Our metabolism and our weight are closely related: those who have an active metabolism find it easier to lose weight. How active the metabolism is depends on various factors. Among other things, age, gender and diet play a role. Fortunately, however, there are a few things you can do to get a sluggish metabolism going. We reveal how you can effectively boost your metabolism.
Metabolism and basal metabolic rate
Metabolism – also called metabolism – includes all biochemical processes that take place in our body cells. This includes the absorption, transport and conversion of substances as well as the release of metabolic waste products. Metabolism thus ensures that our bodily functions are kept running, that we can build up body substance and that our body is supplied with energy. An important parameter in connection with metabolism is the basal metabolic rate. This is the amount of energy that the body uses at rest. In addition to complete physical rest, indifference temperature (28 degrees) and an empty stomach are further prerequisites for determining the basal metabolic rate.
These factors influence metabolism and weight
Our metabolism has a significant influence on our body weight. People with a sluggish metabolism gain weight more easily and have trouble losing weight. On the other hand, if the metabolism is extremely active, people are often very thin and have difficulty gaining weight. There can be various causes behind a slow metabolism. Age, for example, plays an important role. Younger people usually have a faster metabolism than older people. Gender also has an effect: Since men generally have more muscle mass than women, they burn more energy. In addition to age, various other factors can have a negative effect on metabolism. These include an unhealthy lifestyle with a high-sugar diet, dieting and fasting, and too little exercise. Likewise, however, certain diseases such as hypothyroidism can also lead to a slowed metabolism.
Boosting the metabolism
Fortunately, there are some tips and tricks you can use to boost your metabolism. First and foremost, it’s important to get your fat burning going – this works best through exercise. But a healthy diet and choosing the right foods are also important. We have compiled the best ways and home remedies for you to boost your metabolism.
1. eat small portions
To speed up metabolism, it is recommended to avoid large, heavy meals. Equally, however, it is also not advisable to take in too few calories, as is often the case when dieting. This can cause the body to switch to hunger mode and try to store as much fat as possible. Instead, ideally eat small portions throughout the day.
2. the right foods
Fall back best on smaller – or at the main meals also somewhat larger – healthy snacks. Fruits, vegetables and salads, for example, are well suited. Seeds and unroasted and unsalted nuts are also recommended. With nuts, however, you should pay attention to the high calorie content. In addition, you can also safely reach for millet and quinoa.
3. drink water before breakfast
Drink a glass of water with a squeeze of lemon or apple cider vinegar before breakfast. Alternatively, a hot ginger tea is also recommended. In general, make sure to drink at least two to three liters daily.
4. high-fiber diet
Eat a diet rich in fiber! In particular, reach for soluble fiber. These can bind larger quantities of water and swell thereby in the intestine. Among the soluble dietary fibers is pectin, which is contained primarily in fruit.
5. foods with many nutrients
If possible, consume only foods with a high nutrient density. This means products that contain more nutrients with fewer calories compared to other foods. In addition to fruit and vegetables, cereals, legumes and low-fat meat or fish are recommended.
6. eat enough vitamin C
Make sure to provide your body with enough vitamin C. It is best to eat vitamin C-rich fruits such as acerola cherries, apples, strawberries, kiwi, oranges or lemons throughout the day. Also recommended are vegetables such as broccoli, peppers or spinach.
7. stimulate the metabolism: sports help!
Sports are probably the best way to really get your metabolism going. Because when playing sports, not only energy is burned, but also muscle is built. This increases the basal metabolic rate, because muscle uses more energy at rest than other tissue.
Strength training stimulates the metabolism
To build muscle, you should ideally perform light strengthening exercises on a regular basis. In this way, you can strengthen problem areas such as the abdomen, legs or buttocks on the one hand, and wonderfully stimulate your metabolism on the other. Just look for a suitable workout in our fitness section!
Endurance training burns calories
If you prefer to do endurance training instead of strength training, you can also boost your metabolism this way. For example, go for a round of jogging, cycling or swimming. If you’ve really worked yourself out, your metabolism will stay elevated for a while after your workout is over, and the pounds will tumble off!
Exercise in everyday life
It is also helpful to integrate more movement into everyday life: So do without escalator and Co. and do small ways rather on foot instead of by car. You can also get some exercise in the office. Why not visit your colleague in person at the office instead of writing an e-mail? Or use your lunch break for a long walk.
