How to increase your basal metabolism? Complete Guide
Publié le 31-12-2020 et mis à jour le 02-10-2024
Having trouble losing weight ? Have you wondered if your metabolism is the culprit? If you're struggling to burn calories even when exercising or eating a healthy, balanced diet, your metabolism is probably slower than other people's.
Do you want to know how toincrease your metabolism?
However, there are solutions to speed it up and you can discover them in this article.
Summary
I. How to increase your basal metabolism 1. What is basal metabolism? 2. Factors that influence metabolism 3. Increased basal metabolism II. Stimulate metabolism 1. Different methods to stimulate it 2. The role of physical exercise 3. Boost metabolism and burn more fat III. Natural solutions 1. How to boost metabolism naturally 2. The foods to favor to naturally boost metabolism 3. Increase resting metabolism 4. Increase metabolism without exercise IV. Food supplements that can help
I. How to increase your basal metabolism
1. What is basal metabolism?
Is this a term you may be familiar with? Basal metabolism, or basal metabolism, is defined as energy expenditure at rest.
These are the daily energy needs that our body needs at rest to ensure its vital functions such as breathing or heartbeat, for example.
As human beings, we have needs that vary depending on several factors such as weight, height, age and gender.
A man, generally speaking, will need more calories than a woman. The recommendations are 2100 to 2500 kcal/day for a man and 1800 to 2000 kcal/day for a woman.
Don't worry if you're not in these ranges, these are general recommendations. The main thing is not to be too high or too low, but for that you have to do a little calculation.
But then, you're struggling to lose weight and you're wondering what the connection is? Find out how to increase your basal metabolism with D-LAB!
2. Factors that influence metabolism
A slow metabolism struggles to burn calories, especially when you follow diets that are too restrictive, which will tend to disrupt it and slow it down.
Indeed, when intakes are too low compared to your needs, the body will reduce its catabolism phase, which corresponds to the process of degradation of our organic compounds (molecules) and which results in the release of energy.
In other words, your body will reduce its energy expenditure and, when you stop the diet and eat your fill again, your body will make as many reserves as possible and you will regain the few pounds lost. It is therefore not necessarily the best solution to get rid of your few extra pounds.
In addition, other factors come into play, the microbiota promotes digestion , if it is unbalanced, it no longer assimilates nutrients correctly which will result in longer digestion, a slower metabolism and not as efficient as it should be.
Unlock your metabolism
To know how to increase your metabolism and to unblock a slow metabolism, it is essential to understand the factors that slow it down. An unbalanced diet, lack of physical activity and stress are all factors that can negatively influence metabolism. Adopting a healthy and balanced lifestyle is therefore essential.
The impact of protein consumption
Protein plays a crucial role in boosting metabolism. They require more energy to be digested, which increases calorie expenditure. In addition, they promote muscle growth, which increases basal metabolism.
The influence of sleep on metabolism
Sleep is an often overlooked but essential factor in maintaining an active metabolism. A lack of sleep can slow down metabolism and promote weight gain. It is therefore important to ensure that you get enough quality sleep.
Restart a slow metabolism
To revive a slow metabolism, it is important to combine a balanced diet, regular physical activity and good hydration. Dietary supplements can also be a great help in providing necessary nutrients and supporting metabolism.
The influence of a balanced diet on metabolism
A balanced diet is essential to maintain an active metabolism. Nutrient-rich foods, such as fruits, vegetables, quality proteins and whole grains, provide the energy needed to support metabolic functions. Avoiding processed foods and foods high in added sugars is also crucial.
The importance of hydration to maintain an active metabolism
Hydration plays a key role in maintaining an active metabolism. Water participates in many chemical reactions in the body, including those necessary for burning fat. A lack of water can slow down metabolism and hinder weight loss. It is therefore important to drink enough water throughout the day.
3. Increased basal metabolism
To increase basal metabolism, it is essential to understand the mechanisms that regulate it. A balanced diet, rich in essential nutrients, is crucial. Proteins, for example, play a key role in boosting metabolism. They require more energy to be digested, which increases calorie expenditure.
In addition, regular physical activity is essential. Strength training exercises, in particular, promote muscle growth, which increases basal metabolism. In fact, muscles consume more energy at rest than fats.
II. Stimulate metabolism
1. Different methods to stimulate it
Firstly, if this is not already the case, adopt a healthy, balanced and varied diet. We keep telling you, but fruits, vegetables, quality proteins, whole grains and good fatty acids will allow you to find a balanced diet.
- Eat the recommended daily meals:breakfast, lunch and dinner including, depending on your feelings of hunger, a snackin the morning around 10 a.m. and another around 5 p.m. Listen to your body and don't cut out one of the main meals. Of course, not everyone eats breakfast for their own reasons, but try to include this meal in your daily routine. It's a way of not snacking between food intake, of not consuming meals that are too large because you are too hungry at lunchtime or in the evening.
