When the task is to lose weight or define muscle mass, the goal may be impossible if we do not have the help of our metabolism. Many people tend to believe that the key is to consume fewer calories than we normally do and they submit to demanding diets where they only get hungry and gain weight. Get fat? Yes, get fat!
To accelerate the metabolism, contrary to what is thought, you have to eat, and many times a day, but we must know how to choose these foods well and combine them properly. You also have to exercise, and it is not necessary to lock yourself in the gym all day, with a well-completed and planned hour is enough. Keep reading in this FastlyHealarticle the keys to speed up your metabolism at night and burn more calories .
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What is metabolism?
We have heard a lot about metabolism and although we do not really know what it is, we always blame it for everything: being overweight, abdominal fat, sleeping after eating and dieting and not losing weight. But what is metabolism? Metabolism is a series of chemical and physical processes that take place in the cells of our body and that are responsible for transforming the nutrients in the food we consume into the energy we need to digest, breathe, make the blood flow, preserve the temperature and remove debris.
When we eat a food, digestive enzymes convert proteins into amino acids, fats into fatty acids, and carbohydrates into glucose. All this then travels to the cells, where other enzymes will be responsible for processing them along with some chemical reactions and energy is released or stored. In turn, the speed with which this entire process happens depends on the hormones thyroxine and insulin, therefore, when metabolism fails or is much slower, it is necessary to rule out the presence of metabolic diseases, which are those related to a disorder in the production of enzymes or hormones, such as insulin resistance or diabetes.
However, you can have a slow metabolism without being sick. Why? It may be due to genetic factors , but it can also occur due to the amount of calories in the food we eat . To understand it better, it is enough to explain that the amount of energy that food has is measured in calories, therefore, when we eat more calories than our body needs on a daily basis, they are stored and they do so in the form of fat. When there is accumulated fat that must be processed, the metabolism is slower. Once this process is understood, we invite you to learn the keys to speed up your metabolism at night and burn more calories .
The saying goes: “eat breakfast like a king, lunch like a prince and dinner like a beggar”, and nothing more true than that. At the end of the day, our body has exhausted a large part of its energy reserve, is tired and is crying out for a break. If in this state you decide to eat a hamburger with fried eggs and potatoes, your body does not have enough strength to process all the amount of “nutrients” that you have offered and therefore it will work more slowly . If you add to this that after eating you go to sleep, digestion becomes very heavy and slower than a turtle.
Therefore, the key to speed up your metabolism is to eat hypocaloric foods that do not force your body to make an effort to be able to comply with its digestion. The best options are: chicken broth consommé, lean meat proteins such as fish and skinless chicken, salads, vegetables, omelette with vegetables, vegetable creams. In addition to speeding up your metabolism at night, this habit will allow you to wake up with a lot of energy.
Eat breakfast daily and like a champion
You just woke up and you have, at least, eight hours without eating anything at all. Your whole body is starting to react: how do we get it to wake up completely? Eating breakfast for 45 minutes after opening your eyes, eating abundantly , and including all food groups . Yes, it is time to treat yourself and unknowingly get your metabolism running, because instead of storing fat it will work with the energy from your breakfast.
Some breakfast recommendations are:
- 1 cup of coffee with milk. 1 Toast with ham. 1 omelette with 2 eggs.
- 3 oatmeal pancakes. 2 scrambled eggs 1 cup of coffee with milk.
- 1 orange juice. 1 potato omelette with vegetables. 1 toast.
Burns fat after exercise
Yes, it is no secret to anyone that once we finish our training routine our body continues to burn calories for up to two hours later. However, the quality and duration of this process varies depending on the training you have done. To get the most out of your fat burning after exercise, it is important that you train intensely and heavily in a short time .
So what you should do: do interval cardio . Start by walking for four minutes to warm up, then run at maximum speed on the treadmill or your feet for 20 seconds and walk again. Then, walk for 2 minutes until you recover and run again for 20 seconds with maximum effort and repeat. You only need to do this for 20 minutes for your cardio routine to be complete. Then it’s time to do anaerobic training. Whatever type you do, be it weights, garters or crossfit, do it with the highest weight or intensity that your body can support and perform few sets of low repetitions, but that you feel that each one of them demands all your effort. Exercising in this way will have your body burning calories all day and the more calories you burn, the less fat you accumulate, and the less fat you accumulate: a faster and more functional metabolism!
In the following article we explain the best exercises if you are overweight .
Drink the ice water
Hydration is also key to helping burn calories and speed up metabolism , but not only because it speeds up the process of eliminating waste from the body, but because when we take it at an extremely cold temperature, we cause our metabolism to have to burn more calories in order to heat that water that we drink. In addition, water will help us prevent swelling due to fluid retention.
Trans fats are one of the worst foods we can offer to our body, to the point that no one should eat them. This type of fat alters the function of cells – the same cells where glucose, amino acids and fatty acids are stored to be processed – making them work slower and, as a consequence, metabolism slows down. In addition, the consumption of this type of food is one of the main causes of insulin resistance.
Eat clean, preferring lean cuts of meats , protein is excellent for speeding up metabolism at night because it contains very little fat. In each of your meals try to add protein, which is also excellent to help you define your muscle mass. 30% of your daily diet should be protein.
It is also recommended that you increase your intake of foods rich in fiber , since it helps to absorb the accumulated fat in the body and the less fat there is in the body, the easier the metabolism works. In addition, fiber stimulates intestinal transit and reduces high blood levels of cholesterol and triglycerides. You can find plenty of fiber in broccoli, watercress, spinach, chard, lean meats, and bread, pasta, and brown rice.
- Cook your meals on the grill, steamed or baked: nothing fried.
- Season your recipes in a natural way using seasonings such as onion, peppers, tomato, garlic, garlic, celery and chives.
- Reduce the amount of carbohydrates you consume, but do not eliminate their intake.
- Start eating your meals starting with protein, then vegetables, and carbohydrates last.
Eat several times a day
The most effective key to speeding up your metabolism is to eat several times a day , because this way you do not allow your body to take a long rest between one meal and another, but when it has just finished processing one, it has to start digesting the other. This is great to keep your metabolism working all day and it is super functional to burn calories if you eat six meals a day , each one can be 300 calories, of good quality, that is, healthy food and no fat. The ideal is: breakfast – snack – snack – lunch – snack – dinner. If it’s too late and you’re still awake, eat again three hours after dinner.
If you do not observe any changes by putting these keys to speed up your metabolism at night and burn more calories, we recommend that you go to a nutritionist to develop a meal plan based on your needs and genetic factors. Likewise, it is important that you visit the doctor to rule out any hormonal disease that may be interfering with your metabolism.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.