Der Stoffwechsel spielt eine zentrale Rolle beim Abnehmen, denn er entscheidet, wie effizient Dein Körper Energie verbrennt. Ein träger Stoffwechsel kann das Abnehmen erschweren, während ein aktiver Stoffwechsel die Fettverbrennung anregt und den Weg zur Wunschfigur erleichtert. In diesem Artikel erfährst Du, wie Du Deinen Stoffwechsel auf natürliche Weise ankurbeln und so Deinen Abnehmprozess beschleunigen kannst.
What is metabolism and why is it so important?
The term "Metabolism" (also Metabolism The energy cycle describes all the biochemical processes in your body that release energy to maintain vital functions. It includes:
- the conversion of nutrients from food into energy,
- the repair of cells
- and the transport of nutrients.
A Faster metabolism means that your Body more efficient Calories
burns - both at rest and during activity.
Why is the metabolism important for losing weight?
When your metabolism works faster, you burn more calories - even in your sleep! This means that you burn fat effectively with an increased metabolic ratewithout having to make major calorie reductions.
Factors that influence the metabolism
The metabolism is from a variety of factors
influencedwhich are influenced by both genetic and external factors.
are characterized.
- Age: The metabolism slows down with increasing age. From around the age of 30, muscle mass slowly decreases and the Basal metabolic rate (the amount of calories your body burns at rest) decreases. This means that fewer calories are burned, even if the activity level remains the same.
- Gender: Men generally have a higher basal metabolic rate than women, as they often have more muscle mass. As muscles require more energy than fat tissue, men burn more calories on average.
- Body composition: The amount of muscle mass compared to fat tissue has a strong influence on metabolism. Muscles burn more calories, even at rest, which is why people with more muscle mass have a faster metabolism.
- Genetics: Some people have a naturally faster or slower metabolism. Genetics influence how efficiently the body burns calories and processes nutrients.
- Height and weight: Taller or heavier people generally have a higher basal metabolic rate, as they need more energy to maintain and move their bodies.
- Hormonal factors: Hormones play a crucial role in metabolism. Thyroid hormones (such as thyroxine) regulate the metabolic rate. An overactive thyroid (hyperthyroidism) speeds up the metabolism, while an underactive thyroid (hypothyroidism) slows it down. Hormones such as insulin, cortisol and sex hormones (oestrogen, testosterone) also influence the metabolism.
- Nutrition: Regular small meals can keep the metabolism stable, while long periods of fasting due to a diet, for example, can slow it down. A protein-rich diet also increases the "thermic effect of food" (TEF), which means that the body uses more energy for digestion. Certain foods such as protein and hot spices can increase thermogenesis and thus increase the metabolism.
- Fluid intake: Drink enough Water, as it is crucial for a variety of metabolic processes. Dehydration can slow down the metabolism as water is necessary to burn calories and process nutrients.
- Movement and activity: Any kind of exercise and sport increases calorie consumption and boosts the metabolism. Strength training in particular helps to build muscle, which increases the basal metabolic rate.
- Sleep: A lack of sleep can slow down the metabolism as it upsets the hormone balance. Too little sleep increases the hormone ghrelin, which increases appetite, and lowers the hormone leptin, which regulates the feeling of satiety. Lack of sleep also reduces insulin sensitivity and promotes fat storage.
- Stress: Chronic stress leads to the release of cortisol, a hormone that can slow down fat metabolism and promote fat storage, especially in the abdominal area.
- Diseases and medication: Various diseases such as thyroid disorders, diabetes or chronic inflammation
influence the metabolism. Some medications such as corticosteroids or
Beta-blockers can also slow down the metabolism.
