How to improve metabolism and lose weight, speed up metabolism and lose excess weight after 30, 40, 50 years. Recipes using flour, buckwheat porridge, kefir, honey at home

What is metabolism

Renewal of body tissues, skin, hair or nails is subject to a process such as metabolism. This is a metabolic process that accompanies all chemical reactions in the human body: first, the destruction of fats, carbohydrates and proteins to convert them into energy, then the synthesis of enzymes and hormones.

Part of the energy reserves is spent to support the functions of organs and systems. If the body produces more energy than necessary, it remains in the form of fat deposits.

Factors affecting metabolic rate:

Age: a slowdown in metabolic processes occurs simultaneously with the aging of the body.
Hormonal imbalances: cause a slowdown in metabolism, which increases the rate of weight gain.
Physical activity: metabolic processes are accelerated due to movement, which requires energy. The more a person moves, the faster the metabolism becomes.
Temperature: When the temperature in the environment is low, the body requires more calories to maintain normal heat exchange in the body.
Heredity: if everyone in the family was distinguished by a large physique, or a genetic disease is transmitted through one of the relatives, a person receives a certain type of metabolism from birth.
Body type: asthenic, normosthenic or hypersthenic body types are established from birth. It is impossible to reduce the volume of your hips, the width of your shoulders or the length of your legs if they are that way by nature.

Fast metabolic processes allow the body to function fully and prevent the conversion of energy into adipose tissue. If the metabolism is slow, then it can be accelerated “forcibly”.

Metabolism between 30 and 40 years of age

If by this time you have not started doing strength training, it’s time to start. Resting metabolic rate is directly related to muscle mass. The greater the muscle mass, the more energy the body will need to burn, including at rest. From about age 30, muscle mass begins to decrease at a rate of 1% per year. If you don't use your muscles, you can accept that fat will accumulate in your body. Strength training (2-3 times a week) will help prevent the consequences of this unpleasant process.

Decreased muscle mass and decreased production of growth hormone contribute to a slower metabolism.

Women generally find it difficult to maintain muscle mass. Testosterone levels in men are much higher than in women, so the percentage of body fat in men is much lower than in women. And muscle mass in men is correspondingly greater.

Another age-related feature is a decrease in the production of growth hormone at about 30 years of age. As a result, there is a change in metabolism towards its slowdown. Strength training will help increase the amount of growth hormone produced.

Fractional meals to speed up metabolism

People who adhere to fractional meals know how to improve metabolism and lose weight. It consists of eating in small portions with the exclusion of harmful foods from the diet: mayonnaise, sweets, large amounts of flour.

Basic rules for fractional meals:

You need to eat 5-6 times a day with an interval of 3-4 hours. This time is enough for the digestion and absorption of food, the feeling of hunger.
One serving is equal to the size of cupped palms.
In the morning you need to eat foods that can provide the body with the necessary amount of energy for work: porridge made from oatmeal, pearl barley, buckwheat or fruits with whole grain bread, salad. During the day you need to take protein, fermented milk products, and vegetables. The closer the evening is, the easier the meal should be. The exception is lunch: it must be complete, balanced, consisting of proteins and vegetables.
You should not completely exclude sweets, but it is better to eat them in the first half of the day in limited quantities. You need to give up cakes, cotton candy, and fast food.
All food should be steamed, stewed, boiled or baked.
The body should receive 1.5-2 liters of clean and fresh water per day. Teas, juices, fruit drinks or compotes are not included in this volume.

With fractional nutrition, the body will receive the amount of calories necessary for life. In this case, excess energy will not be generated. Small portions will restore the volume of the stomach, and over time the person will not be able to eat large portions.

Breakfast has always been considered the most important meal of the day, and rightfully so: it kickstarts your metabolism and reduces the desire to eat something tasty throughout the day. A protein-rich, low-fat breakfast will provide your body with energy for the whole day. If you ignore breakfast, and after eight to ten hours of sleep, when food is not supplied anyway, the body will be in a state of hunger. And as soon as he realizes that food will not arrive, he will be forced to cling to every calorie that arrives. In this case, you can no longer count on fat loss.

It is believed that a person should not be hungry. Frequent meals mean no hunger. Three to four hours before bedtime should be your last light meal. Dinner is around seven o'clock in the evening and if these rules are followed, there will be no desire to make it plentiful.

With age, muscle mass and calcium decrease. In any diet, a woman should monitor the quota of protein products (some prefer cottage cheese, others prefer meat); it is still better when all products are represented. An adequate amount of protein in the diet determines the safety and beauty of muscles, skin and hair, the state of the immune system and the whole body as a whole. The lack of calcium in the diet, especially in older age, threatens the development of osteoporosis. In other foods, balance is required. An optimal fat content is required, but without excess and a maximum limitation of simple carbohydrates, mainly sugar and sugar-containing products.

“Sweet is ballast that does not carry any semantic load, but a certain dependence is formed on it,” explains Elena Dorodneva. Keeping blood sugar at the same level prevents hypoglycemia, which is possible after eating a large portion of food. Soon after this, the person feels tired and lethargic, caused by an insufficient supply of glucose to the brain.

