Boosting the metabolism – that's what matters. But what is even understood by the term metabolism? Most often, it is equated with the context of sports and the ideal diet , weight loss or diet.
But the metabolism is more than that. Metabolism – also called " metabolism " – is the basis of all vital processes in the body. Metabolism is understood to mean all biochemical processes that take place within the cells.
Commonly, metabolism is understood to mean the consumption of calories. The metabolism, and thus calorie consumption, is boosted by regular sports activities .
This also explains why your calorie requirements increase with increased exercise. With the right training, you can stimulate your metabolism and lose weight in the long term .
In addition to an active lifestyle, the right diet can also help to stimulate the metabolism.
Are you also one of those people who want to stimulate their metabolism? But what for?
Simply explained: the "better" the metabolism works, the more energy you have.
People with a good metabolism are good feed recyclers. On top of that, a good metabolism makes it easier to lose weight and keep it off.
In addition to sufficient exercise, a well-functioning metabolism needs one thing above all else: a healthy, balanced diet .
This is the only way we can supply our body with all the important substances it needs for a smooth metabolism. Micronutrients make an important contribution to this.
If you want to lose weight, you should avoid unnecessary calories and empty carbohydrates such as sugary or high-fat foods .
Important vital substances – i.e., vitamins, minerals, and amino acids, such as those contained in oats , should definitely be on the menu. Otherwise, the metabolism may slow down further.
What exactly is metabolism?
Is metabolism equal to digestion? Metabolism refers to all biochemical processes that take place in our cells.
All the things like breaking down nutrients from food, providing energy when the body needs it, or transporting waste from the organism. For this purpose, the body uses both nutrients that we supply to it and already created reserves.
Digestion is often equated with metabolism, but it is only a preliminary stage of metabolic processes. There are various metabolisms: these include sugar metabolism, protein metabolism, and fat metabolism – which deals with fat cells.
What gives the metabolism an extreme boost?
To boost your metabolism extremely, you should drink plenty of water. This stimulates the metabolism and also helps with weight loss. Water supports digestion and increases basal metabolism.
The German Nutrition Society (DGE) recommends taking in 2.5 liters through drinks. Drinking water instead of sugary drinks automatically absorbs fewer calories and is easier to maintain or achieve a healthy weight.
If you drink water about half an hour before eating, you also eat less because you feel fuller.
In addition, the supply of proteins boosts the metabolism. According to studies, coconut oil stimulates the metabolism. But why is coconut oil so important for metabolism?
Coconut oil contains more medium-chain fatty acids than most oils. These fatty acids can stimulate the metabolism more than long-chain fats (such as those in butter).
In general, getting enough exercise and sleep is considered a "must" for a good metabolism.
How can I improve my metabolism through proper nutrition?
Hormones and enzymes are important for the metabolic process, as this is controlled by the hormone and nervous system. The liver is considered the most important metabolic organ.
Sometimes the metabolism does not work properly – hypothyroidism could be the reason for this. In this case, it is advisable to take a metabolic cure.
Eating can stimulate the metabolism for a few hours. The body needs the most energy for proteins.
Carbohydrates have a low nutrient density, and, on the other hand, stimulate the metabolism (=metabolism in technical terms) only by five to ten percent, and fat only by zero to three percent.
If you want to lose weight, we recommend that you consume enough protein at this stage. They saturate and counteract the breakdown of muscle mass.
Lose weight with spicy food
Incidentally, spicy food stimulates the metabolism immensely. These include spicy foods such as:
Chili peppers – they are considered true fat burners. The heat or stimulating stimulus in the body speeds up the metabolism. Whole grains and nuts , berries and hot spices (pepper) are particularly suitable.
Which foods make it easier to lose weight? Spicy spices, such as ginger and chili, help to stimulate the metabolism, and are therefore good as food to lose weight more easily.
Some examples that you can take to heart in good conscience – they are quite natural and offer effective support:
- Chile
- Green tea
- Lemons
- Spinach
- Almonds
- Cinnamon
- Coffee
- Chia seeds
But beware: a change in diet alone is not enough.
