30 effective tips How to Lose Weight at home, Increase the rate of your metabolism with Ayurveda
- March 12, 2021
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Here are 30 effective tips to try today to losing weight more easily at home. Help to Increase the rate of your metabolism to better use the energy stored in the body. And this, even at rest.
1. Find Out The Best Tips To Increase The Rate Of Your Metabolism!
We all have our own basic metabolism. This is the amount of energy the body needs while at rest. The good news for those looking to lose weight is that we all have the ability to change our basal metabolism.
Age and genetics are always to blame when it comes to slowing your metabolic rate, but the truth is more than just counting calories. Check out the next few pages to find the most effective ways to increase the rate of your metabolism and lose weight more easily.
2. To speed up your metabolism, eat breakfast as soon as you wake up
At night you don’t eat. However, you need to restart your metabolism in order to put this natural calorie burner back on the road when you get up. To do this, eat your breakfast within an hour of waking up, or better still, within 15 minutes.
3. Optimize your metabolism by consuming dairy products daily
Scientific study indicates that drinking skim milk after exercise may help people burn more fat, in addition to promoting increased muscle mass and increased bone density. Dairy products are an excellent source of calcium and are more effective at releasing fat than other sources of calcium. Researchers believe this is because the other ingredients in dairy products react with calcium to promote weight loss.
A study found that eating three servings per day of dairy products significantly reduced fat in obese people. If, in addition, people reduced the amount of calories they ingested while consuming their daily three servings of dairy products, weight loss would proceed even faster.
4. Get enough sleep to speed up your metabolism
Our biological clock and the body’s hormone levels depend in large part on a good night’s sleep. Focusing on 7-8 hour nights allows your body to repair, regenerate, and rebuild cells that work to boost metabolism. If you sleep less than 6 hours a night, you are putting stress on your body. It thus maintains a constant state of “breakdown” which results in an unfavorable response to your metabolism.
Lack of sleep increases insulin resistance, which results in higher blood sugar levels. It can also affect the levels of hormones that condition your metabolism. In order for your body to do its job well, it needs seven to nine hours of sleep per night.
5. Swap carbs for protein at breakfast to boost your metabolism
Protein takes time to be absorbed by the body, which allows morning eggs to sustain you longer than a bowl of high-carbohydrate cereal. Eating an omelet, Greek yogurt, or whole oatmeal is a good way to boost your metabolism.
The body expends calories to digest, absorb, transport and store the food it consumes, and it takes more energy to process protein than carbohydrates, says dietitian Tammy Lakatos Shames.
6. Never skip meals to avoid slowing down your metabolism
If you wait too long to fill up on food, your body panics and turns to fat for stored energy. Think about it for a second: if your last meal of the day was at 7 p.m. and you ate the next meal only at noon the next day, your body will have gone 18 hours without any fuel.
Skipping meals slows down your metabolism, kicks your sugar levels out of control, and causes you to overeat later in the day when your metabolism is slower. Worse, being too hungry can cause you to overeat and make poor food choices.
7. Avoid overly strict diets and diets
Cut calories drastically to lose weight fast and you will see how your body is going to fight you hard. Your metabolism thinks you are starving and will cut back on calorie recycling to make sure you can survive.
According to specialists not eating enough can slow your metabolism down by up to 40%. Instead of starving yourself to death, eat healthy foods you love and exercise regularly to lose weight. And anyway, it’s a much less painful strategy!
8. Tame weight training to increase your energy expenditure
Speed up your metabolism by gaining muscle mass. Muscle tissue determines your resting basal metabolic rate. This is the number of calories our body needs to activate the heart, lungs and other vital functions of a healthy body.
If you don’t like weight training, try working out with a friend in garden, signing up for group dance classes, or trying a sport you enjoy that builds muscle mass, like swimming for example.
Also Check: How to lose weight at home in Hindi
9. Lower the dumbbells slowly to boost your metabolism
If you are weight training, remember to drop the weights more slowly to better boost your metabolism. Eccentric or downward movements are more demanding on the muscles than lifting weights. The body will have to burn more calories to compensate for the effort, resulting in a metabolic recharge.
