If you want to stay slim without diets, put aside your favorite chocolate and think about how to change the habitual way of life and increase metabolism. To accelerate metabolism, observe the three most important rules.

HOW TO ACCELERATE METABOLISM AND TO LOSE 1. EAT CORRECTly Do not skip breakfast! Be sure to get enough protein. The optimum number is 35 grams. Try natural yogurt (18 grams of protein per serving), toast with baked turkey breast (14 g) and walnuts (4 g of protein found in 7-8 nuts of medium size).

Drink enough water - at least 2 liters per day. If the fluid is not enough, the body recycles fewer calories.

Count calories. Every ten years the rate of metabolism in women is reduced by 2-3%, which means that with age your calorie needs are decreasing. In 25 years to maintain weight, a woman needs from 2000 to 2200 calories. In 35 this number is reduced to 2000, and after 50 - to 1800. That's how many calories you need to not get better. Of course, if you want to lose weight, the number of calories will have to be reduced - ideally at 500 kcal per day. Keep in mind that you can not cut caloric content too much.. However absurd this sounds, a strict diet can slow down the metabolism by 20%. When calories are too low, the body goes on an "emergency" regime, trying to survive in a stressful situation and make as much as possible reserves for the future.

Revise the diet. Many are confident that a fractional diet activates the metabolism, but in fact, there is no universal prescription for all women! For someone, fractional food (5-6 times a day, in small portions) does prove to be effective. But there are also those who can not reasonably estimate the size of a portion and with this approach eats too much. In this case, no matter how active your metabolism is, you will still gain weight. For someone, on the contrary, three meals a day turns out to be too much: breaks between meals are too large, and the hunger becomes so strong that it causes overeating.

Try experimenting to find the optimal mode. Watch the feeling of hunger during the day, keep a diary of nutrition. Put all the dishes and drinks in it - be sure before you send it all into your mouth. This will allow you to adequately assess the amount of calories you consume and build a nutrition plan for the future.

Keep track of the level of proteins. Remember that you need to build muscle mass. Muscles are a kind of body power station. For a day to maintain the activity of one kilogram of muscle you need 12 calories, and a kilogram of fat consumes only 4 calories. A woman needs to get with food 1. 2 g protein per kilogram weight. For example, at a weight of 72 kg you need 86 g of protein daily. Boiled egg for breakfast (6 g), salad with tuna for lunch (16 g), 100 g of low-fat cottage cheese for a mid-morning snack (12 g), 150 g of baked chicken fillet for dinner (52 g).

Add pepper. Spicy condiments - chili, garlic, turmeric (in moderation, of course) are spices that accelerate metabolism. Add natural spices to the food, and you will not only accelerate metabolism and metabolism, but also make the dishes more tasty.

MOVE CORRECT Start the morning with charging. Be sure to take the time to practice before breakfast! Pursuing before meals, you can burn 20% more calories. Start with strength exercises (ideally 15 minutes), and then go to cardio-load (another 20 minutes). It is this consistency that proves to be the most effective in combating fat deposits and helps to speed up the metabolism.

Arrange a walk in the middle of the day. Walk to the nearest post office or just make a few circles around the office parking. It is not necessary to hurry - a half-hour walk with an average speed of 3-4 km per hour will allow you to burn 100 calories and cheer up.

Include cardio workouts. The American compare cardio-loads with pre-holiday sales, when one thing you buy for the full cost, and the second you get for half the price. Actively engaged in the gym, you burn a large number of calories. Thanks to this, the metabolism is activated and the calories continue to be consumed, even when you are resting. If five times a week you devote from 20 to 45 minutes of moderate exercise, then the daily intake of calories increases by 109 kcal. That is, the effect of training is maintained even in those days when you do not exercise.

Rotate the pace. Want to know how to speed up metabolism through fitness? To improve the effectiveness of classes, change the pace in which you perform exercises. Within one minute, move as fast as possible, in the next minute, lower the tempo to rest. With this exercise easier, and many admit that training itself ceases to be a desperate struggle with calories, and turns into a kind of game.

Move more during the day. Here is a simple example: if you answer the calls for an hour while sitting at your desk, you will spend 15 calories. But if you are talking standing up, then you will spend already 100 calories! This approach physicians call unsportsmanlike physical activity. On closer examination, it turns out that by doing ordinary business, you can burn up to 800 extra calories per day just by rising from a chair. Some methods of unsportsmanlike physical activity are well known to everyone: give up the elevator and go up the stairs instead of sending an email to the colleague, get up and go to the next room, walk one bus stop. But there are little tricks: while you photocopy the documents at work, stretch and stretch your arms. And while the kettle is boiling at home, take a few inclines to the side.

STRUGGLE FROM STRESS Try Meditation. Yes, excitement also slows the metabolism, so if you want to be slim without dieting, learn to relieve stress. When you are constantly in a state of anxiety, the body begins to digest food differently, and you can gain weight even if you eat and move, as usual. Regular practice of yoga and meditation will help you to significantly reduce the level of stress hormones and accelerate metabolism.

Surround yourself with your favorite scents. Natural aromatic oils (ylang-ylang, lavender, marjoram) will help calm down.

Apply a few drops of oil on a cotton pad and enjoy the aroma and harmony.

Go to bed before 23. 00. Lack of sleep can lead immediately to several unpleasant consequences for your figure. First, you will have to fill the energy shortage with food. Secondly, you will become more irritable. And thirdly, the Americans proved: those who do not get enough sleep lose weight due to loss of muscle mass, not fat. More tips on how to speed up the metabolism.

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