8 Ways to get the ideal diet

8 Ways to get the ideal diet

Keepourlive--Lately many emerging various types of diets to lose weight. But there are some diets are less appropriate and actually cause your metabolism to decrease. Because, in principle, a low body metabolism will further complicate the process of weight loss.

Before talking further about losing weight, it helps us to learn more in advance about the body's metabolism. Because it is important to target weight loss is to increase metabolism.

What's Metabolism?

Metabolism is the process of solving the nutrients in the body to produce energy or the establishment of body structures. These nutrients can be carbohydrates, fats, proteins, vitamins, and minerals. Metabolic rate is affected by several factors, including: 

• Genetic 
• Gender 
• Age 
• Hormone levels 
• Weight 
• Body activity 

The faster your metabolism, more calories you burn, the easier it is to lose weight

How to Increase Metabolism?

Here are 8 ways to increase your metabolism, so it can help you lose weight faster and more precisely:

1. Breakfast

Never miss the breakfast. Have breakfast with complex carbohydrate foods, high protein. Protein helps provide a signal to the brain that you feel full for longer. Example: oatmeal + eggs.

2. Sport and keep moving

Exercise at least 30 minutes every 2-3 times / week. A good exercise is aerobic types that stimulate the heart, such as swimming, brisk walking, running, cycling.

3. Get enough rest

Sleep less can decrease the body's metabolism. In addition, levels of the hormone ghrelin and cortisol increases resulting in increased appetite and body fat storage

4. Drink lots of water

People who are dehydrated will burn fat 2% lower. Drink at least 8 glasses / day.

5. Calcium

Calcium important role in regulating fat metabolism, according to research conducted by the University of Tennessee Department of nutrition, a diet high in calcium, in addition to preventing osteoporosis can also increase the metabolism, helping burn more fat.

6. Coffee or tea

Journal of Physiology & Behavior shows the average metabolic rate of the body in people who consume caffeine increased 16% compared to not consume caffeine. But do not consumed in excess as it can cause sleep disorders, abdominal pain, and heart rhythm disorder.

7. Eating spicy foods

For those of you who like spicy, be happy, because according to the Journal of Nutritional Science and Vitaminology, your metabolism increases to 23% after eating spicy food. Chili contains capsinoid that increase energy expenditure by 50 calories / day.

8. Eat regularly and do not make your body starve

Excessive dieting will cause the body to go into starvation mode conditions, the body's response to low calorie intake for a long time. As a result, the body will lose muscle mass and decreased body metabolism.