How to speed up your metabolism after 40 and lose weight

Age-related changes in metabolic rate

As we age, fading and a decrease in metabolic rate begin to occur. The first signs of metabolic deterioration can be noticed already at 25-30 years of age . Every 10 years, metabolism slows down by 5-10%. This is felt more acutely closer to 40-50 years. Metabolism becomes slower by 25%, i.e. four times. As a result, the fats entering the body are not burned so quickly.

What does it depend on

Each person has their own metabolic rate. Some people can eat a lot without gaining weight, while others put aside any extra piece they eat. In both cases, metabolism may slow down due to the following factors:

Genetic predisposition.
Gender - metabolic processes occur faster in men than in women.
Lifestyle and how active he is.
Having bad habits.
Age – as you grow older, all processes in the body slow down.
Volume of muscle mass - muscles require much more energy than fat.
Features of the diet - with sufficient fluid intake, metabolic processes proceed faster.
Thyroid health – Hormonal imbalances can slow your metabolism, especially with diabetes.

Metabolism and age

Everyone's metabolism slows down with age. This begins when a person's physical growth finishes, usually around age 25. From age 25, metabolism slows down by about one percent each year.

If you eat the same way at 40 as you did at 25, your metabolism may not be able to cope with its food supply. And only the right lifestyle helps to overcome even such unshakable factors as age and heredity.

If you have a slow metabolism, it is recommended to eat more often and in small portions.

And another important point: metabolism is largely influenced by hormones that are responsible for which parts of the body fat is stored in. By knowing your dominant hormones, you can prevent excess fat from accumulating in problem areas.

Why does metabolism slow down after 40?

The deterioration of metabolism after 40 years occurs for almost the same reasons as those listed above. The main one is age-related changes associated with a decrease in muscle mass . The situation is worsened by insufficient physical activity. This also leads to the replacement of muscle mass with adipose tissue, in which all metabolic processes occur three times slower. Other factors that worsen metabolism:

gender;
heredity;
lifestyle and habits;
body type;
nutrition;
state of the endocrine system.

Gender

Men have more muscle mass and less fat . As a result, even with significant calorie intake, they burn them off faster than women. The latter naturally inherited more adipose tissue, because it is hormonally active and participates in the synthesis of estrogen. These hormones activate fat-forming enzymes. With a lack of fat, a woman begins to have problems with menstruation. It is restored when the level of adipose tissue increases to 22%. A woman needs fat to maintain reproductive function and the normal course of pregnancy.

Genetic predisposition

Many have encountered a situation where a person can eat a lot of high-calorie foods without gaining excess weight. At the same time, his mother, father, son or other relative has a full figure, although both have the same diet. This situation clearly shows how metabolic rate is inherited. Bad genetics does not mean that a person will necessarily suffer from obesity. Studies have shown that external factors also play an important role in weight gain, especially poor nutrition, lack of motivation to exercise, and a sedentary lifestyle.

Lifestyle and habits

These are external factors of metabolic deterioration, which are determined by the person himself. Constant consumption of fast food, fatty, fried, sweet and other harmful foods causes digestive problems . A person begins to feel discomfort in the abdomen, bloating, heaviness, and nausea. In addition, a high-calorie diet causes the body to store excess. This increases the number of fat cells and increases cholesterol, which slows down metabolic processes. There are other risk factors for slowing metabolism in a person’s lifestyle:

lack of physical activity;
lack of sleep;
smoking and alcohol abuse;
frequent low-calorie diets;
meals only once a day;
exclusion from the daily routine of breakfast;
frequent stress and nervous tension.

How to start metabolism after 40, speed it up and lose weight

It is the accelerated metabolism of the body that is the first assistant in burning fat. The good news is that there are a number of effective ways to restore your metabolism. But you need to understand that each of them gives only a small impetus to improvement.

For example, brewing green tea alone will not produce much cumulative effect. To start your metabolism again, you will have to learn as many of the habits suggested below as possible and follow them daily. As a result, metabolism will accelerate to the desired level.

