How to increase your metabolic rate to lose weight

Basal metabolism

One of the keys to losing weight is finding a way to increase your metabolic rate.

BMR is defined as the minimum amount of energy the cell needs to keep it alive so he can perform his duties properly.

Here are seven ways for you to increase the basal metabolism and thus maintain the weight or losing weight:

Increase basal metabolism for weight loss

• Increase your intake of protein: Protein helps to stabilize the secretion of insulin in the blood, which can affect metabolism. Take a minimum of 70 grams or more each day.

• Perform aerobic exercise three times a week: Although exercise does not affect your resting metabolic rate, the excess calories you burn could mean up to one kilogram of weight loss per month and so lose weight.

• Increase muscle mass: the weight training routines build muscle tissue, which burns more calories during activity than at rest (24/7). The more muscle, faster metabolism.

• Do not skip meals or drastically reduce caloric intake: If your body senses that food is scarce, slow your metabolism to conserve energy. The result is that when you eat your body will be slower in the management of the calories and create an unwanted kg storage. Make sure that if you reduce your caloric intake is not more than 500 calories a day and do not consume less than 1,200 per day.

• Increase daily activity: it can reduce the amount of calories you burn each day with relatively small changes in lifestyle, such as climbing the stairs instead of the elevator, park farther away from the shopping center or office, or go window shopping with friends instead of sitting in the cafeteria. These types of changes in just 20 minutes of your day will burn about 100 calories per day, or an additional kilo per month.

• Take an evening stroll: physical activity at night can be especially beneficial. Since the metabolism of people decreases towards the end of the day, 30 minutes of activity before dinner increases your metabolic rate and can keep it elevated for another 2-3 hours.

• Get enough sleep: According to the researchers, women who sleep less than 4 hours a night had a slower metabolism than those who slept a total of 8 hours.

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