bloated? Do you want to have breakfast constantly? Disappointed? Metabolism is probably to blame. You can change it and reset with a new plan, and in just three days.
Have you been feeling blocked lately? Are you constantly giving into cravings and cravings for foods that you know aren’t good for you? Are carbohydrates and sugar the new heroes in your diet? Most likely your metabolism is to blame and it’s time to change that.
Metabolism, and more specifically your metabolic rate, is nothing more than the speed at which your body burns calories. When your metabolism is slower than normal, you develop a cascade of negative side effects, including fatigue, mood swings, food cravings and difficulty losing weight.
Fortunately, a sluggish metabolism isn’t forever and by making the right changes to your diet and lifestyle, you can speed it up to feel better again. And the best part is, it doesn’t take long for your metabolism to recover. All in all this is an effective plan. And you can do it in just three days. Best idea: Start the weekend from Saturday to Monday to reset.
Don’t set a Saturday wake up time and try to get eight hours of sleep at a regular time. When you don’t get enough sleep, you throw off the hormonal balance in the body, which slows down your metabolism and increases your risk of weight gain. Lack of sleep is perceived by the body as an additional stressor, so cortisol increases and testosterone decreases.
A University of Chicago study found that sleeping just five hours every night over a two-week period reduced fat loss by 50%. Try to sleep for at least eight hours at night and make it a sound sleep. The brain is rejuvenated and the body is restored.
Once you wake up, don’t skip breakfast. Speed up metabolism and keep energy high all day long. Taking probiotics is a good idea, as they balance gut bacteria and help boost metabolism. And in this regard, there is no better food than Greek yogurt. You’ll have fewer sugar cravings and a higher metabolic rate.
And, of course, complement everything with a good workout. If you want to boost your metabolism, strength training is a great way to do it. You’ll build more muscle and the more muscle you have, the better your metabolism. This will help you burn more calories and keep your metabolic rate going, even when you’re not moving.
Coffee and food for the whole week
On Sunday you can wake up with a nice cup of coffee. A little caffeine is a great way to speed up your metabolism. Research shows that 100 mg of caffeine can increase your resting metabolic rate by up to 10%. And if you do not like coffee then green tea is also beneficial for you.
One of the best ways to set yourself up for metabolic success during the week is to meal prep on Sundays. And if you want an extra boost, add a little spice to your dishes, which speeds up metabolism. Meal prep will help you eat better and avoid cravings throughout the week.
Next: Get active. No more staying on the couch all day. So-called non-exercise activity thermogenesis, or the energy expended in normal daily activities, has a significant impact on the number of calories your body burns each day. By adding more walking to your daily life, you will see major improvements in your metabolism. Take a walk, use the stairs, dance around the house… everything works.
protein and meditation
Again: Make sure you have another eight hours of sleep before starting the week. And then, fill your diet with protein, starting with breakfast. Incorporating lean proteins like eggs, chicken and dairy into your diet will help boost metabolism in two ways: They support muscle building, and they’re tougher for your body to digest than other foods. requires more energy than
Stress (and cortisol in particular) slows down the metabolism. A 2015 study found that participants who experienced a stressful event burned 104 fewer calories over the next 24 hours than those who did not experience that stress, a weight gain of about 13 pounds per year. equal.
Meditation is a good way to keep it away. Mindfulness meditation has been shown to reduce cortisol levels, and just 10-15 minutes of meditation practice per day is sufficient. Isn’t it hard enough to reset your metabolism? Three days is enough.
With inputs from Mujerhoy