Best of all, researchers at Wayne State University have found that slowing eccentric movements can boost metabolism for up to 70 hours after workout!
11. To speed up your metabolism, get up every 30 minutes
By sitting for too long, you lower your metabolism. We spend more than half of our conscious hours in a sitting position, whether in the office, in the car or in front of the TV. This sedentary dynamic leads to high risks of coronary heart disease, diabetes and other major health problems.
Our metabolism is less functional when sitting, according to the researchers. However, more spontaneous exercises such as walking to a coworker’s desk instead of calling them lead to muscle activity that triggers the breakdown of sugars and fats in the body. Simply standing up eliminates more calories than sitting. So get into the habit of at least getting out of your chair every half hour.
12. Swap dramas for comedies
Look up funny videos on YouTube or replay some of your favorite memes. Why? Researchers suggest that laughing can help us burn a few more calories each day. One thing is certain, you don’t lose anything by adding a touch of humor to your daily life: here is why laughter is good for you!
13. At the office, swap your chair for a training ball to speed up your metabolism
If your work environment allows it, try working out on a training ball. This move will get you to be more active while working at the computer by forcing you to use your leg muscles to keep your balance.
If you have a laptop and tablet that is high up, place your computer where you can work standing up for 10 minutes at a time. Your lower back will thank you for it, and you’ll burn calories with barely moving.
Stretch, shake your feet, wiggle your legs, tap your fingers, lift your heels, and draw circles with your toes while at your desk – everything counts. Being on the move means losing little more calories: studies show.
14. To speed up your metabolism, drink coffee
Drinking coffee (not decaffeinated) can cause a temporary, but nonetheless appreciable increase in metabolic activity. Caffeine is absorbed into the blood very quickly, causing an increase in heart rate and metabolic activity.
So, if a little cup of coffee tempts you in the morning and even in the afternoon, don’t hesitate. However, the sweet syrups and creams you add to it will eliminate its health benefits.
15. To burn more calories, avoid alcohol abuse
Since the body cannot store alcohol, the liver concentrates on metabolizing the cocktail you sip rather than dealing with the fat in your food. Study finds that drinking alcohol may reduce your body’s ability to burn fat. Finally, note that the calories in alcohol only add to your daily calorie count.
16. To boost your metabolism, relax and learn to say no
Stress has a host of negative effects, including slowing food assimilation, scientists from Ohio State University say. They found in women who reported one or two sources of stress in the previous 24 hours that they burned 104 fewer calories in the 7 hours following a fatty meal than those who had not experienced any stress. Such a difference could translate into an excess of 5 kilos in a year.
And the height of this slowed-down metabolism? Stress also increases the production of hormones that stimulate appetite centers. What kind of foods are you eating under the circumstances? Rarely a green salad … We turn more to cakes and fatty and sweet treats. Try to identify stressful situations in your life and try to find solutions for your well-being. Also try yoga, meditation or sports to relax.
Also Check: Ayurvedic Remedies for Muscle Gain
17. Drink tea to increase the number of calories burned while at rest
Not only are the different varieties of tea calorie-free (as long as you take them without milk and without sugar!), The theine they contain speeds up metabolism. In addition, it was found in a study conducted at the University of Geneva that green tea contains catechins, substances belonging to the polyphenol family that may also speed up metabolism.
In addition to eating better, you will reap the benefits of the actions involved in preparing a meal. In fact, cooking allows you to burn calories. You’ll also burn more by going to the market to buy and transport food home, cleaning the table, and doing the dishes. In addition, you will be able to better choose the foods you eat control your portions and favor healthy choices.
18. Eat snacks to better control hunger and optimize your metabolism
The body is genetically programmed to conserve energy, that is, to burn fewer calories when it has not received food for a relatively long period of time. Therefore, it is much healthier to eat frequently, but in small amounts, to keep the metabolism running at full speed. Eat small, healthy snacks between meals, combining carbohydrates, fiber and protein. Greek yogurt with fruit, for example. Check out other light snack ideas for weight loss.
