Metabolic rate: how to speed it up and lose weight?

Metabolism can speed up or slow down depending on many factors: food thermogenesis, decrease or increase in physical activity, insufficient or excessive nutrition, presence of certain diseases, impact of climatic conditions on the body.

The fact that each person has an individual rhythm of metabolic processes is a reality. Some people actively consume calories even while sleeping, while others have to exercise for hours just to burn a few hundred calories.

Considering that a slow metabolism leads to the appearance of fat deposits, it is not surprising that the question of how it is possible to speed up metabolism concerns many who want to lose weight.

You probably know that eating regularly, eating healthy foods, and exercising boosts your metabolism. However, there are also lesser-known solutions that contribute to this and will help you lose weight.

Increases carnitine consumption

One of the main functions of L-carnitine is the production of energy from fatty acids. Thanks to this property, metabolism and the breakdown of fats are accelerated. Therefore, L-carnitine is taken to lose weight, to build muscle mass, to replenish energy reserves, in the drying phase and to prevent the formation of fat deposits.

Most L-carnitine is found in meat, especially beef. Other food products have a lower level. But increased meat consumption has its drawbacks. For example, meat can be high in saturated fat and this can increase cholesterol levels.

An easy way to speed up your metabolic rate and lose weight is to take carnitine supplements. They are safe and effective. L-Carnitine is one of the most popular sports nutritional supplements today, mainly for those who practice fitness and various strength disciplines.

Drink more water

It is essential to drink as much water as possible. Before meals – about half an hour: this will avoid overeating; as well as after eating, but not earlier than an hour. Maintaining water balance is essential for the normal functioning of the body.

If the body lacks water, the liver begins to restore water balance and stops burning fat. This slows the metabolic rate. That is, water involves stored fats in the metabolic process. And fighting fat usually requires serious and sustained efforts.

Careful: the colder the water, the more energy the body spends heating it.

Eat carbohydrates at night

Don’t be surprised, I’ll tell you straight away what I have in mind. The European Journal of Clinical Nutrition conducted a study on two groups of men who were trying to lose weight. The men followed the same diet. Some consumed carbohydrates only during the day, others stocked up on carbohydrates even at night.

Surprisingly, those who consumed carbohydrates at night showed significantly greater thermogenesis. In other words, they burned more calories for digestion in 24 hours.

Of course, this doesn’t mean you can overeat sweets at night. The men involved in the studies ate healthy diets and did not overeat.

Limit the use of phones, tablets and other devices before bed

You’ve probably heard that the light from your phone or laptop screen can disturb your sleep. Data shows that screen light decreases melatonin levels, which are necessary for sleep.

A drop in melatonin levels is also associated with a slower metabolic rate and this is not in your best interest. If you don’t want to slow down your metabolism and feel like a zombie the next morning, avoid using electronic devices before going to bed.

But what if you don’t have the willpower to give up your devices? The solution is simple. Install special applications. They darken the screen and dim certain parts of the light spectrum as you get closer to bedtime.