With the cold weather in winter, physical activity decreases and metabolism slows down. On top of that, when an increase in consumption of high-energy foods such as sweets and pastries is added on long winter nights, weight gain becomes inevitable. Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Diet Specialist Evrim Demirel said, “Especially after the age of 35, there is a loss of up to 10 percent in muscle mass in women every 10 years. A 45-year-old loses about 8kg of muscle and replaces it with fat, even if it’s actually the same weight as a 35-year-old. This change causes a 50-calorie reduction in metabolic rate. Unfortunately, this means an increase of 5 kg per year. The same is true for men. But in men, the process progresses more slowly. Therefore, it is very important to accelerate metabolism, especially in the winter season. Emphasizing that weight gain can be prevented during the winter months by accelerating the metabolism with some changes to be made in daily life, Nutrition and Diet Specialist Evrim Demirel explained 6 tricks of accelerating the metabolism in order to spend the winter slim and fit, and gave important warnings and suggestions.
REDUCE PHYSICAL ACTIVITY
The first way to speed up our metabolism is to increase physical activity. In the winter, inactivity increases with the decrease in outdoor sports activities and the desire to spend more time at home. However, it is very important to increase muscle mass in the body to speed up metabolism. A closed hall is not necessary to increase lean body mass. You can speed up your metabolism by doing exercises that are suitable for you in home conditions.
DON’T FORGET BREAKFAST
Do not forget to start the day with a healthy breakfast. Regular nutrition is a very important factor for a healthy functioning metabolism and the best way to start the day with a good breakfast. The content of this breakfast should not consist of fatty and simple sugars, on the contrary, it should consist of high-quality carbohydrates (whole grain products, oats) with high protein content (eggs, cheese).
DON’T EAT HIGH calorie
Nutrition and Diet Specialist Evrim Demirel said, “With inactivity, high carbohydrate and fatty food intake during the day accelerates weight gain. Simple sugars, chips and greasy, doughy foods that disrupt metabolism are simple carbohydrates. Such excess carbohydrates are stored in the body as fat. Our food choices during this period; It should consist of low-energy, more satisfying, high-fiber, balanced protein and low-carbohydrate foods such as vegetables and fruits.
DON’T SLEEP LATE AT NIGHT
Sleep disorder and lack of sleep can cause problems when trying to lose weight or maintain the current weight. Insomnia interferes with our body’s ability to metabolize food, causing us to starve even more. The circadian rhythm (the body’s biological clock) is important in the life cycle. An average of 7-8 hours of sleep should be preferred. It is necessary to go to sleep and wake up at the same time each day to strengthen the regular sleep rhythm and remind the brain when to release sleep and wake hormones. For this reason, adequate and regular sleep helps our metabolism to work healthily; At the same time, it prevents unnecessary calorie intake by snacking at night.
DON’T FORGET TO DRINK ENOUGH WATER EVERY DAY
Water is the largest component of the human body and has a role in many metabolic functions. Regular consumption of water during the day accelerates metabolism by providing heat balance in the body. Studies have shown that drinking half a liter of water increases resting metabolism by 10-30 percent for about an hour. Daily water consumption should be around 20-30 ml per kilogram. Increasing water consumption in summer months may decrease slightly in winter months, but we should consume regular water in any season in order to keep metabolism fast and fit.
CONSUME COFFEE AND GREEN TEA
Nutrition and Diet Specialist Evrim Demirel said, “Caffeine in coffee helps speed up our metabolism. Likewise, green tea helps to excrete harmful substances in our body and speed up our metabolism. According to researches; Green tea helps us to lose weight by helping the body to convert the stored fats into free fatty acids. However, although they help to lose weight and accelerate metabolism, these two drinks should not be consumed uncontrollably. For healthy consumption, it is sufficient to consume 2-3 cups of coffee or green tea during the day.