How to speed up your metabolism.



✅ Moderate calorie deficit – you need to stay in a small calorie deficit to lose weight, BUT a radical shortage can lead to metabolic adaptation. 

 

👉🏻Subtracting 300-500 calories (that's one or two desserts) from the daily norm is the best solution for most people. 

 

✅ Increase your daily physical activity – e.g., set a goal of walking 8-12,000 steps a day. 

 

✅ Build muscle mass – cardio workouts are fine, but they don't burn as many calories as people imagine. It's better to use your workout time to exercise with heavy equipment. 

 

👉🏻This not only burns calories, but also helps you build muscle so you burn more calories in the long run. 

 

✅ Make a diet high in protein – it's essential for building muscle, but did you know that it takes more calories to break it down than it does for carbs or fats? 

 

👉🏻Consume approx. 1.8-2.2 g of protein per kg of your weight and your goal will be reached.

Comments

Post a Comment

Popular posts from this blog

How is sulforaphane beneficial?

Image
  Sulforaphane features antioxidant, anti-inflammatory, immunomodulatory effects by increasing the production of a dominant nuclear transcription signal protein known as nuclear factor erythroid-derived 2-like 2, or Nrf2 for short. ⚡️ Its activity and decline have serious health consequences.  Nrf2 regulates the transcription of the antioxidant systems glutathione, thioredoxin, and enzymes involved in phase I and phase II detoxification.  ❗️This makes it one of the most potent regulators of cellular resistance to oxidative and xenobiotic stress. Sulforaphane is metabolized from glucoraphanin, and it is particularly abundant in broccoli germinated seed extract. The conversion is increased 3 to 4 times when combined with mustard myrosinase. Rosemary is another inducer of Nrf2. ‼️ In addition to antioxidant support and detoxification, foods with sulforaphane are essential in estrogen dominance; it helps restore estrogen receptor expression.
Read more

Do bananas increase serotonin levels?

Image
   A systematic review from 2007 debunks the popular myth that bananas increase serotonin levels in the brain. Although bananas do contain phytoserotonin (plant-based serotonin), serotonin does not penetrate the blood-brain barrier (which surrounds the brain).     👉🏻Serotonin derived from bananas cannot enter your brain.    Serotonin is essential for gut health and microbiota. Gut microbiota affects the production of brain neurotransmitters, including serotonin. Bananas' effect on mood enhancement is due to improved gut motility or potassium and vitamin B6 content, either of which can increase energy levels. Banana also reduces feelings of hunger.    ✅A healthy and balanced diet plays an important role in neurotransmitter production and synthesis, gut health and nervous system balance. There is a connection between diet and mood. A diet rich in nutrients is recommended to improve mood.
Read more

WHY is the world's worst pain a cluster headache?

Image
   Pain Cluster headache, aka "suicidal headache," is so severe that many scientists believe it's the worst pain a person can experience.     Cluster headaches affect men at a greater rate than women. It occurs in series every few weeks or months. Each attack lasts from 15 minutes to 3 hours. Mostly the pain is concentrated around the eyes or behind the eye.    The exact etiology of the disease is uncertain. Pathological activity of the hypothalamus is considered to play a leading role in the development of the disease, as indirectly confirmed by the rhythmic nature of the headache episodes. Triggering factors responsible for triggering new attacks are individual for each patient.
Read more