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1. No restrictive diets
It's not about eating less, but rather eating more, more nutrient-rich foods to keep you full all day long. This is essential, as limiting your food intake will kill your metabolism. When you eat less, a signal is sent to your body saying"I'm starving", your body's response is to reduce the metabolic rate to hold on to existing energy reserves. What's worse, if the food shortage (referring to a restrictive diet) continues, you'll start to burn up muscle tissue. Your metabolism will slow down even more and the fat will gain more territory.
2. Going to bed early
Finnish scholars studied fully identical sets of twins and concluded that in each and every set of twins, the twin who slept less and was under more stress had more visceral fat.
3. Eat more protein
Your body needs protein to support lean muscle mass. Some scholars have maintained that the present recommended protein intake (0.36 grams per kg anatomical weight) is sadly inappropriate for anyone undertaking resistance training and women are advised to ingest between 0.54 grams and 1 gram of protein per kg anatomical weight.
It is advisable to add a portion of eighty-five grams of lean meat and two tablespoons of nuts or two hundred and twenty-seven grams of low-fat yogurt to your breakfasts and snacks. Research proves that protein can increase up to 35 percent calorie burning after eating.
4. Ecological products
Canadian researchers report that a diet with more organochlorine (pesticide-derived contaminants) complicates weight loss, perhaps because toxins interfere with the energy-burning process.
Of course, it is not always and at all times simple to find or to be able to afford organic and ecological products. Foodstuffs such as avocado, banana or grapefruit tend to have the lowest pesticide levels. In contrast, celery, peaches, cherries, cabbage or potatoes tend to have the highest pesticide levels.
5. Get up. Get up.
Working in a sitting or standing position can play as much of a role as doing an exercise routine or not doing it at all. University of Missouri scholars have found that inactivity over four hours or more causes a slight decrease in the enzyme that controls fat and cholesterol metabolism. To sustain the active enzyme and increase fat burning, it must be broken with long periods of inactivity, to give us an example, by getting up when you talk on the phone.
6. Cold water connection
German researchers found that drinking six glasses (1.5l) of cold water a day accelerates your metabolism and you can burn up 50 more calories a day. Enough to lose 5kg in a year, with practically no care. This increase can be produced by the body's efforts to heat this ingested water to the anatomical temperature.
7. Eating spicy
It turns out that capsaicin, the compound that gives chili its warmth, can speed up your metabolism. Eating about 1 tablespoon of peppers (red or green) stimulates the restless system. The result is a temporary increase in your metabolism of about 23 percent. Add chili and peppers to your meals.
8. Breakfast in the morning
Those who do not eat breakfast in the morning are more likely to be obese. The first of the meals should be the most conclusive. In research published in the American Journal of Epidemiology, volunteers centralized between twenty-two to fifty-five percent of their breakfast calories per day and gained only seven hundred and seventy grams on average over four years. At the same time, those who only desanted 11 percent of the total calories per day for breakfast gained almost 1.5 kg.
9. Drinking coffee or tea
Caffeine as a central nervous system stimulant can speed up your metabolism by five to eight percent burning about ninety-eight to one hundred and seventy-four calories a day. A cup of tea can raise your metabolism by 12 percent, according to Japanese research.
10. Fighting against grease with fiber
Research shows that with a little fiber you can burn up to 30 percent more fat. Studies show that people who eat more fiber gain less weight over time. It is advisable to eat about twenty-five grams of fiber a day.
11. Eating iron-rich foods
Iron is essential for transporting the necessary oxygen to the muscles to scorch the fat. Seafood, lean meat, beans, cereals and spinach are sources of iron.
12. Getting more vitamin D
This vitamin is essential for preserving muscle tissue. Salmon, tuna, milk or eggs are edible and rich in fat-soluble vitamin D.
13. Drinking milk
Calcium deficiency, common among many women, can slow your metabolism. Research proves that calcium intake from dairy products, such as skim milk and low-fat yogurt, can also reduce fat absorption from other products.
14. Eating watermelon
The amino acid arginine, overflowing in watermelon, helps you lose weight according to the Journal of Nutrition. The study recommends snacking throughout the year on watermelon and other sources of arginine, such as shellfish, nuts and seeds.
15. Being hydrated
Hydration is vital for weight loss. Each and every chemical reaction in your body, including your metabolism, depends on water. If you're desiccated, you're likely to burn up to 2 percent less calories, according to University of Utah scholars. You should drink between 1.5l and 2l of water per day.