe for all women! For someone, fractional meals (5-6 times a day, in small portions) really turn out to be effective. But there there and those who can not be able to judge portion sizes sensibly and eat too much with this approach. In this way no matter how active your metabolism is you will still gain weight.
For someone, on the contrary, three meals a day turns out to be beyond their strength: the breaks between meals are too long, and hunger becomes so strong that it forces them to overeat. Try experimenting to find the best mode. Track the feeling of hunger throughout the day, keep a food diary. Put all meals and drinks in into before you put it all in the mouth. This will allow you to adequately assess the amount of calories consumed and build a plan for eating for the future.
Watch protein levels
Remember that you need to build muscle mass. Muscles are a kind of powerhouse of the body. For a day, to maintain the activity of one kilogram of muscle, 12 kcal is needed, and a kilogram of fat consumes only 4 calories. A woman needs to get with food 1.2 g of protein for every kilogram of weight. For example, at 72 kg, you need 86 g of protein daily. Boiled egg for breakfast (6 g), tuna salad for lunch (16 g), 100 g low-fat cottage cheese for afternoon tea (12 g), 150 g baked chicken fillet for dinner (52 g).< /p> Add pepper
Spicy seasonings — chili, garlic, turmeric (in moderation, of course) — these are spices that speed up metabolism. Add natural seasonings to your food, and you will not only speed up your metabolism and metabolism, but also make your dishes tastier.
2. Move correctly Start your morning with exercises
Be sure to make time for training before breakfast! Exercising before meals can burn 20% more calories. Start with strength training (ideally 15 minutes), and then move on to cardio (another 20 minutes). This sequence is the most effective in fighting fat deposits and helps to increase metabolism.
Take a walk in the middle of the day
Walk to the nearest post office or just take a few circles office parking. No need to rush—a half-hour walk at an average speed of 3-4 km per hour will allow you to burn 100 calories and cheer up.
Include cardio training
American experts compare cardio loads with pre-holiday sales, when you buy one item for full price, and get the second for half price. By actively exercising in the gym, you burn a large number of calories. Thanks to this, the metabolism is activated and the calories continue to be consumed, even when you are resting. If you devote 20 to 45 minutes of moderate exercise five times a week, your daily caloric intake increases by 109 kcal. That is the effect of workouts persists even on the days when you don exercise.
Alternate pace
Do you want to know how to speed up your metabolism with the help of fitness? To increase the effectiveness of your workouts, change the pace at which you perform the exercises. For one minute, move as fast as possible, for the next minute, slow down to rest. It is easier to do this way, and many admit that the workout itself ceases to be a desperate struggle with calories, and turns into a kind of game.
Move more during during the day
Here's a simple example: if you answer phones for an hour while sitting at desk, you will use up 15 kcal. But if you talk standing up, then spend already 100 kcal! Doctors call this approach unsportsmanlike physical activity. On closer inspection, it turns out that by doing your normal activities, you can burn up to 800 extra calories a day just by getting up out of your chair.
Some unsportsmanlike physical activity techniques are familiar to everyone: skip the elevator and take the stairs instead of emailing a colleague, get up and go to the next office, walk one bus stop. But there and little tricks: while photocopying documents at work, stretch and stretch your hands. And while the kettle is boiling at home, do a few tilts to the side.
3. Get rid of stress Try meditation
Yes, worries also slow down your metabolism, so if you want to be slim without diets, learn to relieve stress. When you are constantly in a state of anxiety, the body begins to process food differently, and you can gain weight even if you eat and move as usual.
Surround yourself with your favorite scents
Natural fragrance oils (ylang-ylang, lavender, marjoram) will help to calm down. Apply a few drops of oil to a cotton pad and enjoy the aroma and harmony.
Go to bed before 23.00
Lack of sleep can immediately lead to several unpleasant consequences for your figure. First, you will have to make up for the lack of energy with the help of food. Secondly, you will become more irritable. And thirdly, Americans have proven that those who do not get enough sleep lose weight due to the loss of muscle mass, not fat.