Our metabolism and our weight are closely related: If you have an active metabolism, losing weight is easier. How active the metabolism is depends on various factors. Among other things, age, gender and diet play a role. Fortunately, however, you can do a lot to get a slow metabolism going. We reveal how you can effectively stimulate your metabolism.
Metabolism and metabolic rate
Metabolism - also called metabolism - summarizes all biochemical processes that take place in our body cells. These include the absorption, transport and transformation of substances as well as the release of metabolic end products. The metabolism thus ensures that our body functions are kept running, that we can build up body substance and that our body is supplied with energy.
An important factor related to the metabolism is the metabolic rate. This is the amount of energy that the body consumes in peace. In addition to complete physical rest, indifferent temperature (28 degrees) and a sober stomach are further prerequisites for determining the basal metabolic rate.
Metabolism and weight
Our metabolism has a significant influence on our body weight. People with a sluggish metabolism are more likely to gain weight and have difficulty losing weight. However, if the metabolism is extremely active, those affected are often very thin and difficult to gain.
Behind a slow metabolism can be different causes. For example, age 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 impact on the metabolism. These include an unhealthy diet with too much sugar, diets and fasting, as well as too little exercise. Likewise, certain diseases such as hypothyroidism can lead to a slower metabolism.
Luckily, there are some tips and tricks to help you stimulate your metabolism. Above all, it is important that you get the fat burning going - this works best through sport. But also a healthy diet and the choice of the right foods are important. We have put together the best options for you to boost your metabolism.
Eat small portions
In order to get the metabolism going, it is advisable to avoid large, heavy meals. Likewise, it is also not recommended to take in too few calories. Then it can happen that the body switches to starvation mode and tries to store as much fat as possible. Ideally, take small portions over the course of the day.
It is best to fall back on smaller - or, for the main meals, slightly larger - healthy snacks. Well suited, for example, fruits, vegetables and salads. Seeds and unroasted and unsalted nuts are also recommended. For nuts, however, you should pay attention to the high calorie content. In addition, you can also grasp without hesitation to millet and quinoa.
Further nutrition tips
In addition to the portion size and the type of food consumed, there are also other tips and tricks that can boost your metabolism:
- Before breakfast, drink a glass of water with a splash of lemon or apple cider vinegar. Alternatively, a hot ginger tea is recommended. In general, you should make sure to drink at least two to three liters daily.
- Feel rich in fiber! In particular, grab soluble fiber. These can bind larger amounts of water and swell up in the intestine. Among the soluble fiber is pectin, which is mainly found in fruit.
- If possible, only eat foods with a high nutrient density. These are products that contain more nutrients with fewer calories compared to other foods. In addition to fruits and vegetables are recommended, for example, cereals, legumes and low-fat meat or low-fat fish.
- Be sure to provide your body with enough Vitamin C. Vitamin C-rich fruits such as acerola cherries, apples, strawberries, kiwi, oranges or lemons are best eaten throughout the day. Also recommended are vegetables such as broccoli, paprika or spinach.
Stimulate the metabolism: Sport helps!
Sport is probably the best way to really get the metabolism going. Because while exercising not only energy is burned, but it is also built muscle. As a result, the basal metabolic rate increases because muscles use more energy at rest than other tissue.
To build muscle, ideally you should do light strengthening exercises regularly. In this way, you can on the one hand strengthen problem areas such as stomach, legs or buttocks, on the other hand stimulate your metabolism wonderful. Just find a suitable workout in our fitness section!
Endurance training burns calories
If you want to do endurance training instead of strength, you can also boost your metabolism in this way. For example, do a jog, bike or swim. If you have exhausted yourself correctly, the metabolism remains elevated for a while even after the end of the training and the pounds are falling!
It is also helpful to integrate more exercise in everyday life: So do not use escalator and Co. and do rather small walk instead of by car. Even in the office, a little exercise can be accommodated. After all, visit your colleague in person at the office instead of writing an e-mail. Or take the lunch break for a long walk.