This is a problem I hear from fitness patients every day. Generally, patients have problems with what is called the MD factor or metabolic dysfunction. These common problems include:
- You have low energy levels, and you feel groggy or unusually tired after eating a high-carb meal.
- For whatever reason, your belly is fat.
- You have hormonal changes.
- As your age increases
Below are some tips to help increase your metabolism to achieve optimal weight and health.
Eat the right macronutrients
A proper diet that includes a balanced amount of pure protein, healthy fats, and complex carbohydrates can prevent and even treat metabolic disorders.
I have designed a weight loss program that follows a specific approach to losing excess weight. This plan includes 1,100 to 1,400 calories per day, with 40 to 50 percent of total calories coming from pure protein, 20 to 25 percent from healthy fats, and 30 to 35 percent from complex carbohydrates.
You can also reduce metabolic dysfunction by cutting back on meals that are high in simple carbohydrates.
eat more
Yes, you read that right! Although we mean eating more often, not eating large portions. Eating two or three meals during the day gives your metabolism a chance to slow down during the times between meals to the same level as when you rest.
If you think of your body’s metabolism as a fire, eating only two or three meals a day creates periods of time where the fire is not burning, but just smoldering until the next meal.
In contrast, adding small, healthy, protein-rich snacks between meals will make your metabolism burn calories at a faster rate, even if you’re not physically active during that time.
Eat protein at every meal Your body has to work harder to digest protein, which causes your metabolism to burn more calories after eating a protein-rich meal. But your body can’t store protein, so you should eat only 25 to 35 grams of protein per meal (and protein snacks throughout the day) so your body can use it before it’s stored as fat.
Drink more water
Simply put, your body needs water for the metabolic processes that burn calories. Without drinking water regularly, your metabolism will slow down.
exercise
Increase your blood flow. Even something as simple as a slow walk can boost your energy levels by up to 20%. Light exercise combats fatigue while improving your mood, reducing stress levels, and helping to prevent and improve metabolic derangement.
If you don’t currently exercise, try counting your steps per day and increasing your steps by 200 per day, gradually reaching 10,000 steps per day, or about 5 miles.
build muscle
Exercise may only make up a small portion of your daily energy expenditure, but the muscle you build from exercise helps you increase your resting metabolic rate (RMR), which burns more calories when you breathe, sleep, and You can sit down.
Strength training builds muscle, and that muscle burns fat even when you’re resting. Consuming complete protein foods is essential for muscle building. Such foods include eggs, lean meats such as turkey and chicken, and dairy products.
Do not neglect breakfast
You may have heard this before, but skipping breakfast won’t help you lose weight. Eating a healthy breakfast signals your metabolism to wake up and start burning calories. Basically, not eating breakfast makes you lose the opportunity to burn fat in the morning.
Do not cut your sleep
Your body has to do several essential things to burn calories during the day as well as when you sleep. Research shows that after sleeping for 8 hours or more, you’re more likely to eat less and consume fewer calories the next day.
Do not use low-calorie diets
There are no quick fixes for weight loss, including low-calorie diets that focus on consuming 1,000 calories or less per day.
When your body does not have enough calories and energy to perform daily tasks, its metabolism instinctively goes into starvation mode. At this point, your body stores whatever calories it can as fat to survive.
Even if your weight is perfectly normal, you can still suffer from the effects of a metabolic disorder, but the good news is that it is completely treatable and preventable. Maintaining a proper diet and healthy eating habits can help you in many ways.
Source: fitnessmagazine.ir