Varnish until shiny

There are also certain subtleties, if observed, you don’t have to worry that the body will present unpleasant surprises in the future in the form of excess weight and other health problems. “I have a negative attitude towards diets. This is a short-term, short-term diet, which is often perceived as something fleeting in life - I got a short-term result, admired it, and then what? If a woman is overweight and wants to lose weight, then she can use a diet as a start. Then you still need to eat right. The beneficial effect of limiting sweets, alcohol and excess fat will always be there,” says Elena Dorodneva.

A special conversation is about water. Water regime refers to the amount of all liquid drunk per day. Liquid includes plain water plus drinks, juices, soups, liquid in foods. “The only drink to quench thirst is this water, the rest is food,” explains Elena Feliksovna. – It is believed that drinking water activates metabolism. 1.7–2 liters of water is considered optimal, depending on height, weight and individual characteristics of the body. If physical activity increases, the amount of water increases - from 2.5 liters per day.”

In older age, when changes in water-salt metabolism occur, swelling increases, so you need to drink liquid carefully. In the morning - a glass of water, then coffee, tea, soup, and three to four glasses of water throughout the day. Those losing weight can be recommended to drink when they want to eat. During the day you need to drink water as needed.

A person of any age should sleep at least seven hours. Just as too much sleep (more than nine hours) is harmful, so too is its lack. It is advisable not to go to bed very late. “At night, melatonin is produced - one of the strongest antioxidant substances, which has an anti-cancer effect. It is produced only in the dark, during sleep in the pineal gland,” explains the doctor. You need to get up with the sun and live during the solar cycle, nocturnal lifestyle is harmful, and if in youth its consequences are invisible, then after 35 years the consequences, as they say, are obvious, adds Elena Dorodneva.

Comforting forecast

“At any age, a woman can become healthy and look great,” says Elena Dorodneva. – Years are not an excuse, because no one forces you to do something extreme. It is necessary to strengthen the motor mode, remove sweets and fatty foods if possible, and establish a balanced diet. These activities will already have a positive effect on metabolism. We are all waiting for quick results, but here we need to wait - at least a month, preferably three, and even better - six months. Even if at 60 years old a woman begins to take care of herself and her lifestyle, this will definitely have a positive effect on her well-being and the condition of her body. There are no age restrictions in a healthy lifestyle. How can you express love for your body? Not at all because you eat five cakes, but because you eat healthy food, move, experience positive emotions and have regular medical examinations with doctors at least once a year.”

Protein foods to normalize metabolic rate

Protein products provide a feeling of fullness for 3-4 hours, the body spends a large amount of energy on their digestion, and they are low in calories. At the same time, protein is the main “builder” of muscle tissue, which has the ability to break down fats.

The daily norm is calculated according to the following scheme: per 1 kg of weight - 1 g of protein.

When protein food enters the human body, the hormone somatotropin is produced, which accelerates metabolism. Not everyone knows how to improve metabolism and lose weight with protein nutrition. The basic principles are to eat foods that contain protein.

The total calorie content accounts for up to 40% of protein, and fats and carbohydrates account for 60% of the total diet.
Low-calorie protein foods are consumed mainly in the second half of the day.
You cannot constantly take only proteins, as the risk of developing ketosis increases, which is characterized by signs of poisoning: malaise and weakness. If you do not switch to a balanced diet in time, the body will begin to store fats not only in the muscles, but also in the internal organs.

At home, it is optimal to carry out a protein diet according to the following rules:

A diet lasting 3 days is organized on weekends (the lack of carbohydrates can affect your well-being in the form of weakness and fatigue).
2-3 before unloading, a low-calorie diet is maintained, including vegetables, fruits, herbs, grains and proteins.
The amount of clean water consumed per day is 2 liters.
The entire volume of food taken is divided into 5-6 meals.
Cooking method: boiling or stewing.
Dinner no later than 19:00.
The exit from the diet is gradual; carbohydrates and fats are added to the diet in small quantities.

The main diet menu consists of the following products:

chicken meat;
turkey;
egg white;
cottage cheese;
legumes.

Important! What foods speed up metabolism?

It is not at all necessary to buy expensive drugs, pills and medications that speed up metabolism to lose weight. You can find everything you need in your refrigerator or grocery store:

Protein. The body spends much more energy on digesting protein foods than processing simple carbohydrates and fats. Protein-rich foods: turkey, chicken, salmon, tuna, rabbit meat, shrimp, lamb, beef, veal, cottage cheese, cheese, hazelnuts, etc.
Carbohydrates + fiber: oatmeal, rice, buckwheat porridge + asparagus, broccoli, cabbage, celery, cucumbers.
Plant foods: grapefruit, lemon, apples, pears, peaches, oranges, tangerines, grapes, etc.
Omega-3 fatty acids: fish, flax seeds, sesame oil, seafood, nuts, soybeans, pumpkin, avocado, spinach, etc.
Vitamin B6 and other B vitamins: corn, beans, potatoes, eggs, green vegetables, dairy products, green peppers, beef, parsley, carrots, seafood, etc.
Chromium: cereals, wholemeal bread, legumes, vegetables.
Calcium: egg yolk, milk, cottage cheese, soy, cheese.
Iodine: apple seeds, seafood, seaweed.
Coffee and green tea containing caffeine help speed up metabolism.
Spices and herbs: cinnamon, basil, chili pepper, cumin, cloves, turmeric, rosemary, ginger, etc.

