The best tips on how to improve your metabolism in order to lose weight

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The older we get, the slower our metabolic processes occur. Today we will look at several useful products that speed up the body’s metabolism, promoting both weight loss and improving a person’s overall well-being.

Author: Ashurbekova Shamsiyat Tofikovna

The older we get, the slower our metabolic processes occur. If a person does not know about this and wants to lose excess weight, he will not be able to correctly adjust his daily food and fluid intake. As we get older, we sometimes don’t notice that we eat the same way we did five or ten years ago. What previously went into feeding the body “like a furnace” is now deposited on the sides and stomach. And of course, our frantic pace of life also plays a negative role, during which people are increasingly switching to sausages, instant noodles and fast foods. Poor nutrition does nothing to speed up metabolism; moreover, it fills our body with harmful substances.

Thus, you should be more attentive and scrupulous about your diet, making timely adjustments to it. You can try to do this yourself, but it is better to seek help from a qualified nutritionist. In the meantime, let's look at a few useful products that definitely won't harm anyone: moreover, they speed up metabolic processes, promoting both weight loss and improving overall well-being.

Eggs

The content of the article:

Eggs are rich in protein and are a great option for improving your metabolism.

Protein-rich foods are some of the best options for boosting your metabolism.

Eggs are rich in protein. Each large hard-boiled egg contains 6.29 grams (g), making them an ideal choice for people who want to speed up their metabolism.

Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to metabolize it than fats or carbohydrates.

According to some studies, people who consumed 29% of their total daily calories from protein had a higher metabolic rate than those who consumed 11% of their total calories from protein.

Red beans

After eating a serving of red beans, a person is guaranteed to remain full for at least 3 hours. This effect is associated with a high fiber content, which the body will have to digest, expending energy.

Beans are recommended for women who want to not only burn fat, but also gain muscle mass. Group vitamins and zinc are responsible for this, which increase testosterone.

Another beneficial property of red beans is that they cleanse the intestines with the help of the resistant starch they contain. It destroys pathogenic microflora and is almost not digested.

Flaxseeds

Flax seeds are seeds that contain protein, vitamins and other key nutrients. Some people consider flaxseeds a "functional food," meaning that people eat them for their health benefits.

Eating flax seeds may help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to the development of diabetes, obesity, and cardiovascular disease.

The National Center for Complementary and Integrative Health is currently funding research into the role of flaxseed in metabolic syndrome.

A study on mice suggests that flax seeds may speed up metabolism. This is likely because they contain high amounts of fiber and protein, as well as omega-3 essential fats, antioxidants, and other essential nutrients.

The fiber in flax seeds ferments in the gut to improve the gut bacterial profile. This process helps metabolic health and may protect against obesity.

Research shows that flax seeds and their nutrients may also help treat or protect against:

• arthritis
• autoimmune diseases
• cancer diseases
• cardiovascular diseases
• diabetes mellitus
• neurological disorders
• osteoporosis

Indications

It's no secret that many are looking for a medicine not so much to speed up metabolism, but to lose weight. Indeed, if you fix one thing, the other will return to normal. But not only excess weight can become an indication for taking such pills. There are many more states and conditions that require overclocking:

• inability to eat properly and regularly (due to serious illness or working conditions);
• lack of sufficient night rest (for example, due to shift work);
• anemia;
• diabetes;
• obesity;
• hormonal disorders;
• bulimia;
• physical inactivity;
• dehydration of the body;
• compulsive overeating;
• hypovitaminosis.

However, we remind you that in no case should you decide for yourself whether you can take them or not. This is the prerogative of the doctor alone. For an initial consultation, you can contact a therapist or endocrinologist.

3. Lentils

Lentils are another functional food that may reduce the effects of metabolic syndrome.

A 2021 review of 41 animal studies reports that eating lentils and other legumes such as beans and peas may play a central role in preventing and treating metabolic syndrome.

Lentils can also speed up your metabolism because they are rich in protein. It also contains a lot of fiber to feed the good bacteria in your gut.

Whole grain products

Whole grain foods contain high amounts of fiber. To digest it, the body is forced to spend a lot of calories, this causes metabolic processes to accelerate.

Oatmeal is considered the ideal breakfast. It has a positive effect on the balance of blood glucose levels.

Natural vitamins and microelements are also preserved in whole grain products. This makes them even more useful.

4. Chili pepper

Research shows that capsaicin may increase your metabolic rate.

Spicy foods containing fresh or dried chili peppers can speed up your metabolism. Chili peppers also speed up satiety, causing a feeling of fullness. Peppers contain capsaicin, which is responsible for these health benefits.

