You are what you eat

1. Do not forget to eat breakfast. And no snack on the run or just standing on your feet! To speed up your metabolism make the morning meal your main meal. Those who regularly and substantially breakfast, lose more calories per day than those who did not eat in the morning. During sleep metabolism slows down and becomes active only after the first stage of the meal. Imagine how many calories you could spend up to a lunch break, if you wouldn’t forget to breakfast? 
Choose wholemeal bread toast with nonfat cheese, veggie omelet or fruit salad. Complex carbohydrates are digested longer and fiber increases the sense of fullness - thus, you feel hungry again later. 

2. Choose more proteins. It is through protein the glucagon hormone is produced in our body, and glucagons is responsible for the conversion of fat accumulated in the cells, into energy. Studies of the American non-governmental organization South Shore YMCA has shown that protein increases the rate of fat burning by 25%. The main thing is - choose low-fat products: lean meat (ideally, turkey or chicken breast, veal is also possible), yogurt or fat-free cottage cheese. Do not forget the oatmeal, almonds and eggs. 

3. Eat often, but little. This simple rule really works. Scientists from the same organization South Shore YMCA came to the conclusion that about 10% of all calories consumed in the food digestion. So forget about starvation weeks! Instead, make sure that you have at least three main meals a day, and light lunches and afternoon snack as well. 


4. Drink water. According to German scientists, the water not only cleans the body and helps eliminate free radicals, but also speeds up the metabolism by 24%. The main thing is that it should be quite cold, then the body will require additional energy to warm. But do not overdo it, otherwise you will always treat sore throat. 

5. Eat only fresh and ecologically clean products. According to British scientists, in vegetables and fruit, presented in the stores, contains up to 45% of pesticides, which in turn slows down metabolism, and even provoke the accumulation of excess fat. Please note that during the long transportation organic foods lose much of the nutrients. Therefore, when purchasing, pay attention to the country of manufacture: try to buy vegetables and fruits that were grown in neighboring regions or countries, and do not store them in the fridge too long. 

6. Take milk to your diet. Milk contains calcium, which, according to scientists from the University of Tennessee in Knoxville, accelerates metabolism. Their research has shown that women who drank milk, yogurt and cheese three or four times a week, burned 70% more calories than women who do not eat dairy products at all. 

7. Spice up a little your ordinary dishes. Scientists from the University of Laval in Canada believe that the substance capsaicin, contained in a spicy red pepper, stimulates the body, increases the level of adrenaline in the blood and accelerates the metabolic processes twice. But this does not mean that you have to overeat every day with Mexican salsa. Your stomach is not ready for such attack: if you do the fire regularly, then you risk restoring your stomach flora for a long time. Try to add to your favorite cream soup or vegetable salad no more than a quarter teaspoon of pepper. 

8 Say “no” to alcohol. As an appetizer, it provokes us to eat about 200 calories more than normal, but as a digestive it sends all received calories in fat depots. Limit yourself to a glass of red wine - and no more! 

9. Make love! You burn four calories per minute while making love! And at the moment of orgasm the adrenaline is released, blood saturated with oxygen intensely, tissue nutrition improves, metabolism accelerates. 

10. Laugh! A study published in the prestigious International Journal of Obesity, proves that laughter - a great way to stimulate the metabolism and lose weight. 45 participants took part in the experiment. While watching the comedy their condition was controlled by special devices, and then it was found out that 15 minutes of laughter a day can burn 10 to 40 calories depending on the intensity of the process and the weight of a person. Rapid expression of emotion provokes the production of endorphins, which speeds up metabolism. 

11. Move more. The French thinker Voltaire compared life with a perpetual motion. So don’t be lazy and take the stairs instead of the elevator, and at least occasionally park your car couple of blocks  away from the place you work and walk. Some doctors believe that fresh air also helps to speed up the metabolism, as well as training in the fitness club. 

12 Go to the sauna. Hot steam stimulates metabolism, increases the rate of heartbeat and intensive sweating cleans the body. But beware: before you go to the steam room, check with your doctor. Sauna can be a good "gym machine" but not for everyone! 

13. Get enough sleep! Those  who sleep at least seven hours a day have the higher rate of metabolism than hose who shorten night's rest to five or six hours.