Accelerate Your Metabolism:

How To Stimulate Your Metabolism While Losing Weight And Gaining Health & Energy Every Day

(Step by Step Weight Loss Guide With Delicious Recipes Ideas)

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Foreword

What is metabolism and energy metabolism?

Nutrients for the metabolism

Effects of an inefficient metabolism

The right diet for a fit metabolism

The "magic formula" of the dream body

The JoJo effect - and why it exists

The right nutrition for the dream body

Delivering the right energy

Protein - The slimming product

Spice yourself up slim

Physical activity to stimulate the metabolism

The (sporty) mixture makes the difference

The Training Plan

Five simple weight loss tips for everyday use

Saving carbohydrates through simple habit changes

More exercise in everyday life

Be sure to use healthy fats

More proteins instead of carbohydrates

Season yourself slim

What is intermittent fasting?

The theoretical and historical background of intermittent fasting

For whom is intermittent fasting suitable?

Health benefits of intermittent fasting

Intermittent fasting against civilization diseases

Intermittent fasting and diet

Successful weight loss with intermittent fasting

Intermittent fasting and detoxification

The concept of purification

How long do you fast?

Practical Guide: The 16/8 Method in Practice

Other methods of intermittent fasting

Delicious recipes for breakfast

Delicious recipes for lunch

Delicious recipes for dinner

Delicious recipes for smoothies

Closing Remarks

Foreword

Who doesn't know that? The slender colleague can apparently eat what she wants without putting on a single gram, while even the smallest piece of chocolate makes itself felt on your hips. "I just have a fast metabolism" is what you often hear from people like that. But what is it about metabolism and can anyone boost their metabolism in such a way that they can eat masses of fast food and sweets without gaining weight?

Of course, it's not that simple. To a certain extent, the metabolism is genetically determined, so the big piece of cream cake will probably not remain without regrets in the future.

With a healthy diet, lots of physical exercise and some easy-to-follow nutrition tips, you will get your metabolism going in such a way that you can easily maintain your desired weight even without a diet.

I will explain to you exactly what the metabolism is all about and how you can positively influence it.

With the right diet, it's easy. I will give you tips on how you can accelerate your metabolism through physical exercise and burn fat easily.

Afterwards I will give you five simple everyday tricks that can be integrated into every life and with which you can effortlessly achieve your desired weight, stay healthy and feel completely comfortable in your skin.

What is metabolism and energy metabolism?

So what's with the metabolism now? Strictly speaking, there are several metabolic processes in the body in which different substances - energy in the form of carbohydrates and fats, cell building blocks in the form of protein - are used in the body.

When it comes to weight and weight loss, the energy metabolism is particularly interesting. Energy metabolism is the process by which the calories supplied to the body from outside are converted into energy. This process takes place constantly in every single cell of our body, and at the same time all organs of our body play their role, just like the different instruments in an orchestra.

The food we eat is broken down into its individual components in the gastrointestinal tract. These are then absorbed into the bloodstream via the intestinal mucosa and transported to where they are needed. Our cells resemble small incinerators in which the calories consumed in the food are burned, creating heat energy.

This energy allows us to move our muscles in the first place - every movement, from pressing the remote control to running a marathon, requires energy. In addition to the energy metabolism, the so-called building metabolism also takes place, which serves to build up and maintain body mass and for which primarily protein, but also fat and other substances are needed.

Nutrients for the metabolism

All cells in our body are in a constant process of renewal. Dead cells, which leave the body through various excretory processes, must be constantly renewed. For this, the body naturally needs raw materials from which new cells can then develop.

Especially for muscle building we need a lot of protein, while excess energy from fats and carbohydrates is stored as body fat. In addition, a whole range of other substances play a role in metabolism, including micronutrients such as vitamins and minerals, but also water, which is important for the transport of nutrients in the bloodstream and also helps to eliminate metabolic waste products from the body.

Enzymes are also very important for metabolism. Some of these enzymes are ingested with food, but some can also be produced by the body itself. The enzymes are so-called catalysts that can accelerate certain processes in the body or make them possible in the first place.

Last but not least, the body needs oxygen for its energy metabolism, which is absorbed via the lungs during respiration and then transported into the individual cells via the bloodstream. Here again the picture of the combustion furnace helps us to understand: in order for a fire to burn, oxygen is needed, without air supply every fire suffocates immediately.

During the combustion process in our cells, waste products are produced that have to be transported out of the body - the so-called slags. This also happens via the bloodstream. It transports the slags to where the body can excrete them again.

Carbon dioxide from oxygen combustion, for example, is transported to the lungs, where it can be exhaled, while urea is excreted via the kidneys.

Other waste products are filtered in the liver and then excreted in the stool. These processes are vital to survival. If these metabolic processes run smoothly, we feel well, we feel healthy and look healthy. But if the metabolism is disturbed, this can have serious consequences. Not only do we increase or decrease excessively, but serious diseases such as diabetes or gout can also result from a metabolic disorder. To prevent this from happening in the first place, it is best to support the metabolism through a healthy lifestyle and to stimulate it through a good diet and plenty of exercise.

Effects of an inefficient metabolism

An inefficient metabolism can lead to the fact that the energy from the food cannot be used optimally by the body. This means that these people do not gain weight despite high calorie intake.

