We may be surprised to learn that our bodies work using energy even when we are at rest, only the number of calories you burn is related to factors such as weight, how much sleep we get each night, and metabolism, the process by which the body converts food into energy for use in activities daily, and maintain vital organs to function and breathe, through blood circulation, which costs calories.
A person who weighs 125 pounds (about 57 kilograms) burns roughly 38 calories every hour of sleep, which probably doesn't sound like much.
But multiplying it by 7 to 9 hours, the recommended amount of sleep each night by experts, would total 266 to 342 calories per night.
Although the body works all hours of the day and night, it burns calories while sleeping, but that does not mean that it is a strong strategy for losing weight, without exercising regularly and eating well.
We can therefore burn hundreds of calories by increasing our metabolism, or more specifically by increasing our 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 the function of the thyroid gland in the front of your neck can boost your metabolism by an additional 500 to 1,000 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 is used by the thyroid gland to make hormones, through a diet rich in zinc, which is available in red meat, poultry, nuts and some seafood, as well as whole grains and dairy products, because it has a role in converting thyroid hormone into its active form.
According to a study, it is a good idea to take zinc to ensure the functioning of the thyroid gland.
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 found in foods like butter, olive oil, and nuts. and avocado.
To increase your metabolism, you can reduce your regular cooking oils in favor of medium chain triglyceride oils (pixels).
It has been shown to be rich in lauric acid, which raises the level of good cholesterol (HDL), which reduces the risk of heart disease, and it also increases the secretion of two hormones that can support the feeling of fullness, according to a study that found less 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 MCTs lead to negative energy balance and weight loss, through increased energy intake and fat oxidation.
Eat enough protein
It is important to eat enough of the three macronutrients, which are 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 15-30% of it.
Make room for hormones
While you sleep, your body is busy making and producing 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 sleep-inducing hormone melatonin, which is produced naturally in the brain, and is very sensitive to light.
This hormone causes the body to secrete so-called brown fat, which is characterized by the ability to use normal body fat 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 ensures that 100 calories or more are burned to produce heat, even while at rest, according to another study.
Shower with cold water
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 shower probably won't do all that, but it depends on how long and how cold it gets.
Bathing in cold water increases metabolic rate more (German news agency)
Sleeping in a cold room
Sleep is the right time to repair and renew 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 who sleep in an average room temperature of about 66 Fahrenheit (19 degrees Celsius) burn calories. 7 times more people sleep at 75°F (24°C).