A 2015 study reports that consuming capsaicin slightly increases metabolic rate.

Research also shows that capsaicin may support weight management in other ways by increasing the rate at which the body burns fat and reducing appetite.

This is based on existing research published in 2012, which shows that capsaicin helps the body burn approximately 50 extra calories per day.

Capsaicin may also reduce pain and inflammation, act as an anticancer agent, and provide antioxidant properties. As a result, some researchers suggest that capsaicin may help treat conditions such as rheumatoid arthritis and Alzheimer's disease.

Always eat breakfast

You've probably heard more than once that breakfast is the most important meal of the day. Now, this is true, and don’t even think that this is an exaggeration. Breakfast kickstarts your metabolism and helps reduce the risk of straying from your diet throughout the day. A protein-rich, low-fat breakfast will help keep your metabolism at the same level throughout the day.

In addition, by skipping breakfast, you leave your body in complete starvation mode, which it was essentially in during your entire sleep. But this state is in no way suitable for reducing fat and speeding up metabolism. Because the body will believe that it needs to fight for every calorie.

5. Ginger

Adding ginger to food can increase body temperature and metabolic rate, and help control appetite.

Studies have assessed the effects of ginger on the weight loss and metabolic profiles of people who were overweight. It has been found that ginger may help reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL) or "good" cholesterol.

Ginger also has anti-inflammatory properties and may help reduce nausea during pregnancy and after chemotherapy.

Ginger, chicory and cinnamon

Spices are not just meant to make food taste better. From time immemorial, infusions and decoctions were prepared with spices, and they were used to treat the sick. By eating cinnamon, ginger, chicory and some hot spices daily, you can start the process of accelerating your metabolism, accelerating it by 10% every day.

When adding certain spices to your diet, you need to take into account the overall health of the gastrointestinal tract. For certain diseases, it is recommended to refrain from using spicy food additives until approved by a doctor.

6. Green tea

Green tea has received a lot of attention in recent years as researchers have shed light on its potential health benefits.

Some research suggests that green tea extract may increase fat metabolism both at rest and during exercise. However, other studies show no significant effects. Additionally, scientists cannot guarantee that drinking green tea will have the same results as taking green tea extract.

There are studies that show that drinking 4 cups of green tea per day can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.

Other proposed health benefits of green tea include:

• anti-inflammatory effect
• antioxidant properties
• antimicrobial activity
• anti-cancer effects
• benefits for heart and oral health

Causes of Slow Metabolism

Even with a lean body, if you have a parent or sibling with type 2 diabetes, your mitochondria are likely to be 50 percent less efficient at burning calories than the average person.

This predisposition means you're more likely to gain weight and eventually develop diabetes, which will further negatively impact your mitochondria. Similarly, aging and other chronic diseases such as heart disease and dementia cause mitochondrial dysfunction.

However, it is diet that does the most damage. There's more to food than just taste and calories. Food is the information that tells your cells and mitochondria what to do.

When you eat a lot of sugar and processed, inflammatory foods, or simply consume too much food, you overload your “energy factories” and damage your “production.”

Likewise, fasting—slowing down your metabolism to avoid burning food quickly when there's not enough food—means your body is holding on to fat. After all, your body's number one priority is to keep you alive, not necessarily wearing that particular swimsuit when summer rolls around. In fact, your body is extremely well-adapted to retain fat.

A series of diets and subsequent weight gain, malnutrition, calorie restriction dieting, or other extreme measures cause your body's metabolism to slow down and store fat for a rainy day that never comes.

So, to optimize mitochondrial function, you need to eat the right foods and eat enough of them.

Lifestyle factors can also affect your mitochondria. Environmental toxins such as pesticides, mercury and radiation, as well as hidden infections and stress can harm your energy system.

If you have more "bad" bacteria in your gut that causes inflammation than "good" bacteria, this could also be a problem. These "bad" bacteria produce toxins called lipopolysaccharides. These toxins are absorbed, causing inflammation and damaging mitochondria. Anything that causes inflammation and oxidative stress damages mitochondria.

Fortunately, you have the ability to increase mitochondrial number and function. You can't turn back time, but you can take these seven steps to keep your mitochondria healthy and improve your metabolism.

Coffee

Coffee can stimulate metabolism due to its caffeine content.

Research shows that caffeine consumption has a stimulating effect on energy expenditure and can lead to an increase in metabolism. However, it is important to keep your overall consumption in mind.

Decaffeinated coffee does not have the same metabolism-boosting benefits. Additionally, adding cream or sugar will increase its caloric content, which may interfere with the beneficial effects of caffeine on metabolism.