Spices for weight loss

Thanks to spices, the absorption of food is accelerated, which prevents the deposition of fats in the body.

Basic spices for weight loss:

Ginger: improves the functioning of the gastrointestinal tract, strengthens blood vessels, normalizes blood circulation, suppresses hunger. Add to porridge, tea.
Cinnamon: Speeds up metabolism, reduces appetite and is an antidepressant. It is acceptable to use in baked goods, coffee, kefir, and baked apples.
Cloves : boosts immunity, good antioxidant. Combines with herbal and ginger tea.
Bay leaf : removes toxins, prevents salt deposition. It is used to season stews, fish or soups.
Black pepper: metabolic accelerator. Add to any dishes to taste.
Turmeric: Known for anti-tumor and anti-inflammatory properties. Can be combined with vegetables and salads.

Cardamom, curry, mint, etc. have a positive effect on metabolism. They give the dish a certain taste and aroma.

Metabolism boosters

There are a number of products that can speed up metabolic processes in the body. These products include:

1) Grapefruit

As mentioned earlier, digesting grapefruit requires more energy than the body will receive from digesting it. This citrus is very useful for those who dream of losing weight.

2) Any hot pepper

Hot spices increase body temperature. At the same time, the body gives off more heat obtained from burning calories.

3) Vinegar

Recent studies have shown that drinking apple cider vinegar before meals speeds up the digestion of food and prevents fat deposition.

4) Cinnamon

This popular seasoning has a very useful property - it reduces blood glucose levels. As a result, appetite decreases and metabolism accelerates.

5) Ginseng root

This plant has many beneficial properties. One of them is normalizing insulin levels. This leads to rapid breakdown of fats and decreased appetite.

6) Ginger

Raises body temperature and speeds up digestion of food. Excellent product for losing weight. It can be added to tea or eaten with honey.

7) Green tea

Probably the most famous way. Everyone knows about the wonderful properties of green tea. Drink 3-4 cups of tea without sugar every day, and food digestion will speed up significantly.

Dietary supplements

There are a huge number of different dietary supplements for losing weight on the market. Many of them contain active ingredients obtained from the natural products described above.

Be sure to watch the video to find out what other foods speed up your metabolism.

Coffee and green tea

Coffee and green tea are considered natural metabolism boosters. They contain caffeine, theobromine and chlorogenic acid. They have a tonic effect, improve blood circulation and help slow down the absorption of carbohydrates.

Green tea is enriched with minerals, zinc, fluorine, vitamins B, E, C, etc. The active substances of the drink - tannin and cahetin - are able to remove heavy toxins, accelerate the breakdown of lipids, strengthen the immune system, normalize and restore metabolic processes. To use the properties of tea and coffee for weight loss, you can use them to unload.

Rules for fasting on green tea:

lasts a day, in addition to tea you need to drink water;
Instead of sugar, honey is added in the proportion of 1 tsp. for 1 l;
Only freshly brewed tea is accepted;
It is allowed to add citrus, berries, ginger or milk to the drink.

Coffee for weight loss is used according to the following scheme:

alternately drink 3 cups of coffee during the day, and then tea in the same amount;
replace sugar with honey;
the volume of clean water drunk per day is 1-2 liters;
Fruits and vegetables are allowed (with the exception of potatoes, bananas and grapes).

The diuretic effect of coffee provokes the development of dehydration in the body, so it is important to replenish the lack of fluid with tea and water. In the process of losing weight, microelements such as potassium, calcium and magnesium are washed out, the deficiency of which is compensated for by vitamin-mineral complexes.

The role of fiber

Fiber is dietary fiber that comes in two types: soluble and insoluble. They act as a natural way of cleansing from waste and toxins, improve intestinal motility, normalize metabolic processes and digestion.

The group includes products:

bran;
beans;
lentils;
dried fruits, etc.

How to lose weight and improve metabolism with fiber:

Gentle diet: the diet consists of 70% fiber; preserved foods, sweets, alcohol, and fatty foods are excluded from the menu. Over a month, weight loss can reach up to 7 kg.
Strict nutrition: observed for 2 weeks and consists of taking pharmaceutical fiber with kefir. 2 tsp fiber is mixed with a glass of kefir and taken after 3-5 minutes. The interval between meals is 3.5-4 hours. There are only 4 doses of the mixture, between which you can eat 100-20 g of fresh vegetables and fruits.

Any diet requires a proper drinking regime: 2 liters of water per day.

You can have a weekly fasting day: divide 1 liter of kefir into 4 parts, add 2 tsp to each of them before taking it. fiber. During breaks, have a snack with raw vegetables.

Metabolic slowdown after 30: myths and facts

Changes in the functioning of the digestive organs, as a rule, are slowly developing and occur individually at different periods of life. For this reason, to say that after 30 the metabolism slows down is simply to justify the extra kilos and enter into an agreement with yourself, saying, “I’ll never be the same as I was at 20-25.” All processes slow down only after 40-45 years, and at 30-35, poor metabolism is the result of nutrition and lifestyle, diets from the Internet and the “experiments” of youth.

But I have good news for you - you can “restart” the exchange and restore all processes!

Chew food. Yes, just chew, but not in the way everyone is used to - on the go/2 seconds. Digestion begins from the oral cavity itself, with the breakdown of carbohydrates. It is important to chew at least 20-30 times. If this is impossible/there is no time during the day, make at least 1 dose a day conscious and chew everything thoroughly. You will notice the result within a week.

