To achieve the desired body shape, it is not necessary to starve. By following a few simple rules, you can activate your metabolism and burn extra calories..

Rule 1: Small meals It may seem paradoxical, but regular meals help to reduce weight.. Fractional nutrition keeps the metabolism active, preventing overeating due to long breaks between meals.. It is recommended to consume 5 meals a day of 300-500 calories each, not allowing breaks for more than 4 hours.

Rule 2: Breakfast Breakfast is the key meal to boost your metabolism.. During sleep, the metabolism slows down, and it is activated only after eating.. Skipping breakfast can lead to lower calorie burn before lunch. Eat breakfast focusing on complex carbohydrates such as grains, fruits, vegetables, whole grain breads.

Rule 3: Increased protein intake Increasing the amount of protein in the diet speeds up the metabolism. Digesting protein requires more energy than fat or carbohydrates, which promotes calorie burning.. It is recommended to include 20-35% protein in the diet, which can add up to 200 calories burned by the body per day..

Rule 4: Green Tea Green Tea Helps Boost Your Metabolism. Studies show that drinking green tea three times a day increases metabolism by 4%, which can lead to weight loss of about 3 kilograms per year..

Rule 5: Drink more water Consuming 1.5 liters of water per day speeds up metabolism by 30%, resulting in an additional calorie burn of 17,400 calories annually, which is equivalent to losing 2.5-3 kilograms of weight.

Rule 6: Eat rich in iron Iron deficiency slows down metabolism due to lack of oxygen for cells. Eating iron-rich foods such as dark meats, chicken, grains, and soy can improve metabolism..

Avoid: Alcohol Alcohol slows metabolism by depressing the central nervous system.. This results in decreased calorie burning and increased fat storage..

Bonus: Calcium-Rich Diets and Fish Eating low-fat dairy helps boost metabolism, as calcium helps the body burn fat.. Regular consumption of fish also has a beneficial effect on metabolism, helping to reduce the level of the hormone leptin associated with low metabolism and obesity..

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