Tablets to speed up metabolism: choosing the best options

A slowdown in metabolism is fraught not only with excess weight, but also with other consequences: digestive disorders, hormonal disruptions, the appearance of chronic fatigue syndrome, exacerbation of various diseases - and this list can be continued for a long time. That's why many are looking for ways to normalize it.

The advice mostly concerns lifestyle changes - nutrition and physical activity. But not everyone can pull themselves together, so sometimes the best solution seems to be pills to speed it up: take a drink and the speed of all processes inside the body immediately increases without any effort. But is this really so?

Brazil nuts

Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthy fats to help people feel fuller.

Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.

According to the National Institutes of Health, each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which exceeds the recommended intake of 55 mcg per day. However, people should avoid eating too many nuts, as this can cause selenium toxicity.

Research also shows that Brazil nuts may improve cholesterol levels in healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.

Chocolate

It is usually not advisable for those losing weight to eat sweets, but chocolate is an exception. We are talking about high quality natural dark and dark chocolate - it is a natural metabolism stimulant and appetite suppressant. Epicatechin in its composition has a beneficial effect on the functioning of the cardiovascular system, brain, and does not allow cholesterol levels to increase. Other antioxidants contained in chocolate tone the body and promote the production of the happiness hormone.

The listed products speed up metabolism, help effectively fight excess weight, and normalize the functioning of the gastrointestinal tract.

9. Broccoli

Broccoli may benefit your metabolism because it contains a substance called glucoraphanin.

Glucoraphanin helps “reset” metabolism, reduce blood fat levels and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow the development of some forms of cancer.

For more significant metabolism-boosting effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.

Dark leafy green vegetables

Vegetables contain a lot of iron, which is very important for metabolism.

Spinach, kale and other leafy green vegetables can boost your metabolism due to their iron content. Iron is an essential mineral for metabolism, growth and development.

Leafy greens are a source of non-heme, or non-animal, iron. Try combining leafy greens with a source of vitamin C, such as lemon, tomatoes, or pumpkin, to increase your body's absorption of this type of iron.

Many leafy plants also contain high amounts of magnesium, another mineral that supports metabolic function and is involved in more than 300 processes in the body.

List of drugs to speed up metabolism in the body of men and women

Drugs used to accelerate metabolic processes in the body are represented in domestic pharmacology by hormonal drugs, stimulants and anabolic drugs. Metabolism, as the body's set of chemical reactions, promotes growth and reproduction, maintenance of structures, and interaction with environmental conditions. Metabolism tablets perform catabolic and anabolic functions. The first type involves changing complex organic matter into simple forms, thereby releasing energy. In the second, complex organic compounds are produced from simple organic compounds; a certain amount of energy is expended for conversion.

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Medicines that accelerate metabolic processes have an additional antihypoxic (improving oxygen absorption and increasing the body's resistance to oxygen deficiency), anabolic (renewal of cell and muscle structures), antithyroid (preventing inflammation of the thyroid gland) effect. The drugs increase lipid metabolism and restore damaged systems of the human body.

Indications for use of the funds are:

• irregular, unbalanced diet, abuse of low-calorie diets or a diet with a pronounced consumption of one product, fasting;
• exhausting work or sports training, lack of rest, lack of routine;
• hormonal imbalances in the body, anemia;
• sedentary work and little physical activity every day;
• body dehydration;
• deficiency of vitamins and minerals.

The drugs increase resistance and endurance to muscle and mental stress. An increased metabolic rate is achieved as a result of increased blood circulation, increased muscle and brain performance, and improved functioning of the endocrine system.

The tablets are absorbed from the intestines and enter the circulatory system, then spread through the bloodstream to most tissues and organs. The main transport participant in the process are erythrocytes. Most drug metabolites are eliminated by the urinary system.

Medicines that enhance metabolism cannot be used by people with allergic tendencies to individual components of the selected tablets; problems with heart rhythm and blood circulation in the brain are also a contraindication. During pregnancy and subsequent lactation, taking any medications for weight loss is prohibited.

Drugs for rapid weight normalization in obesity are almost always well tolerated by patients. Sometimes there is indigestion, skin and other allergic reactions, and abdominal pain. The occurrence of side effects is a reason to consult a doctor again.

To obtain the greatest effect from the drugs, adhere to the following rules:

• additional amounts of protein are introduced into the diet to increase energy costs for their processing by the body;
• food is taken frequently, up to 5 times a day, while portion sizes are reduced;
• drugs that affect metabolism cannot be combined with the consumption of alcoholic beverages;
• limit the consumption of sugars and foods containing easily digestible fats;
• during treatment, physical activity increases, this affects the final result;
• Taking medications to speed up metabolic processes is recommended before physical activity, for example, on the eve of a workout.

