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10 Ways to Increase Your Metabolism

10 Maneiras de Aumentar o seu Metabolismo

Increase metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a fast metabolism. Men tend to burn more calories than women, even when at rest. And for most people, metabolism slows steadily after age 40. Although you can not control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to boost your metabolism

Build muscle:
Our bodies constantly burn calories, even when we are not doing anything. The resting metabolic rate is much higher in people with more muscle. Each kilo of muscle uses about 6 calories a day just to sustain itself, while each kilogram of fat burns only 2 calories daily. That small difference can add up over time. Moreover, after a day of resistance training, the muscles are activated in the entire body, increasing their metabolic average daily rate.

Intensify your workouts:
Aerobic exercise may not build big muscles, but it can speed up your metabolism in the hours after a workout. The key is to push yourself. High intensity exercise delivers a bigger, more increase in resting metabolic rate than low or moderate intensity exercises. To get the benefits, try a more intense class at the gym or include a race (medium or high intensity) during their regular walk.

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Stock up on water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before each meal and snack. Also, keep munching on fresh fruits and vegetables, which are full of liquid instead of crisps and chips.

energy drinks or supplements:
Some ingredients in energy drinks can give your metabolism a boost. They are full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and can help burn fat. But the use of these drinks can cause problems such as high blood pressure, anxiety and sleep problems for some people. not recommended for children and adolescents.

Eating without sin:
more eat can actually help you lose weight eat more often, it is. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps its start metabolism, so you burn more calories during the day. Several studies have also shown that people who regularly eat snack less at meal time.

Season your meals:
spicy foods (pepper) contain chemical compounds that can kick the metabolism into a higher gear. Cooking food with a tablespoon of chopped red or green pepper can increase your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits can add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

The Power of Protein
The body burns more calories to digest than many proteins for fat or carbohydrate. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can increase metabolism at mealtimes. Healthy sources of protein include lean meat, peru, fish, white meat chicken, tofu, nuts, beans, eggs and low-fat dairy products.

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Booster with black coffee:
If you are a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of the benefits of coffee can be a short-term increase in your metabolic rate. Caffeine may help you feel less tired and even increase your endurance during exercise.

The benefit of green tea:
Drinking green tea or tea that offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a few hours. Research suggests that consumption of 2-4 cups of tea or can push the body to burn 17% more calories during moderate intensity exercise for a short period of time.

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Avoid Crash Diets:
Crash healthy diets those involving eating fewer than 1,200 (if you are a woman) or 1800 (if you are a man) calories per day - are disastrous for anyone hoping to speed up your metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of loss comes from muscle. The lower your muscle mass, your metabolism slows down. The end result is your body burns fewer calories (and faster weight gain) than what you had before the diet.

Best Bets: The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn.

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