How to speed up your metabolism after 40

Measures to speed up metabolism are easy to determine by the reasons for its slowdown . For example, if you have a sedentary lifestyle, you need to include sports in your regimen; if you have hormonal imbalances, start taking special pills as prescribed by your doctor; if you have an unhealthy diet, switch to a healthy, balanced diet. The general list of methods describing how to speed up metabolism after 40 years includes:

Diet and drinks. Meals should be fractional. The more often a person eats, the faster the calories consumed are consumed, but portions should be small. Special fat-burning drinks also help speed up metabolic processes.
Maintaining water balance. Those who drink a lot have faster metabolic processes. To avoid dehydration, you should drink up to 8-12 glasses of clean water every day.
Active sports activities. Necessary for increasing the amount of muscle mass, which consumes more energy. Sports ensure the release of corticosteroids, which, when released into the blood, enhance its transport functions.
Timely visit to the endocrinologist. This is important because weight problems can be caused by hormonal imbalances. This is especially true for women during menopause who have problems losing weight.
Taking phytoestrogens as prescribed by a doctor. These drugs are recommended for women 40-50 years old, whose ovarian activity decreases and menopause occurs. Phytoestrogens help maintain hormonal levels and prevent metabolic disorders.
Taking vitamin-mineral complexes. They are prescribed certain courses. Vitamins are vital for healthy metabolism. Complexes such as Alfa Vita, Vita Zeolite, Vita Min, Vita Minerals are often used.
Taking medications, folk remedies. Metabolism is accelerated by stimulant substances (caffeine, amphetamine), L-thyroxine, anabolic steroids, hormones. An alternative are herbs that can speed up metabolism and overcome weight plateau problems: nettle, hawthorn, rose hips, oregano, St. John's wort, buckthorn, senna, mint, corn silk, dandelion, lemon balm, milk thistle.
Sleep and rest mode. People with fast metabolisms sleep at least 7-8 hours a day. It is important to give the body rest, especially with frequent stress, which negatively affects not only the nervous system, but also metabolic processes.

How to lose weight after 40 years for women and speed up the metabolism in the body: basic requirements

Age is not a barrier to looking like a slender, seductive beauty. Before improving your metabolism for weight loss at home at the age of 40, nutritionists recommend familiarizing yourself with the requirements that will help you avoid mistakes.

Basic requirements that should be followed after 40 for effective weight loss and increasing metabolic rate:

Streamline your drinking regime. Water can speed up metabolism and activate digestive processes, so nutritionists warn that it is recommended to drink at least two liters of liquid per day. To increase the effect, add lemon juice to the water, which accelerates the breakdown of fatty tissues, cleansing the body of harmful toxic and waste compounds. Other drinks have a special effect on metabolism, metabolic processes are no different - juice, herbal decoctions, tea are used as auxiliaries.
Review your diet. Eat food up to six times a day. To speed up metabolism, it is recommended to reduce the size of portions - eat only 160–200 grams per meal. food. To activate your metabolism, drink fat-burning drinks with your doctor’s permission.
Increase physical activity. By engaging in active sports, you will be able to increase muscle mass, speed up the conversion of calories into energy, reduce the amount of body fat, and start your metabolism.
Take phytoestrogens. Decreased ovarian activity, failure of hormone production, menopause - these factors often affect metabolic processes, the general condition of the figure, and provoke obesity. To speed up your metabolism, it is recommended to ask your doctor to prescribe special medications that stabilize hormonal levels and prevent metabolic failure.
Periodically consult an endocrinologist. At the age of 40, you should carefully monitor the state of the endocrine system - it is hormonal disorders that often result in intense weight gain, the appearance of fat folds, and metabolic failure.
Take vitamins. A lack of certain elements also often results in a slowdown in metabolism and a rapid gain of extra pounds. You should not choose vitamin complexes on your own; it is recommended to undergo a medical examination in advance and consult a doctor. The specialist will also explain how to speed up your metabolism to lose weight after 40, what folk remedies to use to prevent a lack of vitamins.
Adjust your daily routine. The lack of a full night's sleep and daytime rest significantly reduces the metabolic rate. In order for your metabolism to be fast and extra pounds to quickly disappear, it is recommended to sleep at least 8 hours a day. Women with mental disorders, prone to depression, and nervous breakdowns should rest several times a day, allowing the body to relax and tune in to stable metabolic processes.

Folk remedies will also provide invaluable benefits for slow metabolism. If you turn to alternative medicine with the problem of how to speed up metabolism after 40 to lose weight at home, you will learn a lot of useful and interesting things. There are many herbs that successfully activate metabolism and even start the process of burning fat tissue.

