You may not realize it, but while you’re fooling around on the couch, your body is doing its best to burn calories. All this is possible thanks to metabolism. You can speed it up, which will help you burn the maximum number of calories. To do this, just follow 11 simple rules.

Right after sleep
Breakfast is a kind of system launch. It serves as a good boost to your metabolism, especially if you eat breakfast within an hour of waking up. Throughout the night, your body gradually went into sleep mode, and the first meal will help wake it up and return it to full functionality. For maximum start-up boost, consume protein and fiber-rich foods such as milk, berries, and low-fat whole grain flour products.

On the way to work
Park far away from the office or get off a bus stop earlier. Although this will not give a significant load to your musculoskeletal system, the metabolism will only benefit from this. Short effects on the cardiovascular system can stimulate metabolism. Another way to have a short-term effect on the cardiovascular system is to go up and down the stairs – forget about the elevator.

In the office
When heading to your workplace, don’t forget to grab a cup of coffee. Studies show that caffeine, to put it mildly, significantly increases metabolic rate.

At work
Try to move around as much as possible. Even the smallest movements, such as walking to the bathroom, increase your heart rate, which helps increase your metabolic rate. Try to avoid communicating with employees using digital technologies – it is much more useful to walk around the offices and ask all your questions in person.

At lunch time
It is worth adding the right foods to your diet, then your metabolism will not fade away. In this regard, nothing beats a sandwich with turkey, tomato, lettuce, mustard and whole wheat bread. Protein and the amount of carbohydrates that it contains will give you energy for the whole day!

As for the water
The colder it is, the better for your body. In colder temperatures, metabolism speeds up. There is only one explanation for this: the body uses calories to warm you. As a result, cold water burns more calories than room temperature water. Unfortunately, ice cream does not have such an effect: it is too high in calories to give the desired effect!

During a workout
It’s good to set and maintain a certain pace for the cardiovascular system throughout the workout, but it’s not worth it! Your friends in this business are intervals. To stimulate your metabolism, do short, high-intensity exercises: for example, while on a treadmill, sprint for 30 seconds, and then walk at a slow pace for 30 seconds. By repeating this cycle for 10 minutes, you will shake up your metabolism.

After training
Chocolate lovers will love this! A strong post-workout metabolism can provide chocolate milk. During a workout организм теряет глюкозу, и вам необходимо в кратчайшие сроки восстановить ее – в таком случае обмен веществ будет направлен в нужное русло. In addition to the fact that chocolate milk is to many tastes, it perfectly combines proteins and carbohydrates.

For dinner
Some studies show that spicy foods have a positive effect on metabolic rate. Therefore, it is worth adding foods with chili peppers and Tabasco sauce to your diet. You can use other spices with the only caveat: they must be fat-free so as not to add calories to the food.

In the evening
Stop for a minute to relax! When you’re stressed, your body releases cortisol, which slows down your metabolism. To prevent its excessive secretion, relax your body with yoga, meditation, reading books.

Before bedtime
Sleep is the main component of a healthy metabolism. Your body needs to rest and fully recover from a busy day at work, it tries to keep your muscle mass and the proper circulation of hormones. To maintain a metabolism in a first-class form, it is necessary to allocate at least 7-8 hours for sleep.