6 ways to speed up the metabolism, which afford even the lazy and sweet tooth

Eat chocolate, dine after eight and do other nice things that will save you from excess weight.

To lose weight, just something and need - to speed up the metabolism. There is a stereotype among those who set a goal to get rid of the extra kilos. And in part the thesis is true: the more active the body converts food into energy, the more easily from the skin evaporates excess body fat.

On the other hand, the metabolism - a complex, highly individual and not fully investigated thing, can not always be effective correction.

However, temporary spur metabolism chance still there.

1. Eat dark chocolate

The fact that chocolate with a high (70%) cocoa perfectly helps cope with stress, known to many. But it turns out that's not all magic, which is hidden in chocolate bars.

scientists have found outMetabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects: Every day is enough to eat 40 grams of cocoa products - and after two weeks your metabolism will get decent acceleration.

Including this is due to the normalization of the sensitivity of cells to insulinEffects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. As a result, the body actively converts food into energy rather than fat.

2. Pay sport a minimum of time

10-15-minute workout active in terms of acceleration of metabolism are often more effective than hour jog or some thoughtful yoga of the same duration.

The US has long been popular high-intensity interval trainingHigh-Intensity Interval Training). This exercise, in which short periods of maximum activity are interspersed with short periods of rest the same.

Very quickly wring out the floor 20 times - 20 seconds rest - again wring out 20 times. Jump rope for one minute at maximum speed - rest 15 seconds - minutes again jumps. 4-5 such cycles once a day (or even every couple of days) Enough to just two weeks significantly accelerate metabolismRegular Sprints Boost Metabolism.

The causes of the acceleration are different. In particular, improved lipid and glucose uptakeHigh-intensity interval training and calorie restriction promote remodeling of glucose and lipid metabolism in diet-induced obesity - the "building blocks" from which, if they are not metabolized and fat folds. In addition, the body gets used to consume more oxygenHigh-Intensity Interval Training - the main fat burner. Because of this, calorie consumption after a short but intense workout increases sharply and long-term (from a couple of hours to days). Speaking of oxygen ...

3. breathe deeply

Sometimes you read about another diet - and I want to just breathe. And it is right! Deep breathing - a much more effective way to lose weightJumpstart Your Metabolism: How to Lose Weight by Changing the Way You BreatheThan strict diet restrictions (generally rigid diet will make you more likely to get better than to lose weight, and this is already Layfhaker I wrote).

And the logic here is simple: the more you breathe, the more oxygen gets into the blood, and the more active there is a food processing process, including fats and sugars into energyReproducibility study for free-breathing measurements of pyruvate metabolism using hyperpolarized (13) C in the heart.

4. Drink cold water

Each losing weight probably heard: if you drink glass of water 20-30 minutes before meals, eat less. But did you know that if you drink the water straight from the refrigerator, it is at least double the effect?

Cold water not only fills the stomach (which means you feel full), but also force the body to spend more calories to warm. Half a liter of this some water - and metabolic rate riseWater-induced thermogenesis 30%. Until you get warm.

5. Eat before going to bed

From the point of view of those who want to maintain or lose weight, it sounds blasphemous. But scientists from the University of Florida foundThe Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men: Light snack at bedtime can enhance night metabolism, in particular, to intensify the processing of fats.

The study was conducted with the participation of men suffering from obesity, and, of course, needs re-examination of a more average people, but still the results it makes sense to take into Attention.

Yes! A light snack in this context - is the portion of not more than 150 kcal with a predominance of protein.

6. Get enough sleep

Lack of sleep - the right way to slower metabolismSleep and Metabolism: An Overview and weight gain. In particular, the lack of sleep dramatically lowers the level of leptin - an important hormone that regulates energy intake and appetite.

In order not to put a spoke in the wheel of their own metabolism, try to regularly and properly get enough sleep. Remember: in the normalization of weight is not as important as regular exercise and a balanced diet.