To stabilize metabolism, it is recommended to regularly use decoctions of buckthorn, milk thistle, lemon balm, dandelion, nettle, and hawthorn. It should be borne in mind that some herbs have a diuretic effect, so it is better to drink herbal drinks only during the day. In the evening, before going to bed, allow yourself to drink only kefir or natural yogurt.

Normalization of water-salt balance

Every day you need to drink at least 8 glasses of clean water . It is better if it is cold, because the body will spend energy heating it. It is recommended to start every day with a glass of water. You can add lemon juice to it, which will speed up the breakdown of fats, ensure cleansing of waste and toxins and improve the functioning of internal organs. To restore salt balance, you need to eat more foods with sodium:

shrimps;
seaweed;
lobsters;
crab meat;
legumes;
milk;
mussels

Diet to restore metabolism

The main rule is that you cannot starve and exhaust your body with very strict dietary restrictions. Any strict diet to speed up metabolism will not be effective, since the brain under such stressful conditions gives a signal to start stocking up. This slows down your metabolism. You can speed it up with fractional meals, which have the following rules:

Don't overeat. This stretches the stomach, causing a person to require more and more food each time.
Not to starve. Hunger provokes overeating and frequent breakdowns on something forbidden, for example, sweets.
Eat 4-5 times a day in portions of 200-250 g. Three meals should be main meals, two should be snacks. This way you won’t feel hungry during the day, and your stomach won’t become stretched from large portions.
Drink 8-12 glasses of clean water daily, but separately from meals. This will ensure normal water-salt balance.
Always have breakfast. The first meal will provide you with energy for the whole day, so you will not overeat in the evening, and you will spend the calories consumed in the morning during the day.

What foods improve metabolism?

There are foods that speed up metabolism after 40 years, but even when consuming them, you must follow the rules of fractional nutrition. An example is fish containing omega-3 acid, which directly affects metabolic processes. Polyphenols, which are contained in regular green tea, help speed them up. Other foods that boost metabolism:

coffee, but no more than 1 cup per day;
honey;
protein products and dishes - eggs, buckwheat, chicken, cottage cheese, cheese;
spices – ginger, red pepper, cinnamon, turmeric;
oats, sprouted wheat, corn, rice;
vegetables and fruits with fat-soluble fiber - cabbage, asparagus, apples, ginger root;
dairy products;
spinach, broccoli;
dill, parsley and other greens;
citrus fruits – grapefruit, orange, lemon;
legumes – beans, lentils, peas;
a pineapple.

What is better to give up after 40?

High-calorie foods have a negative effect on metabolic processes. Pesticides, fatty foods, refined and simple carbohydrates are harmful to the body as a whole. They are slowly and not completely processed, being put aside in reserve. The list of things to give up after age 40 includes:

pork, lard;
butter;
mayonnaise;
pickles;
sausages and smoked meats;
fast food;
semi-finished products;
sweets.

Beverages

Not only water, but also special drinks help speed up metabolism. They are cocktails or smoothies. Their advantage is their ease of preparation, which can be seen in the following recipes:

Green tea with mint and lemon. Take a teapot and rinse with boiling water. Pour the required amount of tea leaves, add water at a temperature of 80-85 degrees. Add a couple of fresh mint leaves and a slice of lemon. The tea is ready to drink. It can also be drunk cold.
Strawberry smoothie. Using a blender, grind a mixture of 0.5 cups of oatmeal, 0.5 liters of skim milk, 1 cup of strawberries, 0.25 cups of flax seeds, 1 cup of low-fat yogurt. Mix thoroughly and can be consumed.
Kefir cocktail. For a glass of kefir, take a pinch of red pepper, powdered ginger or cinnamon. You can add a spoonful of honey to the last two spices. Mix the ingredients well. This cocktail can be consumed even at night.

Speeding up your metabolism: 10 working rules

Reaching a certain age does not mean that gaining extra pounds is inevitable. You can look and feel great at 50 and older.