To achieve truly long-term results, regular exercise is the deciding factor. Why is that? Sport not only consumes energy, but also builds muscle mass.
This automatically increases the basal metabolic rate, because muscles require more energy at rest than other tissues.
If you want to lose weight permanently, you should therefore pay attention to your diet in the long term for the sake of your metabolism. In addition, exercise a lot and drink enough.
Fast, Sugar-Free Carrot Cake Bites with Bircher Muesli
Ingredients
- 150 g carrots
- 150 g Verival Bircher Urkorn Muesli
- 150 g walnuts
- 100 g pitted dates
- 1 tbsp cinnamon best Ceylon
To decorate
- 16 half walnuts
Preparation
-
Peel the carrots and roughly cut into pieces. Pour into a blender with the pitted dates and mix until small.
-
Add the Verival Bircher Urkorn Muesli and the cinnamon. Blend until everything connects well.
-
Place the mixture in a mixing bowl.
-
Finely chop the walnuts and mix with your hands under the dough.
-
If the dough is too crumbly, add some more water. If it is too sticky, add some more cereal.
-
Place the mixture on baking paper or buttered bread paper and press it with your hands into a square (approx. 14x14cm).
-
Place 16 walnut halves on top to mark the cubes and press lightly with your fingers.
-
Wrap the paper and put it in the fridge for at least an hour.
-
After the cooling time, take out and cut into 16 small squares.
How can I boost my metabolism through proper exercise?
Everyone uses different amounts of energy to maintain their bodily functions. The basal metabolic rate, i.e. the calorie requirement that we have at rest, varies from person to person.
This energy metabolism at rest can be increased through exercise and sport.
So exercise stimulates the metabolism twice. You see it as worthwhile to be active in sports and to build muscle – preferably through light strength exercises. During exercise, the body burns fat reserves to release more energy.
How does the metabolism change during sport?
Exercise gets the metabolism going. As we all know, sport not only consumes energy but also builds muscle mass.
As already mentioned, physically active people should pay attention to a balanced diet that provides them with sufficient energy because without energy there is no performance.
The energy supplied should at least correspond to the energy consumed (basal metabolic rate). This allows the converse conclusion to be drawn that the required energy supply depends individually on the respective power intensity.
Clearly, endurance sports also boost the metabolism. Heart rate increases, blood circulation throughout the body is improved.
This allows oxygen and nutrients to enter the individual cells more quickly, while waste materials can be excreted more quickly.
A healthy breakfast from VERIVAL boosts your metabolism
For many people, a healthy breakfast is the most important meal of the day. A healthy breakfast also contributes to the positive stimulation of your metabolism.
When choosing foods, you should therefore make sure that the additional energy consumption is compensated accordingly. A selection of foods based on this can ensure the supply of energy, but also an adequate supply of vitamins, minerals, and carbohydrates.
For you, a healthy breakfast from VERIVAL is part of getting off to a good start in your everyday life? Then you will certainly be interested in the many different options, such as the gluten-free Sport Protein Porridge – it consists of a mix of bananas, dates, flaxseeds, maca powder, and sunflower seeds.
Or check out our pumpkin seed protein powder – refined with Austrian-made chocolate, for oatmeal , Bircher muesli – it will make your breakfast more varied.
Porridge
In the classic oatmeal, also called oatmeal or porridge, the oatmeal is mixed with twice the amount of milk and heated in a saucepan for three minutes.
Vegans can also use water or a plant-based drink for this. You can enjoy this dish both cold and warm and topped with many ingredients, such as fruits, nuts, or honey.
Protein Porridge
The Protein Porridge ensures optimal energy supply in the morning and stimulates your metabolism through the fiber in the oatmeal. Thus, the Sport Porridge creates ideal conditions for any type of endurance training and other sports.
Bircher Muesli
A special form of oatmeal is the Bircher Müsli. Soak the oatmeal overnight and add lemon juice and (condensed) milk or almond milk in the morning.
Just before eating, rub in an apple and your stomach-friendly cereal is ready.
Don't overeat for breakfast
Be careful not to overeat. More food does not bring more energy. On the contrary: your body will be too busy with digestion, which will make you feel rather impotent.