Drink your quota of water. Not 2-3 liters, but an individual norm. The basis is 30 ml of water for each kg of your current weight. But exact numbers can only be said by analyzing the diet, taking into account fruits/vegetables, caffeine, etc. And we only consider clean water as water - tea/coffee/juices, on the contrary, increase the body’s need for water.

Reduce “acidifying” foods that accelerate the aging process (both external and internal): red meat, coffee, alcohol, animal protein. An acidic environment will cause the proliferation of many bacteria, viruses, diseases and contribute to the formation of free radicals. Free radicals = aging. For example, the effect of free radicals on collagen molecules causes loss of skin elasticity, wrinkles and age spots.

Forget about “500 kcal diets” and counting calories in general. What is important is not the numbers (which are still approximate, since it is impossible to accurately calculate the number of calories), but the timing of meals, the quality of food, and eating according to hunger. You can eat 1000 kcal worth of cakes, or you can eat 2500 kcal worth of eggs, fish, avocados, cereals, oils and be in great shape. Psychological comfort is also important, which is impossible with constant counting!

Lunch. Lunch should be a must, and this is the heartiest meal. You can skip breakfast, a snack, have a light dinner, BUT not lunch. From 13.00 to 15.30 the most active production of enzymes, the digestive system works at full capacity. The body requires nutrition and a complete set of nutrients - proteins, fats, carbohydrates. If we skip lunch/make it too light, then the body will malfunction - “acidification” will occur, since enzymes have been produced, but are not needed. Thus, by the evening we expect a loss of strength, cravings for sweets, possible constipation and metabolic disorders. And this is not a complete list.

Eliminate animal proteins for breakfast . They accelerate the aging process and do not promote cleansing. It is important to start bowel function in the morning.

Add alkalizing foods to every main meal. The easiest option is greens.

Don't be afraid to eat after 18:00. This time is only suitable for those who go to bed at 21.00. Dinner can be no later than 4 hours before bedtime.

Add physical activity . An integrated approach is very important; without movement, nothing will work. You don't have to take a fitness membership - just an hour's walk is also suitable. Choose activities that are fun - walking, swimming, roller skating, swimming, etc.

Combine products correctly. This is a very voluminous and separate topic that I discuss in my nutrition programs. But most importantly, do not combine 2 types of protein in one meal (for example, lentils and chicken or fish and meat). This creates a huge burden on the body!

It’s easy to follow simple rules, and your body will respond to you with an excellent metabolism even after 30, even after 50 years. At the same time, we recommend that you go through the nutrition program from Natalie Makienko in order to know all the secrets and get the best results in just a few days.

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Accelerating metabolism on flour

Chop flour is useful; its peculiarity is minimal processing, which preserves useful substances in it.

Properties of cracking flour:

removal of toxins from the body;
cleansing and normalization of the gastrointestinal tract;
increasing immunity;
feeling full for a long time.

Rye bread recipe: mix 2 tbsp in a bowl. sour cream, 1 egg and 6 egg whites, add 200 g flour and 0.5 tsp. baking powder. If desired, add a pinch of ginger and coriander to the mixture. Knead the dough, divide and shape the loaves into the desired shape. Bake at 200°C until done.

Buckwheat porridge for weight loss

Buckwheat flour helps improve metabolism and lose weight.

How to use this product at home:

Pour boiling water over clean, pre-washed cereal, wrap it in a towel and leave for 4 hours.
Divide the prepared dish into 4-5 doses, do not forget about the drinking regime.
The buckwheat diet can last up to 1 month, but from the 7th day it is permissible to diversify the diet with fruits and vegetables.
Last meal no later than 4 hours before bedtime.

Buckwheat contains useful substances:

folic acid;
amino acids;
vitamins B1, E, PP.

The product is considered low-calorie, lowers cholesterol levels, and removes waste and toxins from the body.

Nutrition to Increase Metabolic Rate

Now let's find out how to eat in order to have a positive effect on the metabolic process. First of all, any fasting is prohibited.

Meals should be fractional. It is also important to maintain a routine and physical activity. So, here are the basic rules that will help you build your diet:

Normalization of nutrition. Portions should be such that they do not cause a feeling of heaviness, but satisfy hunger. There should be 4-8 meals a day, since this approach expends a large amount of energy.
Calorie counting is important to do every day.
You should not skip breakfast, as this meal is especially beneficial for health and for starting your metabolism.
The last meal should be four hours before bedtime. You should not go to bed on a full stomach.
Fasting days are useful. It is necessary to eat raw vegetables, foods containing fiber or kefir all day long.

These nutritional rules are also suitable for use after childbirth, except for fasting days. There are special foods that have a good effect on metabolism.

First of all, these are vegetables. Particular attention should be paid to protein foods. It takes twice as many calories to digest it. Fiber gives the body a feeling of fullness for a long time, and also speeds up metabolism by 10%.

Citrus fruits are especially useful. To digest 1 fruit, the body spends more calories than it receives. These fruits include grapefruits, oranges, lemons and tangerines. Sea fish, which is rich in polyunsaturated fats and other healthy components, also deserves attention.

Don't forget about vegetable protein and slow carbohydrates found in legumes.