Tip 1: Stimulate your metabolism with the right diet
Foods that boost the metabolism:
Protein-rich foods such as lean meat, fish, eggs or pulses (lentils, beans, chickpeas)
- Hot spices such as chili peppers or cayenne pepper
- Caffeinated drinks like coffee or green tea
- Healthy fats Nuts (almonds, walnuts), avocado, linseed and chia seeds
- High-fiber foods such as wholegrain products (oatmeal, quinoa, brown rice) and vegetables (broccoli, spinach, kale)
- Water-rich fruit and vegetables such as watermelon and cucumber, grapefruit, apples and pears
- Dairy products such as Greek yogurt, quark and kefir
Through the Regular integration of these foods into your diet you can use your Support metabolism in a natural way and thus facilitate weight loss.
You can find all the information about the foods that will get you going in our blog post: Power for your metabolism.
High protein diet
Protein is a real booster for the metabolism. The body needs more energy to digest and utilize proteins than carbohydrates or fats. This effect is known as "Thermal effect of the food" is the name. Lean meats, legumes, nuts and eggs are great sources of protein that will keep you full for a long time while keeping you energized. Boost calorie consumption.
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and delivers Valuable tips for your diet. The weight loss treatment contains
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skillfully stimulate your metabolism and achieve after just a few days
Effective weight loss results.
Small, regular meals
There are indications that frequent, smaller meals keep the metabolism running better than a few large meals. This can prevent the metabolism from switching to energy-saving mode in between meals.
Drink water
Water is not only vital, but also a simple trick to keep the Boost metabolism. Studies show that the Drinking cold water can temporarily increase calorie consumption, as the body has to expend energy in order to Heat water to body temperature.
Spicy food
Hot spices such as chili and cayenne pepper contain capsaicin, which has been proven to Metabolism stimulates in the short term. Add a little spiciness to your meals from time to time for a little energy boost.
Tip 2: Boost your metabolism through exercise and sport
Strength training for building muscle mass
Muscles are real metabolism boostersbecause they burn more calories than fat tissue, even at rest. This is why sport, such as strength training, is one of the best ways to increase your metabolism in the long term. Train different muscle groups in a targeted mannerto promote muscle building and keep your Basal metabolic rate to increase.
High-Intensity Interval Training (HIIT)
HIIT is a training method that consists of short, intensive loads followed by Recovery phases consists of. It is known to keep the metabolism running at full speed even hours after training. This so-called "Afterburn effect" leads to the fact that you also continue to burn calories after training.
Incorporate regular exercise into everyday life
In addition to targeted training, you can also through everyday activities such as walking, climbing stairs or cycling boost your metabolism. These small activities add up and help to increase your calorie consumption throughout the day.
In our blog, we tell you how you can Integrate sport into your everyday life can: Tips and exercises for sport in everyday life.
Tip 3: Sleep and stress management as underestimated metabolic factors
Get enough sleep
Lack of sleep Can have a negative effect on the metabolism. Too little sleep leads to an imbalance of the hormones leptin and ghrelin, which regulate the feeling of hunger. In addition, the body tends to burn fewer calories when there is a lack of sleep. So pay attention to this, At least 7-9 hours of sleep per night to get.
Reduce stress
Chronic stress increases the production of the hormone cortisol, which regulates the Slow down your metabolism and the Storage of fatespecially in the abdominal area. Breathing exercises, Meditation or relaxing hobbies can help to reduce stress and thus have a positive effect on your metabolism.
In our blog post, we reveal which foods your body needs to cope with stress: Nerve food.
Tip 4: Home remedies and other natural metabolism boosters
Green tea and coffee
Green tea and coffee contain caffeine and catechinswhich can temporarily boost the metabolism. Green tea in particular is associated with a increased fat loss associated with it. Drink a cup in the morning or before training to stimulate fat burning.
Omega-3 fatty acids
These healthy fatswhich in Fish such as salmon or mackerel can stimulate the metabolism by Reduce inflammation and the Regulate hormone balance. Omega-3 fatty acids also support the body in this process, Burn fat more efficiently.
Apple cider vinegar
Apple cider vinegar has established itself in recent years as a Insider tip for boosting the metabolism established. It is assumed that he is the Blood sugar level stabilized and promotes digestion. One to two tablespoons of apple cider vinegar in water before meals can help to reduce the Fat burning
to support.
