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Siete prácticas que pueden ayudar a acelerar tu metabolismo Informativos Telecinco 04/10/2019 16:19h.
No hay una receta mágica, pero sí algunas prácticas fiables par acelerar el metabolismo Cuando nos proponemos perder, peso o ganarlo, lo primero que hacemos es culpar a nuestro metabolismo de ser demasiado lento y buscamos soluciones rápidas en Internet. Pero no hay una receta mágica que permita acelerar el metabolismo o elimine milagrosamente la grasa de nuestros abdominales.
El metabolismo, o la forma en que nuestros cuerpos convierten los alimentos en energía, es un proceso complejo que abarca más que la comida que se come y el ejercicio que se hace. Además, varía según la edad, el peso y el sexo . Aun así, hay algunas prácticas fiables que pueden usarse para obligar al metabolismo a quemar calorías. Aquí citamos siete de ellas:
Ponerse en movimiento Incorporar el ejercicio a la rutina diaria es una forma segura de mantener el metabolismo acelerado, pero la clave está en ser estratégico con los entrenamientos . Si normalmente utilizas la cinta de correr en el gimnasio, agrega levantamiento de pesas a tu plan de ejercicios. El bombeo de hierro unos días a la semana puede aumentar la masa muscular magra, lo que acelerará el gasto de energía en reposo.
Para acelerar la quema de calorías a toda velocidad, se puede probar el HIIT, o entrenamiento de intervalos de alta intensidad , varias veces a la semana. Las cortas e intensas ráfagas de ejercicio que caracterizan este entrenamiento mantienen la tasa metabólica elevada durante horas después, gracias al consumo excesivo de oxígeno después del ejercicio.
Beber té verde una taza caliente de té verde puede ofrecer algunos beneficios moderados para aumentar el metabolismo debido a los antioxidantes llamados catequinas . El extracto de té verde tiene un efecto positivo sobre el metabolismo de las grasas. Sin embargo, algunos investigadores han observado que las catequinas del té verde deben ingerirse con cafeína para ayudar a perder peso.
Comer con picante Los alimentos picantes aumentan el calor, literalmente, del cuerpo , y esto a su vez puede aumentar temporalmente su gasto de calorías. Un plato picante promedio puede aumentar la tasa metabólica hasta en un 8 por ciento . Todo se debe a la capsaicina, el compuesto en los pimientos picantes responsables de su característico picor.
Beber café La cafeína es un estimulante natural que aumenta temporalmente el ritmo cardíaco y, por lo tanto, aumenta la quema de calorías, aunque sus efectos son de corta duración. Consumir café antes de hacer ejercicio aporta una inyección extra de energía durante los entrenamientos.
Optar por alimentos orgánicos Aunque los alimentos orgánicos son más caros, podría valer la pena si se busca acelerar el metabolismo. Investigaciones recientes vinculan los productos químicos en nuestro medio ambiente , como los contaminantes y los pesticidas, con el aumento de peso . De hecho, los contaminantes ambientales pueden alterar las funciones metabólicas y contribuir a la obesidad.
Dormir lo suficiente Un mala noche puede afectar al metabolismo. Un estudio reciente reveló que la falta de sueño, definida por no más de cinco horas en la cama, provocó que los participantes se sintieran menos satisfechos después de una comida rica en grasas y modificaron su metabolismo lipídico. Y aunque una noche de recuperación del sueño ayudó, no revirtió todos los efectos negativos. Lo más recomendable es la siesta par paliar los efectos de la falta de sueño sobre la salud.
Mantenerse hidratado El agua es la mejor manera de mantener al cuerpo funcionando correctamente. Cuando uno se deshidrata, el metabolismo disminuye el cuerpo quema un 2 por ciento menos de calorías. Se recomienda beber al menos 2 litros al día . Además, si el agua está helada puede aumentar temporalmente el metabolismo en unas pocas calorías.
Y tres cosas que nunca se debe hacer Omitir el desayuno. Renunciar al desayuno altera el metabolismo y sabotea el objetivo de la pérdida de peso. Un estudio de 2014 concluía que la falta de desayuno está significativamente relacionada con una mayor probabilidad de obesidad. Y es que el desayuno acelera el metabolismo y hace que se active la digestión Dieta Yo-yo: Seguir dietas extremas hace que el peso suba y baje como una montaña rusa, lo cual perjudica al cuerpo y al metabolismo. La dieta rápida no solo es peligrosa, sino que con el tiempo puede hacer más difícil el perder peso y facilitar la subida del mismo. Reducir demasiadas calorías. Reducir las calorías es necesario para perder peso, pero hacerlo en demasía puede ser contraproducente. Cuando disminuye drásticamente su consumo, el metabolismo se ralentiza como un mecanismo de protección para garantizar que el cuerpo obtenga una cantidad adecuada de calorías para las demandas de energía básicas.