Kefir to normalize metabolism

Kefir is a fermented milk product rich in bacteria that can improve the functioning of the gastrointestinal tract and prevent the proliferation of bad microflora in the intestines. By cleansing and supporting the body, metabolic processes will accelerate, waste and toxins will be eliminated, and the functioning of the body as a whole will be normalized.

How to lose weight and improve metabolism with kefir:

Carry out a fasting day, during which all meals will consist of kefir.
To obtain a long-lasting and permanent result, take 1-2 glasses a day constantly. The process is long, but after a few days you can see results and notice an improvement in your general condition.
Prepare a fat-burning cocktail: for 10 days, drink a glass of kefir with 1 tbsp in the morning before meals and in the evening. l. chopped parsley. During these days, drink plenty of fluids and stick to a diet of vegetables.

Choose fresh kefir; if possible, prepare it yourself using special starter cultures.

Honey and bee products for weight loss and speed up metabolism

To prevent the diet from being accompanied by a strong feeling of hunger, weakness or malaise, honey is added to the menu. It and dead bees help the body cleanse itself, increase immunity and improve metabolism.

The nuances of using beekeeping products:

no allergies to components;
take honey either in the morning or in the evening, 1 tsp;
can be dissolved in water, tea, herbal decoction;
exclude baked goods, spicy and fried foods, and semi-finished products from the diet.

You can improve the functioning of your body using dead bees - these are dead bees collected at different times of the year. The set of beneficial properties of this product is invaluable: antioxidant effect, acceleration of fat burning processes, metabolism, lipid and carbohydrate metabolism, increased immunity.

You can prepare dead bees at home yourself:

Clear dead debris and wax using a sieve.
1 tbsp. Dilute the mixture with 500 ml of boiling water and put on fire, where it simmers for 2 hours.
Over the next 2 hours, the finished broth is infused, then filtered and mixed with 2 tbsp. honey and propolis in alcohol.
Covered with a lid, the decoction is stored in a cool place for up to 3 days.
Dose – 1 tbsp. in the morning and evening hours on an empty stomach.

The method is not suitable for pregnant women, people prone to allergic reactions, and the elderly.

Metabolism between 40 and 50 years of age

Surveys have shown that, on average, until the age of 40, women manage to stay on diets for 6 years, but within 5 years, 95% of women who lose weight regain the lost weight. Therefore, it is important to maintain an optimal metabolic rate. Among other things, protein will be your assistant in this matter. It is necessary so that you do not feel hungry, and your muscles grow strong and strong.

The daily protein requirement depends on a number of factors. A qualified nutritionist can most accurately calculate the required amount of nutrients. But there are a number of online calculators on the Internet that make it possible to do the calculations yourself.

Fat Burning Supplements

When it is difficult to adhere to a balanced diet and physical activity, you can use fat-burning supplements that will “push” the body to speed up all processes.

Simmondsin: The base of the supplement is jojoba extract, an appetite suppressant. Dosage 100-500 mg immediately before meals.
Bacora Monnieri: the plant activates the processes of burning subcutaneous fat and speeds up metabolism. It affects the thyroid gland, which begins to produce 40% more hormones. The effect is noticeable 2 weeks after taking 100-200 mg per day.
Hoodia: Contains cactus extract, known for its appetite suppressant properties. Once in the body, the drug acts on the hypothalamus, causing it to send nerve signals that the stomach is full. Take Hoodia 300-400 mg on an empty stomach 1-2 times a day.

You can combine several additives after reading the instructions.

Drugs that improve metabolism

If you can’t improve your metabolism with a balanced diet and physical activity, you can use medications and vitamins.

Glucophage: stimulates the production of glucose, which causes the amount of insulin in the blood to decrease. It is its production that affects the deposition of adipose tissue. Possible side effects are kidney and heart problems.
Lecithin: has no contraindications; it contains phospholipids, which serve as a necessary component for the formation of cells in the body. As a result, the normalization of metabolic processes.
Meridia: suppresses appetite, normalizes the level of lipid metabolism, uric acid, c-peptides. When taken, food absorption accelerates.
Vita Minerals: the active ingredient is vitamin C and microelements; it brings particular benefits during physical activity, as it increases endurance, stimulates the body to replenish missing useful components, and accelerates the cleansing process.
Vita Zeolit: replenishes the body with vitamins and minerals, removes waste, heavy metals and toxins, supports the normal functioning of all organs and systems.
Doppel Herz: a specially developed complex for losing weight and improving metabolism. Contains chromium, caffeine, L-carnitine, linoleic acid. The components are aimed at improving general condition, establishing metabolic processes, and maintaining stable weight after a diet.

How to speed up your metabolism: lifestyle

Get enough sleep

When you don't get enough sleep, your body doesn't produce enough leptin and ghrelin, hormones that regulate energy use and appetite. Therefore, you need to sleep at least 8 hours a day. With age, the importance of this postulate increases significantly - after all, the older we are, the more damage to our appearance is caused by lack of sleep and bags under the eyes.

Strengthen your muscles

It's amazing, but it's a proven fact: muscle tissue affects your body's metabolic rate. The more toned, strong muscles in your body, the faster the food you eat turns into energy! This is the main reason why metabolism slows down with age: because the muscles become flabby and weaker!

So, the main answer to the question “how to speed up your metabolism”: move! We walk, run, dance, swim!