To do this you need to start doing the following:

Build muscle mass. Developed muscles increase metabolism several times. For example, 500 g of muscle consumes an average of 6 kcal, and the same amount of fat consumes 2 kcal.
Include aerobic exercise in your daily schedule in the form of intense hour-long walking, light jogging, swimming, cycling or skiing. Even after completing such a workout, the increased metabolic rate remains for 3-5 hours.
You can speed up your metabolism by increasing the amount of water you consume up to 8 cups per day. Lack of fluid in the body will slow down metabolism. This can be not only pure water, but also mineral water, fruits and vegetables and soups. Why else is water important for weight loss, read the link.
Adding ice cubes to a glass of water or other drink also helps boost metabolism by about 10 kcal. The figure does not seem to be significant, but in this way you can lose half a kilogram of excess weight in a year without exhausting diets.
If you start eating often, but little by little, you can get rid of extra pounds quite quickly and efficiently. The interval between meals should not exceed 3 hours. This starts metabolic processes, increasing calorie consumption throughout the day (here - more about fractional meals for weight loss).
You can improve your metabolism by about 25 percent with ordinary spices added to dishes - red, green or chili peppers.
Ginger is no less effective for increasing metabolic rate. But we must remember that hot spices are only for healthy stomachs. Be careful!
A large number of calories are spent on digesting protein foods. This applies to natural foods - lean beef and pork, white chicken and fish, tofu, nuts, legumes, eggs and low-fat dairy products.
Start drinking black ground coffee without any added sugar or cream. Metabolism accelerates and remains so for approximately 4 hours after. But you shouldn’t be overzealous with this - one cup in the morning is enough. Coffee is especially effective for losing weight before physical activity - this way you will spend more calories, and if you wish, you can exercise longer, because. your stamina will be higher than usual.
Green tea or oolong tea has the same effect on metabolic processes.
You should not go on low-calorie diets, which will negatively affect your metabolism by slowing it down. The reason is that during such restrictions muscle mass is burned. And as we already know, it is developed muscles that help speed up metabolism. As a result, the weight lost due to insufficient nutrition will return after returning to the usual dishes with “makeweight”.

And here is another interesting and very effective way to increase your metabolic rate at home - the Tabata system for weight loss. This is a special type of workout that takes only 4 minutes, but at the same time allows you to speed up metabolic processes by about 20%. Surprisingly, the effect lasts for a long time - from several hours to days.

The conclusion from all this is to build muscle mass, add intense aerobic exercise and eat the right foods little and often. And then you won’t be faced with the question of how to get rid of extra pounds and you will always be in excellent physical shape and in high spirits.

Drugs to speed up metabolism

Some medications also help improve metabolism. They are more often used by people involved in professional bodybuilding . They use the following groups of drugs:

Lipotropics (fat burners): L-carnitine, Pyuruvat. Activate fat-burning enzymes, enhance the effect of the liver and hormones. Advantage - additionally strengthens the immune system, disadvantage - increased excitability after taking it.
Thermogenics: Lipo 6, Hydroxycut Hardcore Elite (MuscleTech). They increase body temperature, which enhances fat burning. Plus - they improve the sensitivity of cells to insulin, minus - side effects in the form of overexcitation, tremors, dry mouth, increased blood pressure.
Metabolism stimulants: Synephrine, Yohimbine. Accelerate the process of fat absorption - lipolysis. They are based on caffeine and guarana extract. Advantage - increases performance, disadvantage - affects hormonal levels.
Diuretics: Furosemide, Torasemide. Their action is aimed at removing excess fluid. Plus - swelling goes away, minus - after a while the extra pounds return, since the drugs do not affect fat deposits.
Tablets based on antidepressants and neuroleptics: Lindaxa, Sibutramine, Meridia. They act on the fat layer, increasing the production of calories and maintaining basic hemostasis. Plus - they create the illusion of saturation, minus - the presence of a large number of contraindications.

Taking vitamin-mineral complexes and phytoestrogens

Metabolism is affected by a lack of vitamins, amino acids and minerals. For this reason, nutritionists recommend regular courses of taking vitamin complexes . The drugs Complivit, Duovit, Vitrum, Alphabet are considered effective. Women during menopause are additionally recommended to take phytoestrogens - herbal extracts that contain substances similar in structure to estrogens. They normalize hormonal levels, which helps speed up metabolism. Such drugs include:

Qi-klim;
Feminal;
Estrovel;
Klimaktoplan;
Feminalgin.

Lifestyle and physical activity

To speed up your metabolism, it’s not enough to change your diet and start taking medications or vitamins. You need to completely reconsider your lifestyle. The first thing you need to do is give up bad habits. Smoking and alcohol abuse, especially after 40 years, slow down all metabolic processes and negatively affect the entire body as a whole. The second step is introducing physical activity into your daily routine. Constant movement is the key to burning calories, which will speed up your metabolism.