In a modern lifestyle, where we have an excess of calories, this is of course an advantage, we envy the people who can feed like a barn harvester without gaining an ounce. From an evolutionary point of view, however, it is actually a disadvantage.

For our ancestors, who as hunters and gatherers found only very irregular food, it was vital for their survival that the body could build up reserves for bad times.

If we consume more energy than our body can burn in that moment, it is stored as fat. While this never became a problem for the Stone Age man, since fat reserves were very quickly reduced again during an active lifestyle and an irregular intake of food, this is exactly what is fatal for us as modern humans.

Since we always have high-calorie foods with a high fat and sugar content at our disposal and we hardly move around in our everyday lives, our body builds up excessive fat reserves.

Not only does this make us feel uncomfortable and flabby and make us pinch our waistband, it also has negative effects on the metabolic processes described above. The metabolism slows down and burns less and less energy, which only increases our problems. If this condition persists for years or even decades, it can also lead to serious diseases such as diabetes or gout.

All the more reasons, therefore, to boost your metabolism through proper nutrition and physical exercise, so you can not only achieve your desired weight without starvation cures, but also ensure that your metabolism functions well into old age - and you stay healthy and fit.

The right diet for a fit metabolism

The right diet plays an important role for a healthy metabolism. As we have seen, a complex interplay of processes takes place in the body during the processing of food.

Of course, this is influenced by the amount and composition of the food we eat. There is a lot to consider: on the one hand we have to be careful not to eat too many, but also not too few calories.

The "magic formula" of the dream body

However, it is also important to know how many of these calories come from carbohydrates, proteins or fats and which other nutrients such as vitamins and minerals are still present. First of all, it is important that we know how many calories our body needs. A distinction is made between the calorie requirement according to basal metabolic rate and power metabolic rate.

The basal metabolic rate is the amount of calories the body needs to survive at rest - the energy consumed, for example, for cell metabolism. It is influenced by factors such as age, size, sex, muscle and fat content of the body mass. The service turnover depends on the way of life and how much we move in everyday life. It makes sense that a competitive athlete needs more and different food than someone who sits at his desk all day long at work.

But how do we know how many calories we really need?

The Harris-Benedict formula was developed to calculate the basal metabolic rate.

For women, it reads as follows:

655 + (9.5 x weight in kilograms) + (1.9 x height in centimeters) - (4.7 x age in years)

Men use the following formula:

66 + (13.8 x weight in kg) + (5.0 x height in cm) - (6.8 x age in years)

A 35 year old woman who is 165 cm tall and weighs 60 kg would have a basal metabolic rate of about 1225 calories. In addition, there are the calories that she burns through physical exercise. So if she sits at her desk all day and relaxes on the couch after working with television, she shouldn't take much more extra calories if she doesn't want to gain weight.

But if she lives very actively, rides her bike to work instead of her car and goes to sports three times a week, she can eat a few calories more and still keep her desired weight. Although the Harris Benedict formula is suitable for a rough estimate of the basic turnover, it does not contain the whole truth.

How else can it be explained that some people with the same height, age and calorie intake gain or lose weight faster than others? Right, metabolism plays a role. As we have already seen, a slow metabolism means that the body consumes little energy even at rest. This means that the basal metabolic rate will decrease. If we eat additional calories, these are immediately stored as fat pads. A well-functioning metabolism, on the other hand, burns more energy even in basal metabolic rate, so they almost lose energy on their own, without having to constantly torture themselves through starvation cures or hours on the treadmill.

The JoJo effect - and why it exists

But how can I boost my metabolism so that my body consumes more energy? The bad news first: a single diet over a short period of time is not enough in most cases. Radical starvation cures signal to the body that bad times are imminent, radical calorie reduction reduces energy consumption and slows down metabolism.

So if we eat normally again after a week or two of slimming, the fat pads quickly return - the dreaded yo-yo effect. The good news, however, is that a permanent change in diet and lifestyle is not so difficult and does not require as much sacrifice as two weeks of fasting. If you generally pay attention to the right diet and exercise sufficiently, it may also be a piece of cream cake or a portion of French fries - your metabolism will then be ready.

The right nutrition for the dream body

But what does a proper diet look like with which you can boost your metabolism? In general you should not eat too much, but also not too little.

The above formula for calculating your basal metabolic rate gives you an initial orientation. If you permanently consume too many calories, your body stores too many fat reserves. Fatty tissue consumes significantly less energy for cell metabolism than muscle tissue, which means that a high body fat content also slows down the metabolism.

This is also the best argument for incorporating a lot of sport and physical exercise into everyday life in order to build up and maintain muscle tissue permanently. With a high percentage of muscle tissue, the energy metabolism in the body is automatically faster, and a low percentage of body fat and the right body weight make it easier for us to stay fit and flexible in everyday life.

Apart from the number of calories, it is also important to pay attention to how exactly the calories are composed of the food.

We can consume calories in the form of carbohydrates, proteins or fats, all of which have different effects on the metabolism. Carbohydrates primarily supply the body with energy, which is burned in the cells and makes all processes in the body possible. Carbohydrates are, so to speak, the fuel the machine body needs to run well.

The building blocks of our body are proteins and fats, whereby proteins are responsible for muscle building and fats serve as energy stores. It is therefore important that we consume all three macronutrients so that everything runs like clockwork in the body.

Most foods also contain all three macronutrients. However, if we consume too many calories via carbohydrates,