Spend more time outdoors

Fresh air and oxygen accelerate metabolic processes in the body.

Massage and bath/sauna are useful

Massage improves blood circulation and activates metabolic processes. Hot procedures help remove toxins from the body. Therefore, if you are a fan of a massage with aroma oils or a sauna, this is a great way to combine business with pleasure.

Temperature regime to normalize metabolism

Ambient temperature is one of the factors influencing metabolic processes. An increase in temperature by every degree provokes an acceleration of metabolic processes by 10-13%, which means that the body will spend 100-130 calories more than usual.

Low temperatures force the body to “turn on” an energy-saving mode, where all processes slow down in order to conserve energy until favorable conditions occur.

To use the temperature regime to speed up metabolic processes, you need to be physically active: in hot weather, more calories will be burned, because the body will need more energy to maintain optimal body temperature.

Cardio exercise at home

Cardio exercise is a certain type of training aimed at strengthening the heart muscle. As soon as the pulse reaches 120 beats per minute, the body uses fat deposits as an additional source of “fuel”.

Physical activity is one way to improve your metabolism and lose weight.

The success of cardio training is carrying out daily physical activity according to certain rules:

Initially, training takes from 10 to 20 minutes a day, and a warm-up is required. Gradually, the amount of time should increase to 40-50 minutes a day, after which the body is given a break: within 1-2 weeks, the duration of cardio training is reduced by 20-25 minutes. At the end of 2 weeks, the load time should increase to 60 minutes. And then reduce the duration again by 10 minutes. And in this way you need to increase the duration of daily classes to 90-120 minutes. This technique is called “2 steps forward, 1 step back.”
The total load period is 3-4 weeks, rest period is 1-2 weeks.
During exercise, drinking water is allowed to prevent dehydration and damage to the heart muscle.
The normal heart rate during cardio training is 100-135 beats/min. If its frequency is less, then there will be no benefit from the exercises; if it is more, then microtraumas of the heart muscle and disruption of the cardiovascular system are possible.

Exercises for cardio training at home:

Running (the load increases gradually, first you need to start with a slow jog, but as long as possible). As you develop endurance, you need to speed up the pace, while maintaining the same distance. Example: set yourself a goal to cover 4-6 km in 60 minutes.
Jump rope (usually used as a warm-up before running or cycling). Initial loads are 3-5 minutes, after a week the time increases to 20-30 minutes. To enhance the effect, jump rope using various methods: back, forward, alternately on each leg.
Bicycle (minimum exercise time is 30-40 minutes, during which the heart rate is kept within 100-120 beats/min)

If your health worsens during training, then stop the exercise, reduce the load, and increase it gradually.

Power training

When during exercise it is necessary to overcome resistance or use additional weight-bearing equipment, then such exercises are called strength training.

Features of strength training:

The goal of the classes is to consistently work out and develop all muscle groups.
There should be rest periods between workouts: the muscles need to recover, otherwise the effectiveness of the workouts will be low.
Strength training consumes more calories than running, so you take into account the characteristics of your body. Fact: At the end of an anaerobic exercise, calories stop being consumed, and during strength exercises, energy is consumed by the muscles for several hours.
It is possible to combine strength and anaerobic exercise: they will develop endurance and strengthen the heart muscle.
Working with weights does not give quick results, but the worked muscles can retain their shape for a long time after stopping training.
Women cannot “pump up.” This is prevented by the estrogen produced in their body. Exercises strengthen the muscular system, develop flexibility and endurance.

Examples of exercises:

Squats: 3 sets of 15 reps. The back is straight, the dumbbells are held in outstretched arms, then the pelvis is pulled back and squatted down. The knees do not go beyond the edge of the socks.
Push-ups: 3 sets of 10 reps. Lean on your hands and toes on the floor, and then bend your elbows, almost touching your chest to the floor if possible. Then return to the original position.
Abdominal work: Lie on your back on a hard surface and stretch your limbs. Then simultaneously lift your arms and legs from the surface, touch your toes with your fingers and return to the starting position. Do 3 sets of 15 times.

Dumbbells are selected according to individual capabilities; the recommended weight for training at home is 1-1.5 kg.

How to improve digestion after 40 years

As we age, the rate of metabolic processes decreases, but the calories consumed remain the same. Diseases that develop as a result of bad habits, genetic predisposition, and professional activities are added.

Principles of a balanced diet:

A sedentary lifestyle imposes restrictions on the amount of food consumed: the daily requirement is no more than 1500 kcal.
The main method of preparing dishes is baking, boiling, stewing.
As side dishes, give preference to vegetables and potatoes rather than pasta.
The most common cereals on the table should be rice, pearl barley and buckwheat.
The consumption of eggs, despite their benefits, should be reduced to 5 pieces. in Week.
To prevent the development of edema, reduce salt intake.
Replenish the lack of fluid in the body with jelly, compotes, homemade juices and green tea. Reduce coffee and carbonated drinks in your diet to a minimum.

If there is a loss of appetite, problems with stool, poor condition of nails, hair and skin, then in addition to proper nutrition, you need to use medications.

Festal: improves the functioning of the gastrointestinal tract, helps in the absorption of food, improves the production of pancreatic enzymes.
Creon: contains pancreatin, which stimulates the production of all enzymes to restore digestive function.
Centrum: a vitamin complex that will compensate for the lack of microelements and vitamins for the full functioning of the body.