Cardio and strength training

Regardless of whether you work out in the gym or at home, systematic training is important . There should be at least three of them per week. All loads are divided into cardio (aerobic) and strength (anaerobic). The first group is effective for burning fat. Water aerobics, jumping rope, walking on a treadmill, riding an exercise bike, swimming, and walking will help provide cardio exercise. Strength training is necessary to create a ripped body. Cardio exercise options that help speed up metabolism:

Run for 15-20 minutes, accelerating every 5 minutes to the maximum possible pace. These are interval training sessions that speed up your metabolism for several hours even after the end of the session. Compared to low-intensity cardio, they are more effective.
Stand up straight, lower your arms down, put your feet at your usual width. Step to the side while raising your arms up. Return to starting position. Next, do pacing, but in the other direction. Do this at a fast pace for 4-5 minutes.
Stand up straight, spread your feet shoulder-width apart, bend your elbows, and clench your palms into fists. Alternately extend each arm forward, simulating a blow, as in boxing. Do this at a fast pace for 2-3 minutes.

Strength training helps make your muscles work. At the initial stage, you can perform exercises with your own weight. When they become easy, you can add weights in the form of dumbbells and weights. Some simple strength exercises include:

Squats. Stand straight, feet shoulder-width apart. Lower your knees to a right angle, moving your pelvis slightly back and stretching your arms forward to maintain balance. Stay at the bottom for a couple of seconds, then quickly return to the starting position. Perform 3 sets of 8-12 times.
Twisting. Lie on the floor, with your toes hooked, for example, on the bottom of the sofa. Bend your knees. Move your body up and down, feeling your abdominal muscles tense. You need to do 3 sets of 15-20 repetitions again.
Plank. Take a position as for push-ups, only lean not on your palms, but on your elbows. Straighten your back, pull your stomach in. Hold this position for at least 30 seconds. Each time try to increase the execution time to achieve a result of 3-5 minutes.

Hiking

While walking, all muscles work, and this increases lymph flow. In addition, the body is saturated with oxygen, which accelerates all metabolic processes . With normal weight, you need to take up to 5,000 steps per day, which is approximately 4 km. Many people use special mobile applications for smartphones, such as Pedometer, to track how much they have walked in a day. You can walk at your usual rhythm, but it will be more useful to change the intensity of walking, periodically speeding up the pace.

How to speed up your metabolism to lose weight at home after 50 years old - let's go to the gym

Exercise regularly

Constant movement is a guarantee that your calories will be consumed, and all processes in the body will proceed at an accelerated pace. If you can’t immediately find the motivation to go to the gym or your health doesn’t allow it, start with long walks. Always go where there is an elevator available. Stand rather than sit—the body requires more energy in this position. Sign up for swimming or water aerobics - if you are overweight, these exercises will be optimal.

Tip: Download a mobile app to measure steps and use it to track the required 10,000 (that's the minimum!) daily.

Build muscles!

At the beginning of the article, we already said that the greater the muscle mass, the better the metabolism. This rule applies equally to people of any age: a kilogram of muscle consumes 100 calories per day. This means that our main task in the gym is to build them up and, accordingly, remove fat. Strength training on machines, exercises with your own weight (push-ups, plank, press, static squat) and aerobic exercise (treadmill, jumping rope, exercise bike, orbitrek) will come to the rescue. Cycling and roller skating will be useful. The main rule is to adhere to a systematic approach, and not to study every day for a year.

Healthy water Sassi

Cosmetology procedures

To speed up metabolic processes, you can use cosmetic procedures. At home, it is useful to take a contrast shower and self-massage problem areas, even with an ordinary washcloth. Beauty salons today also offer a number of effective cosmetic procedures. Help speed up metabolism:

SPA treatments - herbal baths, visiting a bathhouse, sauna, cedar barrel;
vacuum, modeling and anti-cellulite massages.

SPA treatments

Warm water treatments not only speed up metabolic processes, but also improve the condition of the body as a whole. Nutritionists recommend visiting a Russian bath or Finnish sauna . Even after one session, the blood vessels dilate, causing blood to flow faster to the tissues. This ensures the removal of toxins and speeds up metabolism. It is recommended to visit a bathhouse or sauna no more than once a week. After the session, it is useful to do self-massage using essential oils.

