Do you want to lose weight and speed up your metabolism?

We've all reached that time of the year when we come to a conclusion... Summer is coming and we need to get to work to lose weight.

No need to fear, here are 10 tips from nutritionist Kris Gunnars, who runs the blog "Healthline", to lose weight and speed up your metabolism.

#1 Protein in breakfast is essential

The easiest and most effective way to diet is to include protein at breakfast, since the body uses more calories to metabolize this component than with fats or carbohydrates. By including the necessary protein to feel active all morning you will see how you reduce cravings and excess calories in the day.

#2 Say goodbye to sugary drinks

Thanks to numerous studies conducted at international nutritional institutes, we have learned over the years that sugar-sweetened beverages are responsible for increasing obesity rates in both children and adults.

#3 Drinking water half an hour before meals

We have always heard people tell us that there is nothing better than drinking water during meals, however, the Department of Human Nutrition, Food and Exercise at Virginia Tech University (United States), showed that drinking water before meals helps with weight loss in adults.

#4 Minimum, exercise 3 times a week.

While it is true that exercise is not essential to lose weight, it is a very important help when it comes to improving your physical health, and when we talk about exercising, the first thing we are recommended is to run or do high intensity cardio, however, it is shown that it is enough to lift weights three times a week after a gentle warm-up. By doing this type of physical activity, you can burn a lot of calories and prevent your metabolism from slowing down. Swimming, going for a walk or a bike ride are other effective options.

#5 Do you already know about soluble fiber?

This fiber absorbs water and forms a gel which helps to slow down the rate at which your body digests food. By consuming this supplement, you will feel fuller sooner and eat less throughout the day. In addition, several universities have conducted studies showing that the consumption of this type of fiber - present in foods such as shirataki noodles, Brussels sprouts or avocados - can reduce abdominal fat.

#6 Coffee and tea are your friends

Do you consider yourself a "caffeine addict"?

You are in luck, as caffeine can increase your metabolism by 3 to 11%, according to the University of London. However, slim people get better results with this technique, they can lose up to 29% of body fat.

#7 Unprocessed foods are better for you

Foods that have not undergone chemical processes retain much more of their nutrients, which is why they are much more satiating and much less fattening. White bread, for example, contains fast-absorbing carbohydrates, which means that not only does it activate the pancreas' insulin production, but it also makes us hungry again. The best thing is that it is very easy to recognize these products in the supermarket. To recognize such products in the supermarket it is not enough to notice a darker color, but the most reliable way is to read the label and make sure that it is made with semolina or wholemeal flour in more than 80%.

#8 Eating slowly

Did you know that eating fast makes you put on weight much faster than eating slow?

Yes, it turns out that a study by the University of Otago, in New Zealand, showed that people who process their food less are up to 115% more likely to suffer from obesity. This happens because, once you eat, the intestine suppresses a hormone called ghrelin, which is in charge of controlling hunger and giving the brain the information that the food has already been absorbed. This whole process takes a minimum of 20 minutes.

#9 It is important to weigh yourself every day

Yes, it sounds obsessive, but weighing yourself is the only way to realize if you are really losing weight or not, and a strict control in which you write down all the variations in your weight.

According to Eliana Helander, from the University of TempereIn Finland, "If we don't weigh ourselves more than six days a week, the needle on the scale tends to move to the right. And the longer the time between one weighing and the next, the greater the tendency to gain kilos."

#10 Good sleep is key

Insufficient sleep is a major factor in weight loss problems, because sleep problems directly affect metabolism. On the one hand, people who sleep little tend to have a greater appetite, this is because their hormones are deregulated. On the other hand, when sleeping little, glucose metabolism is affected. This is what reduces insulin sensitivity.

There really is no magic number when it comes to the number of hours you should sleep. And while legend has it that it's eight hours, sleep time goes more hand in hand with age.

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