As the years go by, the metabolism slows down, muscle mass begins to be lost and hormone levels are also altered. This causes a series of reactions in the body such as mood swings or weight gain. The body, through this process, generates energy from food, with which it performs vital functions, feeds the muscles, maintains body temperature and circulates the blood.
There are different ways to help speed up metabolism and therefore burn fat. For example, “exercising and increasing muscle mass burns fat and is capable of accelerating our metabolism,” explains Concepción Martínez, a sports nutritionist. Although the expert also points out that when sports are not being performed, it is the functioning of organs which occupies most of of what we call metabolism, since muscles without activity barely consume.
Another key, according to Martínez, is a good rest, which in itself does not speed up the metabolism, but sleeping poorly does cause weight gain. People with sleep problems tend to consume more calories than their body needs, to unconsciously counteract the feeling of tiredness.
He also points out that there is no need to get frustrated, “the body changes over the years and we cannot expect the same results and the same functioning at 40 years as at 20”, he adds. In addition, the rhythm of life changes, there is a tendency to be more sedentary and have less time to do physical activities because of work and family. To counter this, It is important to set healthy lifestyle habits and try to exercise every day, between 150 and 300 minutes a week, as indicated by the World Health Organization.
There are also certain foods that can help the body in this task, accelerating metabolism and above all, contributing in other ways such as avoiding fluid retention or increased cholesterol. Although according to Martínez, “quantities are very importantThat’s why spreading meals throughout the day is key to eating small portions and avoiding binge eating.”
As for foods that can help you lose weight and speed up your metabolism, in the book Fill your plate, lose weight, Sarah Mirkin points out some of them, coinciding with several of those cited by Haylie Pomroy in Fast metabolism foods.
Fruits are usually attributed the property of slimming, this is because they are low in calories and have a high water content, which makes them perfect to avoid fluid retention thanks to their diuretic properties, as in the case of watermelons They are also satiating and contain a multitude of antioxidants and vitamins such as C and D, as in oranges and grapefruit. “Citrus fruits in general have low levels of sugar, so they are some natural fat burners“, emphasizes Martinez.
Infusions and green coffee
The properties of tea are known throughout the world and A lot of studies corroborate its effectiveness, for example, on fat oxidation at rest and during exercise. Its antioxidant properties are shared with green coffee, a variety of unroasted coffee, as well as diuretics that prevent fluid retention. Martínez recommends drinking between 2 and 4 cups of coffee or green tea to include antioxidants in the daily diet.
Martínez recommends prioritizing the lean meat over red, since it is more digestible and contains less fat. In addition, protein intake activates the metabolism, something that can also be achieved with foods with vegetable proteins. The nutritionist also remembers to remove the fat that chicken, turkey or rabbit meat may have, to prevent the lipid intake from being greater than the waste.
In addition to the excellent protein content of fish such as salmon or swordfish, it contains beneficial fatty acids such as omega 3, necessary fats to strengthen neurons, take care of the heart and the circulatory system. In addition, it helps maintain normal cholesterol levels, specifically, according to the Spanish Heart Foundation (FEC). Fish such as hake, sole or cod They are also beneficial to provide nutrients to the body with hardly any fat.
The intake of carbohydrates is necessary, since they are a source of energy. In the case of whole grains such as wheat, oats, corn or rice, the nutritionist points out that being slow to digest, that is, the body takes longer to process it, more energy is spent in the process, which is why they are ideal in weight loss diets. In addition, they regulate glucose peaks and their consumption is related to the reduction of the risk of suffering from cardiovascular diseases, type 2 diabetes, obesity and some types of cancer such as colon cancer. They also contain more essential nutrients like zinc, vitamin E, B6, magnesium and fiber.
Follow the topics that interest you