Drugs that improve digestion include:

Pancreatin;
Mezim;
Oraza;
Somilaza et al.

How to speed up metabolism in women after 50 years

In women over 50 years of age, hormonal imbalances provoke the development of obesity, digestive disorders, and menstrual problems.

You can maintain youth by speeding up your metabolism:

Breakfast is a must (metabolism needs to be accelerated in the morning so that there is enough energy for physical and mental activity during the first half of the day.)
At least 1200 kcal per day (metabolism slows down if eaten in very small quantities, as the body switches to energy-saving mode).
Fractional meals (small portions will allow you to constantly maintain metabolic processes).
Add spices to the dish (it is a scientifically proven fact that spices or moderately added spices speed up metabolism by 20%.)
Green tea (stimulates fat burning and metabolic processes if you drink 4-5 cups of the drink per day.)
Drink cold water (metabolic processes are accelerated due to thermoregulation: the body spends energy to warm up.)
Physical activity (swimming, fitness or aerobics strengthens the muscle frame and improves metabolism.)
Food diary (a balanced and rational menu should provide the body with energy and vitamins, and not extra calories)
Rejection of bad habits
A full regime of both work and rest.

Drugs can also help metabolism if it is slow.

For this purpose, groups of drugs have been developed:

Anabolic steroids (metabolism is accelerated due to protein, and fat is simply burned.)
Stimulants (caffeine and guarana relieve signs of fatigue, speed up metabolism by increasing human activity.)
Thyroxine (a thyroid hormone that blocks appetite and increases stamina.)

To lose weight and improve metabolism, you can use any of the methods, either monotherapy or combine several. Eating right, exercising and treating diseases in a timely manner is a guarantee of a healthy and beautiful body.

How to speed up your metabolism to lose weight? ↑

Why is it so important to increase your metabolic rate? Because, as you probably already guessed, if you don’t do this, then most of the calories eaten will invariably be stored in fat and goodbye to delicious buns, hello to fatty F... and a saggy belly. I am sure that deep down, even the most desperate feminist wants to be in a slim, fit and sexy body for many years.

What if I told you that you can speed up your metabolism and lose weight 24 hours a day, even while you sleep, on autopilot. Don't you think it's real? It's very real. I just want to make a reservation right away that I ask ladies who are looking for easy ways like “take a pill and lose weight” not to worry. Because accelerating metabolism is a difficult but rewarding task.

If you are not afraid of difficulties, then let's go... Very often we ourselves create obstacles to the normal functioning of our body. And I want to talk about these obstacles today.

Obstacle one: diets and nutrition ↑

Oh, I don’t like this word “diet”. Going on a diet means that you can always get off it, i.e. it always ends someday. Usually the term diet implies some kind of restriction, and sometimes there are such strict restrictions that concentration camp prisoners rest. This also includes fasting days with fasting. In most diets, there is an excessive restriction of all macronutrients (proteins, fats and carbohydrates), and I am generally silent about vitamins and minerals.

Such nutrition is a huge stress for the body, but it needs to somehow adapt, so it begins to save energy. In this case, we can already talk about a decrease in the rate of metabolic processes. The body leaves only important organs (brain, heart, kidneys, liver, etc.) on more or less normal life support, and all sorts of hair, nails, skin, and reproductive system will be dispensed with.

At such times, the body values any calorie as gold, and as soon as you eat a small piece of something, it will immediately store it all as fat. And you ask why then there is an effect from strict diets? And extra pounds are lost because it is not fat that is lost, but proteins and, first of all, muscle proteins, since they are easier to destroy for energy needs than subcutaneous fat. That’s why the skin sags, because there’s not enough collagen protein, but where can it come from on such a ration?

And when the diet finally ends, and it will end someday anyway, and you return to your previous eating style, the body tap-dances with happiness that the Holodomor has stopped and at the same time intensively creates new reserves, in case the hostess starts starving again. This is where the even greater weight gain comes from after these miracle diets.

New article on the blog: ↑ “What are carbohydrates and what do they do for the body?”

But that is not all! The metabolic rate slows down not only due to the restriction in diet during abstinence itself, but also later, when you “get off” it. Why? Because you lost a large amount of muscle during the execution, and muscles, as you know, are the main consumer of calories. In addition to skeletal muscles, the heart suffers (this is also a muscle), it also loses volume, strength and endurance, becomes flabby and weak. That is why in people with well-developed muscles the rate of metabolic processes is much faster, even at night when they are sleeping.

Join our healthy club and read new articles on face and body care, as well as tips on health and sports.

Now you understand that various diets (buckwheat, kefir, etc.) are not only a waste of time, but by doing so you are worsening the situation and it will take even more time to return your metabolic level to a more or less decent level. I hope I have convinced you that all diets are an evil that should be avoided.

But that's not all with nutrition. Even if you are not into masochism in relation to your metabolism, that is, you do not follow any miracle diets, this does not mean that everything is in order with the rate of conversion of calories into energy. There are several other common mistakes that slow down your fat burning. And if you do not take this point into account, then your intense training and proper nutrition will be useless.

