You've probably heard that metabolism slows down as you age.
But what if this is not the main reason for excess weight? In fact, metabolism depends not only on genetics, but also on your habits.
Poor sleep, stress, lack of water, and even a cold room can affect how your body burns calories.
For example, chronic sleep deprivation reduces levels of leptin, the satiety hormone, and increases ghrelin, which causes hunger. As a result, you eat more, especially sweets and fast food.
Stress also works against you: cortisol makes the body store fat, especially in the belly area. And if you drink little water, your metabolism slows down, since water is involved in all chemical processes.
How to fix this in a week? Start with your sleep schedule. Go to bed and get up at the same time, sleep at least 7 hours.
Avoid screens before going to bed - blue light disrupts melatonin production.
Add magnesium-rich foods to your diet: spinach, pumpkin seeds, bananas. They will help reduce stress.
The next step is nutrition. Eat protein with every meal: eggs, cottage cheese, chicken, fish.
It takes more energy to digest protein than fat or carbohydrates.
Add hot spices: chili peppers, ginger and turmeric speed up metabolism.
Don't forget about green tea - it contains catechins, which enhance fat burning.
And lastly, movement. You don’t have to sweat in the gym. Walk, climb the stairs, do a five-minute warm-up every two hours.
Muscles, even at rest, consume calories, so the greater their mass, the faster the metabolism.
In seven days you won’t turn into an athlete, but you will be able to start processes that will help your body work for you, not against you.