19. Try incorporating simple exercises at home to increase calories burned
Whether you’re in the shower, in front of the sink, or while cleaning up, stretch your legs to strengthen them. Make circles with the pegs. Alternately raise your legs behind you to strengthen your glutes. Get on your tiptoes to work your calves. Do a squat to work your hamstrings. Alternately raise your knees as high as possible. Lift small dumbbells before or after a meal. It only takes five minutes a day of this kind of exercise to activate your body and tone your muscles.
20. Take active breaks throughout the day
Are you confused? At the office, after completing a substantial task, wander the hallways. These short active breaks refresh the mind and then return to work with renewed vigor. In fact, the results of studies indicate that one cannot remain perfectly focused on the same task for more than 30 minutes. Your short walks will burn calories and increase your productivity. Better yet, they replace thoughtless snacking and increase your energy expenditure.
21. Get moving right after dinner
Dancing after eating is a wonderful ritual, especially if you can get someone to join you. In 20 minutes of rhythmic dancing, you will burn 160 calories. If the dance doesn’t get carried away, go for a walk every night after supper. In fact, do any activity for 30 minutes rather than sitting still: shovel snow, go play with the kids, play Just Dance with friends, clean up, lark!
22. To burn more calories, optimize your thyroid function
If you find that it is getting more difficult to control your weight, ask your doctor to check your thyroid gland, a major metabolic gland. Thyroid gland problems affect many more women than men. However, once diagnosed, they usually treat themselves well under medical supervision.
Here are some symptoms of an imbalance in the thyroid gland, and more specifically symptoms of hypothyroidism:
– Fatigue, lethargy or slowing of movements; depression; memory impairment.
– Weight gain; constipation; feeling of excessive cold.
– Drying of the skin and hair; goiter; puffy eyes; heavy periods.
Don’t miss these other silent signs of a thyroid problem. If you have any of the above symptoms, see a doctor. A blood test will confirm the diagnosis. And while you’re at it, ask to check your diabetes rate.
Also Check: Ayurvedic Remedies for Thyroid
23. Work your large muscle groups to burn more calories at rest
The leaner and more developed your muscles, the more calories you will burn in a day. Take advantage of this principle by strengthening large muscle groups like the thighs and glutes: kick, take the stairs at work, or walk up the hills.
24. Eat more protein with all your meals
Study says people who consume more protein have a higher resting metabolic rate. Often, women don’t get enough protein: Eat lean protein with every meal, like fish, chicken, or eggs, and indulge yourself with a protein-rich snack like a good handful of almonds.
Researchers at Purdue University in Indiana have further established that high protein diets maintain lean body mass that promotes rapid metabolism. The best solution is to include a serving of protein with each meal.
Are you a vegetarian or trying to eat less meat? Promote these sources of protein.
25. To boost your metabolism, try eating spicy foods
The capsaicin in chili peppers stimulates the nervous system and improves metabolism after meals. Chili peppers added to dishes decrease appetite, help you slow down and eat less. Chili’s metabolism boosting abilities work best if you consume it regularly; find various ways to spice up your life!
26. Make peace with good fats so they don’t hurt your metabolism
Some studies also show that it would be beneficial to consume polyunsaturated fatty acids, such as those found in fish and some nuts. Consuming a higher ratio of polyunsaturated fat to saturated fat leads to a healthier metabolism and more calories burned. Make sure you know where to find the good fats and how to avoid the worst.
27. Also try resistance exercises
As we age, we lose our muscle strength and accumulate fatty tissue. To counter this sad reality, add strength-building exercises to your aerobic training. Studies published in the European Journal of Clinical Nutrition found that adults who did resistance exercise three times a week significantly increased their resting metabolic rate by 5% after 9 months.
You can stimulate muscle growth by increasing resistance during your workout, which increases metabolism and burns fat, even while at rest. Muscles, being composed of tissues plus dense, consume more energy than fat.