Letting yourself get hungry
Strict three meals a day and “no-no” after 18:00
Skipping meals, especially breakfast and snacks

In order to boost and speed up your metabolism for weight loss, you need to eat often and not let yourself feel hungry. In fact, it turns out that you need to eat every 2.5-3 hours. Of course, these will not be full voluminous meals. These will be small portions, but if you add them all together, you will get a daily diet. Conventionally, it can be divided into breakfast, lunch and dinner, and small snacks between them. Small portions are much better absorbed and do not rot and wander through the intestines, as happens with a one-time large meal. Naturally, all this will have to be counted, but I wrote how to count BJU (proteins-fats-carbohydrates) in the article “Counting BJU” . To lose weight, you need to eat not only according to your daily calorie intake, but also with some calorie deficit.

And you don’t need to be afraid to eat after six in the evening, you can eat 2 hours before bedtime, but only protein foods or raw vegetables (cucumbers, tomatoes, cabbage, salads, herbs, etc.) I’ll tell you why exactly this set of foods in another article , so subscribe to updates so you don't miss out. If you calculate your caloric intake and the need for basic nutrients, and also start eating often and in small portions, then you will speed up your metabolism and your fat burning will be much more fun. Finally, let your body calm down, relax and understand that there is enough food and you are not going to infringe on it. That's all with food for now, but now...

Obstacle two: physical activity ↑

Many people think that in order to lose weight it’s enough to simply move more, walk to work, work in the garden, etc. Now I’m going to wildly disappoint you - this is absolutely not true. It is not true that only by increasing your daily walking can you achieve good results. Most likely no, not not a lie, but only half the truth. This is actually very good when you increase your daily physical activity routine, but it is not enough when you want to get rid of say 10 kg of excess weight. And this will not speed up your metabolic rate.

Therefore, for more effective fat burning, special training is needed. They can happen anywhere: in the gym, at home on the mat, in the forest, at the stadium, etc. The main thing is that they are regular. If you thought that regularly it was once a week, then no. In order to lose weight quickly and effectively, you need to work out at least 4 days a week, optimally 5 times a week.

Now it remains to decide on the type of training or physical activity. If you thought that you would get away with just dancing, you were wrong again. Dancing, Pilates, yoga and the like are designed for completely different purposes, but not for fat burning. Maybe I’ll tell you about these types of physical activity someday. What then? Is it really glands?

Yes it is! Now I will tell you why weight training is the best option for weight loss. But first I want to dwell on this. Let me ask you a question: “What do you want to get: stupid weight loss or a beautiful body?” For you it may turn out to be the same thing, but no, it is not the same thing at all. You can get rid of fat, but have you ever wondered what is under your fat? Do you have a beautiful muscle corset? After all, having lost extra pounds, you risk being left with a saggy butt, sunken breasts and loose arms with sagging skin.

Among the types of physical activity are traditionally divided into:

aerobic (intense dancing, running, walking, step aerobics, elliptical, cycling, various types of aerobics)
anaerobic (working with weights to build muscle mass or for strength and relief)

So the first group leads to fat burning, but does not build your muscles, and what’s more, destroys them, since a lot of energy is spent and muscle protein is consumed along with fat. Acceleration of metabolism occurs only during the training itself and for several hours after it.

The second group leads to an increase in total muscle mass, rather than its consumption, which leads to an acceleration of metabolism, and its speed does not decrease even if you do not train, i.e. it works on autopilot on days without training and even in your sleep, because worked muscles require even more energy to recover. And this takes 1-2 days, and in some cases even a week. In addition, this type of physical activity tones the muscles, and behind them, the skin, which is literally suspended from the muscles with the help of connective tissue, is tightened. As a result, by working on certain parts of the body, you can build your body like a sculptor, while losing fat.

New article on the blog: ↑ “Women’s body types, application in fitness and nutrition selection”

For more intense fat burning, you can combine both cardio (aerobic) and strength training, just do it on different days. This way you do not lose muscle, but on the contrary, by increasing its volume, you speed up your metabolism. By the way, weight training does not mean that you need to lift huge scales. For starters, very small weights are also suitable. And don’t be afraid that you will get inflated and you will become like the famous Arnie. This does not threaten women at all, but you are guaranteed the risk of getting ideal body proportions.

And don’t eat carbohydrates before cardio training (working out in the morning right after sleep is ideal), this way you will burn more calories, but before strength training you need to eat slow carbohydrates, you don’t want to be crushed by a barbell?

Try to constantly change your training regimen, exercises and intensity, as the body quickly adapts and begins to save anyway, which means that the metabolism will slow down. And this way you will keep him constantly in good shape.

In the end, what is the conclusion? Let's repeat it again:

Eat small and frequent meals (6-8 times a day)
Don't skip meals and don't let yourself feel hungry
Eat enough, but with some calorie deficit for better fat burning
Exercise regularly (3-4 times a week), adding cardio days
If you have time, you can go dancing or yoga, but this will be in addition, not instead
Don't eat 2 hours before cardio training
Be sure to eat before strength training
Don't Skip Lower Body Workouts
Drink plenty of fluids during training (up to 1 liter per workout)
Sleep at least 8 hours a night
Treat yourself to physical and psychological relaxation.

At first, I recommend working with a trainer; he will write you an individual program and show you how to safely perform the exercises. Don't skip leg training days, as this is the most energy-intensive muscle group and skipping it will not get the desired results.