How to boost weight loss?
Nearly 6 out of 10 French people say they have pounds to lose. However, they are generally skeptical of “miracle” diets: 28% think they are ineffective, while 27% consider them harmful to health(1). Also, if diets are not the solution to boost weight loss, how to proceed?
Metabolism, at the center of weight loss
To boost weight loss, we usually hear that you need toincrease your metabolism. But what do we mean by this term?
Basal metabolism
Basal metabolism corresponds to theenergy needs necessary for the body to function normally, at rest. It is the sum of thedaily calories essential to the body to maintain its vital functions, such as cerebral, cardiac, respiratory, digestive, thermoregulatory activity (maintenance of body temperature) and cell renewal. To ensure this caloric expenditure, the body usually draws on food intake. But if they are insufficient, he finds them elsewhere, especially in his reserves.
Finally, it should be noted that basal metabolism varies according toheight,weight,sexand age. Other parameters can enter the equation, such as certaindiseases (thyroid, diabetes) orgenetics. In general, it accounts for 60-75% of total energy consumption.
Active metabolism
It corresponds to themechanisms necessary for the proper functioning of the body during exercise. And when we say effort, we are not only talking about physical activity. The process ofgrowth,pregnancyand breastfeedingalso enter this field. Active metabolism accounts for about 10 to 15% ofcaloriesburned daily.
Thermogenesis
Finally, thermogenesis is also part of the metabolic system. It isthe energy used by the body to digest food and metabolize nutrientstag. It corresponds to about 5% of the body’s total energy consumption. However, it varies according to the type of food adopted – for example, thedigestion of simple molecules of fast sugars requires less expenditure than those of slow sugars , made of complex molecules.
To boost your weight loss, it is therefore necessary to act on the different components of your metabolism , in order to accelerate it.
How to speed up your metabolism to boost weight loss?
Banish restrictive diets
Why? Because theysystematically slow down the metabolism and cause the famous Yoyo Effecttag. What happens during acrash diet? You deprive your body of the calories usually used to keep vital functions “afloat”. The body, to have its quota, will therefore “sacrifice” basic functions, such as the maintenance of muscle mass, and store the calories that can be stored in the form of fat. Upon resuming a “normal” diet, the metabolism has taken on the fold of operating economically, to the point of no longer needing the calories ingested. Result: a resumption of the lost weight, or even more.
Rebalancing your diet… for good
Food has a lot to do with metabolism, both its quality and the rate of food intake. For example, nothing is worse than regularly skipping meals, or chaining “healthy” weeks and gargantuan weeks. The body being a creature of habits, it is better to have a stable food hygiene.
In addition, certain foods contribute positively to the metabolism and can therefore boost weight loss. We are of course thinking of:
- Lean Protein– not only does it require digestion (out of 100 kcal of protein ingested, 25 kcal is used to digest it), but it also contributes to the density of muscle tissue. It is therefore advisable to eat white meat, eggs, fish,lean white cheese or legumes;
- complex carbohydrates – they are essential for brain activity (40% of ingested carbohydrates are used directly to feed the brain) and rich in Fiber (acceleration of thermogenesis);
- fruits and vegetables – again thanks to their high fiber content;
- quality lipids – they are directly involved in cell function;
- algae – they have a beneficial influence on thyroid function;
- Tea and coffee– caffeine is known to be a metabolism booster. Be careful, however, not to force thecoffee , and prefer it without sugar or milk;
- spices– some have the reputation of beingnatural “fat burners “.
Finally, hydration has its role to play in the metabolism: it allows better digestion, better intestinal absorption of nutrients and more effective elimination of organic waste. Hydration should of course be primarilywater-based, the most basic and essential drink. Draining drinks, such asHerbal Teas and green tea, can also be consumed.
Practice regular physical activity
- it maintains the density of muscle mass, which tends to atrophywith age (sarcopenia);
- the muscle is very voracious in energy, even at rest. Thus a developed muscular mass contributes positively to the basic metabolism;
- energy expenditure.
It is therefore advisable to practice daily Physical Activity, made up of walking, cycling rather than driving, fun or leisure activities such as DIY or gardening… In addition, certain sports activities lead to consequent increase in the metabolism, because they imply effects during and after the effort (“afterburn effect”). We think of split sports.
Good sleep
- a better hormonal balance;
- greater elimination of cellular waste;
- more intense brain activity;
- adecrease instressand its harmful effects (increase in cortisol which leads to weight gain and fat storage);
- strengtheningtheimmune system ;
- better muscle repair.
Quality sleep therefore contributes positively to the various components of metabolism.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.