We might be surprised when we know that our bodies work with energy even when they are at rest, only the number of calories they burn is related to factors such as weight, the amount of sleep we get each night, and metabolism, as a process by which the body turns food into energy for use in activities. Everyday, keeping vital organs functioning and breathing, through the circulation of blood, which costs calories.
A person who weighs 125 pounds (about 57 kilograms) burns roughly 38 calories every hour of sleep might not sound like much. But multiplying it by 7 to 9 hours, which is the length of sleep recommended each night by the experts , it will total from 266 to 342 calories for sleep. Read also Women are more likely to forget .. Diet and daily routine to protect against memory impairment Thinness is a silent risk .. a healthy diet for weight gain The Losers in the Diet Battle … Why do men lose weight faster than women?The keto diet or the Mediterranean diet .. Which diet is effective in losing weight?
Although the body works throughout the hours of the day and night, it burns calories during sleep, but this does not mean that it is a strong strategy for losing weight, without exercising regularly and eating well.
We can then burn hundreds of calories by increasing metabolism, or more specifically, by increasing the basal metabolic rate (BMR), which is the number of calories we burn while sleeping or sitting, via 7 scientific methods recommended by experts.
Improve thyroid function
Improving thyroid function at the front of your neck can boost your metabolism by between 500 and 1,000 additional calories per day. Research has proven that thyroid hormones have the property of affecting your metabolic rate of all vitamins and minerals. Data have demonstrated the effects of thyroid hormone on energy expenditure and calorie burning. But it is especially important to get enough iodine, which the thyroid gland uses to make hormones, through a diet rich in zinc, which is available in red meat and poultry, nuts and some seafood, in addition to whole grains and dairy products, because it has a role in converting thyroid hormone into Its active form. According to a study , it is found that taking zinc is a good idea to make sure the thyroid gland is functioning.
Medium chain triglyceride oils
To boost metabolism: Cut back on regular cooking oils, in favor of MCT oils, which are extracted from coconut oil, and contain about 10% fewer calories than long-chain triglycerides, which are found in foods like butter, olive oil, and nuts. And avocados.
It has been shown to be rich in lauric acid, which raises the level of good cholesterol (HDL) that reduces the risk of heart disease, and it also increases the secretion of two hormones that can support a feeling of fullness, according to a study that found a lower proportion of triglycerides and glucose, in these oils , It can boost metabolism for up to 6 hours, improve the growth of good bacteria and support the intestinal lining.
Another study showed that medium-chain triglyceride oils lead to negative energy balance and weight loss, through increased energy consumption and fat oxidation.
Eat enough protein
It’s important to eat enough of the three macronutrients – protein, fats and carbohydrates. But a review published in the Journal of Nutrition and Metabolism in 2014 concluded that 15 to 30 percent of calories from food come from protein, carbohydrates are much less, about 5 to 10 percent, and fats are lowest, with an average of 3 percent. This means that for every 100 calories of protein you eat, your body stores 15 to 30% of them.
Make room for hormones
During sleep, your body is busy making and making hormones. It releases the necessary amount of the hormone leptin, which is responsible for increasing the feeling of satiety, and at the same time reduces the production of the hunger-stimulating hormone ghrelin. In addition to the hormone melatonin for inducing sleep, which is produced naturally in the brain, and is very sensitive to light.
This hormone causes the body to produce what is called brown fat, which is characterized by the ability to use regular body fats as fuel to generate heat, to burn calories faster.
Drink a lot of water
One study confirmed the effect of drinking water on metabolism, and that drinking 500 ml of water, or a little more than two cups, increases the metabolic rate by 30%, for a period of 30 to 40 minutes, which is enough to burn 24 calories, by drinking only. This means that drinking water several times a day guarantees burning a hundred calories or more to produce heat, even while at rest, according to another study .
Take a cold shower
A study has shown that cold showers increase metabolic rate significantly, and that cold showers burn an average of 75 calories, up to 400 calories in the case of extreme cold. A one-minute cold bath probably won’t do all of this, but it depends on the duration and the degree of coldness.
Sleeping in a cool room
Sleep is the time to repair and regenerate the body, and according to a study conducted by the National Institute of Health, sleeping in a cold room helps you burn calories faster. The results revealed that those sleeping in a room with an average temperature of about 66 F (19 C) burn calories 7 times more than those who sleep at 75 degrees Fahrenheit (24 degrees Celsius).