An overdose leads to arrhythmia, tachycardia, diarrhea, dizziness, and increased blood pressure. Taking alcohol at the same time can work similarly to an overdose - this will enhance the effect of metabolic drugs. Before purchasing medications at a pharmacy, you should consult an endocrinologist.

The action of drugs is aimed at breaking down large organic molecules of fats, sugars, amino acids and forming large compounds necessary for biosynthesis. The body mobilizes the energy of the chemical bonds of molecules obtained during the processing of food.

Macromolecules of cellulose, starch, and proteins, on the contrary, are broken down before use by the body's cells, creating accessible forms, which is facilitated by proteases and glycosidases. The human body cannot always synthesize active biological molecules, so the administration of drugs is practiced - this helps improve metabolism.

Refers to hypolipidemic (reducing the content of lipid fractions in body fluids and tissues) drugs for the treatment of obesity. The active substance in the composition blocks the synthesis of digestive enzymes in the stomach, which promote the breakdown of fats. Fatty substances in their original form are not absorbed by the intestines, but are excreted from the body.

A lack of calories is created in the body, it begins to use its own fat deposits. The medicine does not have a systemic effect, leaving the acidity of the stomach and the properties of bile unchanged.

The second name, Dimethylbiguanide, refers to antidiabetic drugs for internal use. The medicine stops the process of glucose synthesis, which reduces the content of ATP (adenosine triphosphates) inside cells, and glucose oxidation occurs in an oxygen-free manner. The production of lactate (lactic acid) and pyruvate (salts of pyruvic acid) in internal organs, muscles and adipose tissue increases. A hypoglycemic effect (lowering blood glucose) is not observed, since insulin production does not accelerate.

Since insulin production is not activated, the basal glucose level decreases, hyperinsulinemia is stopped, which is a fundamental factor for weight gain in diabetes mellitus and an increase in vascular complications.

Most often, such drugs actively act in a woman’s body, accelerating metabolic processes leads to the loss of extra pounds:

Other Tips to Boost Your Metabolism

Eating a healthy diet is important for regulating your metabolism. Other ways to boost metabolic function include:

Drinking water.

Drinking an extra 1,500 milliliters (ml) of water per day may reduce body weight and BMI in some overweight people, according to one small study. Participants drank 500 ml before each meal.

Researchers speculate that this is due to water-induced thermogenesis, where water increases metabolism.

Dream.

Getting enough sleep is important for your metabolism and overall health.

Research shows that lack of sleep may contribute to increased trends in obesity and diabetes, both of which are consequences of metabolic syndrome.

According to the National Sleep Foundation, adults should aim to get 7 to 9 hours of sleep per night. To improve your sleep patterns, try to go to bed and wake up at the same time every day.

Power training.

Lifting weights regularly allows people to gain and maintain muscle mass and burn fat. The Physical Activity Guidelines for Americans recommend that adults do strengthening exercises 2 or more days a week.

A 2021 study found that strength training doubled your overall basal metabolic rate.

Tips for use

Before taking any medications, read the basic guidelines for their use. This will avoid unpleasant consequences.

Make an appointment with an endocrinologist and find out whether you really need to take these pills. Consult with him about the specific drug you have chosen. Don't even try to use it without his permission.

Carefully read the instructions for the medicine or dietary supplement. Remember that the dosages listed here are intended to treat a specific disease that you do not have. Therefore, reduce them by 1 tablet.

These types of drugs often tend to accumulate in tissues and cause intoxication of the body. To avoid this, you need to establish a drinking regime. The daily intake of clean water is calculated individually: 30 ml x weight in kg.

Once you start taking the drug, carefully monitor any changes in your health. If side effects appear and do not disappear, stop taking it and undergo additional examination by a doctor. If after a couple of weeks there are no changes, there is no point in poisoning the body further.

If you don’t know exactly how these pills work, try to take them in the first half of the day. As a rule, accelerating metabolism can be fraught with excessive excitability (which will interfere with sleep) and a diuretic effect.

If you want to achieve the maximum effect, normalize your diet: remove harmful foods from your diet, eat often, but in small portions, reduce the number of calories consumed. The same applies to physical activity: regular exercise will help. At the very least, find the time and energy for at least morning exercises.

On the one hand, pharmaceutical drugs are certified and safer than dietary supplements with their untested effects. On the other hand, we have already said that each of them is intended to treat diseases, and not to accelerate metabolism. So you must make a difficult choice between them yourself (preferably together with your doctor).