Herbal baths help restore vitality and speed up metabolic processes. They are taken for 10-15 minutes every 2-3 days. Baths can be done:

With oregano. This herb normalizes sleep, helps fight stress, and improves skin condition.
With chamomile. This plant actively relieves signs of fatigue, makes the skin soft and elastic, and helps strengthen the immune system.
With mint. Quickly eliminates the state of loss of strength and has a refreshing effect.

Modeling massage

The purpose of modeling massage is to correct body shape, restore muscle tone and smooth the skin. Different types of this procedure speed up metabolic processes by increasing blood circulation and improving lymph outflow. As a result, swelling disappears, the appearance of cellulite decreases, and fat cells are broken down, which are one of the reasons for slow metabolism. A massage session lasts about 1-1.5 hours. To achieve the effect, it is recommended to carry out 8-10 procedures. Various massage techniques help speed up metabolism:

French. The massage therapist performs kneading and rubbing to soften the subcutaneous fat layer. After the procedure, the skin acquires a pleasant pinkish tint. This type of massage is effective for stress, low immunity, and excess weight.
European. This technique has a pronounced rejuvenating effect. During the session, all muscles are kneaded using the thumbs. This technique is common in sports practice.
Stone massage. This is pressotherapy, which involves the use of hot and cold stones, more often basalt or marble.
Vacuum. The massage is carried out using silicone cups, which are passed over the skin, previously lubricated with essential oils. This technique is useful in the fight against swelling and cellulite.
Cooling. The massage is done using products with menthol and under the influence of nitrogen. The influence of cold accelerates the process of fat breakdown, forcing the body to spend energy to maintain body temperature.

How to improve metabolism with folk remedies

Accelerating metabolism at home is possible with the help of folk recipes . They are based on medicinal herbs. Dry plants are used for bathing. For this, 1 tbsp. l. raw materials are poured with a liter of boiling water, infused and filtered. Then the broth is poured into a bath, which is taken for 15-20 minutes. Herbal remedies can also be taken orally, which will also help speed up metabolic processes. Among the effective recipes are the following:

Take fresh stinging nettle leaves, rinse and mince them. Next, using gauze, squeeze the juice out of the pulp. Drink it 3 times a day, 1 tbsp. l.
Mix equal proportions of rose hips, hawthorn fruits and flowers, and black currants. For 1 liter of boiling water, take 1 tbsp. l. collecting herbs. Let the product sit until it brews like tea. It is better to drink hot, a whole glass 5 times a day. For taste, you can add a spoonful of honey.
For 200 g of water, take 1 tbsp. l. dry oregano leaves and blackcurrant fruits, 3 tbsp. l. blackberries. Boil the mixture, then let it brew for one and a half hours. Consume the entire drink throughout the day.

Herbs

In addition to nettle, rose hips and oregano, a number of other herbs help speed up metabolism. They act on the body differently, but ultimately lead to improved metabolic processes and increased fat burning. List of recommended herbs and their properties:

Rhodiola rosea. Strengthens the activity of muscle tissue, increases endurance.
Eleutherococcus. Accelerates the oxidation processes of fat cells, which contributes to their faster burning.
Echinacea purpurea. Stimulates the immune system, which improves body tone and accelerates metabolism.
Schisandra chinensis. Improves mood, increases performance and resistance to physical stress.
Ginseng. It speeds up metabolism, but additionally increases appetite, so this plant should be used in limited quantities.

A little about metabolism

I’ll tell you a little about metabolism—what these processes are. Protein, carbohydrate and fat breakdown to extract energy so that the body can fully exist in this world - this is the so-called metabolism.

Its speed depends on the amount of energy consumed and expended, including genetic individual characteristics. It is metabolic processes that directly affect weight loss or gain. Which, in turn, is influenced by factors of gender, age, amount of muscle mass and heredity.

If you cannot influence the above factors in any way, then you can still influence the acceleration of metabolic processes.

There are certain formulas for men and women, by calculating which you can find out about your basic metabolism and the required number of calories per day for normal functioning:

For men, the formula looks like this: 66 + (13.7 * weight in kg) + (5 * height in cm) - (6.8 * age) and all this * 1.2.
For women, the following formula: 655 +(9.6* weight in kg)+(1.8* height in cm) - (4.7* age)*1.2.

Try to stick to the amount of calories you receive per day, and you won’t be faced with the question of how to speed up metabolic processes and get rid of excess weight.