- Avoid consuming sugary and fatty products in isolation, favor complex carbohydrates rich in fiber. They promote feelings of fullness after a meal.
- Increase your intake of good proteins such as eggs, lean meats and fish.
Be careful not to consume them in excess, they can have harmful effects on the kidneys. It is generally recommended to consume a minimum of 0.83 g of protein per kg of body weight. For example, if you weigh 60 kg, you should consume at least 50 g of protein per day (60 x 0.83 = 49.8 g). You can increase this intake up to 1.8 g depending on your physical activity, without ever exceeding 2.2 g per kg of body weight.
- Limit the consumption of saturated fats (cold meats, fatty meats, processed products, etc.).
2. The role of physical exercise
The most effective physical exercises to boost metabolism
Physical exercise is essential for boosting metabolism. High-intensity exercises, such as HIIT (High-Intensity Interval Training), are particularly effective for increasing calorie expenditure. Strength training is also important because it promotes muscle growth, which increases basal metabolism.
The benefits of weight training on metabolism
Strength training has many benefits for metabolism. By increasing muscle mass, it allows you to burn more calories at rest. In addition, strength training exercises promote the release of hormones that stimulate metabolism. Incorporating weight training sessions into your exercise routine is therefore an excellent way to maintain an active metabolism.
3. Boost metabolism and burn more fat
Change your lifestyle, do physical activity regularly, start with a daily walk of 30 minutes a day.
Then, once your body gets used to it, you can start slightly more comprehensive activities such as running, swimming or even weight training. By practicing sport, you cause micro-tears in your muscles and proteins will intervene during the recovery phase to rebuild this muscle fiber. For this, the metabolism will burn more energy and therefore calories at rest.
Hydrate yourself, water is essential to the body. It participates in many chemical reactions in our body.
A lack of water slows down the oxidation of fats in particular. You can choose waters rich in bicarbonate such as Vichy Célestins.
Be careful of water rich in sodium which promotes water retention. Avoid flavored waters which usually hide a significant amount of sugar.
Tea or coffee helps to increase metabolism thanks to caffeine and theine which will activate fat burning.
Boosting it after 40
After age 40, metabolism tends to slow down naturally. To stimulate it, it is crucial to maintain regular physical activity and adopt a diet rich in nutrients. Resistance exercises, such as weight training, are particularly effective for maintaining muscle mass and increasing metabolism.
Boosting it after 50
From the age of 50, the metabolism can slow down even further. It is therefore essential to continue to practice regular physical activity and to consume foods rich in protein and fiber. Dietary supplements can also be a valuable aid in filling nutritional deficiencies and supporting metabolism.
III. Natural solutions
1. How to boost metabolism naturally
You don't practice physical activity or you don't have time? Too busy a pace of life? Food is not enough?
There are natural solutions that stimulate metabolism and help burn fat even at rest. You can opt for fat-burning food supplements combined with a draining food supplement .
Indeed, it helps eliminate accumulated toxins in the body. As a result, it acts directly on cellulite and water retention which blocks the fat deposits.
This helps refine the silhouette while ridding the body of accumulated waste. Remember that these are food supplements and that they live up to their name, they complete the plate.
2. The foods to favor to naturally boost metabolism
Certain foods are particularly effective in boosting metabolism. Protein, for example, requires more energy to digest, which increases calorie expenditure. Foods high in fiber, such as vegetables and whole grains, also promote feelings of fullness and help regulate metabolism.
The food that speeds up metabolism
Among the foods that accelerate the metabolism, cayenne pepper is particularly effective. It contains capsaicin, a substance that increases thermogenesis and promotes fat burning.
Green tea, rich in catechins, is also an excellent choice for boosting metabolism.
3. Increase resting metabolism
D-LAB offers a wide range of food supplements to meet your problems. The Fat Burner Program is complete. It is composed of 3 products that will act in synergy, the Metabolism Activator allows you to increase your metabolic rate thanks to its composition of highly dosed vitamins and minerals.
Thanks to its active ingredients such as kola nut, cayenne pepper, mate and ginseng for example. It stimulates thermogenesis which is a mechanism by which the body produces heat.
As a result, metabolism increases and energy combustion with it. This helps optimize weight loss. The Active Energy Complex acts on fat burning to help lose weight.
Finally, the Slimming Detox improves digestion and promotes the elimination of toxins accumulated daily. Thanks to this program, you will be able to give a real boost.
Boost metabolism to lose weight
To complete this program, you can take Detox tea for a cleansing action thanks to green mate, fennel and ginger. This set of active ingredients will stimulate the filter organs on a daily basis to promote elimination.
4. Increase metabolism without exercise
It is possible to increase metabolism without practicing intensive sport. A diet rich in protein and fiber, as well as hydration, are key factors. Dietary supplements can also play an important role in providing the nutrients needed to support metabolism.
To summarize, stimulate your basal metabolism by splitting your meals into several meals, consume good quality proteins and engage in physical activity. If this is not enough, support your body with natural and suitable food supplements.
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