28. Another option: interval training
During your workouts, increasing your heart rate by 75% stimulates your metabolism during and after exercise. Incorporating interval training into your routine will definitely help speed up a sluggish metabolism. Interval training involves short periods of rigorous cardiovascular exercise combined with periods of low-intensity exercise.
29. To boost your metabolism, be sure to drink enough water
Every system in our body depends on water to function efficiently. Drinking water contributes to the ideal functioning of cells, organs and the musculoskeletal system. Not drinking enough water causes dehydration, fatigue and slows down the metabolism.
Since all cellular processes in your body depend on water, not getting enough hydration can slow down your metabolism. Especially when your body becomes dehydrated, you have less energy to walk, cycle or do anything that burns calories. Drink more to feel these effects on your body.
Also Check: Ayurvedic Treatment for High Blood Pressure
30. Listen to your body and try to surpass yourself
Keep in mind the connection between your body and your mind as you exercise. Concentrate on working the muscles, on the sensations in your body and on the sweat caused by the heat of the moving body. Reading or watching TV while you exercise on the elliptical, for example, disconnects you from your goals and prevents you from reaching your full potential.
FAQs – Frequently Asked Questions |
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| Q: How can I lose weight fast in Ayurveda? | |
| A: Ayurvedic diet weight loss tips | Ayurvedic diet tips for weight loss Eat three happy meals every day. Light dinner before 7pm and eat. Eat the Kapa-Pacific Diet. Exercise at least three days a week. Sip on boiling water or tea throughout the day. |
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| Q: What is the best Ayurvedic medicine for weight loss? | |
| A: Punarva is scientifically known as Bohravia Difusa, one of the most effective Ayurvedic medicines used for weight loss. This plant has diuretic properties, which keeps the bladder and kidneys healthy. It is also known to solve the problem of water retention. | |
| Q: What is Ayurvedic Diet? | |
| A: The Ayurvedic diet is a diet plan based on the principles of the Ayurvedic diet, a form of traditional medicine medicine that has existed for thousands of years. This diet consists of eating or limiting certain foods based on your dosa, or body type, which promotes weight loss and supports fullness. | |
| Q: Does Harden lose weight? | |
| A: These seeds are low in sugar and carbs, which is a good diet for weight loss. Drinking this kada will help you burn calories and lose weight. The antioxidants in flax seeds help burn body fat. Don’t Miss: Flax Seed Super Food We Are All Looking For! | |
| Q: How do I lose my belly fat? | |
| A: Lose belly fat and live a healthier life Try to stop carbs instead of fat. Think about the diet plan, not the diet. Keep going, keep doing. Weightlifting. Become a label reader. Stay away from processed food. Pay attention to how your clothes fit rather than reading the scale. Meet health-focused friends. |
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| Q: Does jumping cause weight loss? | |
| A: Rope jumping is a full body exercise, so it will burn a lot of calories in a short period of time. But jumping rope alone is not enough to lose weight. Rope jumping is part of a diet and exercise routine that boosts your metabolism and helps you lose pounds faster. | |
| Q: Is weight loss going well? | |
| A: Running is an excellent exercise for weight loss. It burns a lot more calories, helps you burn more calories after exercising, suppresses appetite and targets harmful belly fat. What’s more, running has many other benefits to your health and is very easy to get started. | |
| Q: Where do you lose weight first? | |
| A: Mostly, weight loss is an internal process. You first lose the fat that surrounds your organs such as the liver and kidneys and then you lose the soft fat like waist and thigh fat. Reducing fat around the limbs will make you thinner and stronger. | |
| Q: How can I reduce my belly fat at home? | |
| A: The simplest ways to reduce belly fat based on science Sugar and sugar- Avoid sugary drinks. High sugar foods are bad for your health Eat more protein – Protein can be a very important macronutrient for weight loss. Eat Low Carbohydrates- Eating low carbs is a very effective way to reduce fat. Eat a high fiber diet. Exercise regularly. Keep track of your diet. |
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