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We usually blame the metabolism for the extra pounds. Because it is easier for us to come to terms with weight gain when we can throw responsibility on something beyond our control. It's time to change your thinking - you can speed up your metabolism!
Metabolism , otherwisemetabolism , defines all biochemical reactions occurring in cells related to the uptake of nutrients (carbohydrates, fats, proteins), transforming them into energy and excreting by-products. This process involves vitamins and minerals as well as other bioactive ingredients provided in food, as well as enzymes and hormones secreted, for example, by the pituitary gland, thyroid, adrenal glands, pancreas, and ovaries, which affect the rate of changes. Thanks to the metabolism, life processes can take place in the body.
Basic and additional metabolism
There are basic and additional metabolism. Basal metabolic rate (PPM) is the energy necessary to maintain basic life activities (e.g. maintaining body temperature, breathing, heart, liver, brain, blood circulation, etc.) when we are asleep (in complete peace), at room temperature and at normal levels. climatic conditions.
The exact PPM calculation is not easy. But it is assumed that the body of a he althy middle-aged woman uses 0.8-0.9 kcal per hour per kg of body weight for this purpose. For example, a 40-year-old woman of small body, weighing 60 kg, needs 1152-1296 kcal per day.
Men consume 1 kcal because their mass is greater. In he althy people, the basic metabolism remains at the same level. Extra metabolism is energy used in everyday activities, such as running or working. It depends on gender, age and lifestyle.
How to speed up metabolism? Look! [TOWIDEO]
What does the metabolic rate depend on?
The rate of metabolic changes depends on many factors - some of them we have no influence, others - yes. Everyone has their own metabolism, passed on with genes, so we can't drastically speed up or slow down our metabolism. Usually, the processes are slightly slower in women than in men. Reason? They're built differently - they have less muscle, but more body fat, which slows down the pacemetabolic changes. The fastest metabolism is observed in young children and in the period of puberty. The body then needs more energy to fully develop. After that, the metabolism gradually slows down, tuning itself to lower energy requirements. Therefore, by eating as much as we used to, we gain weight. But it doesn't mean anydisorders , it is the result of a slowdown in all bodily functions due to the physiological aging process. Estrogens have a great impact on the metabolism in women - they support metabolic processes, facilitating the rational use of food and energy supplied. During menopause, the production of estrogens decreases, which is why most women notice a significant increase in body fat. The less estrogen in the body, the slower the metabolic processes and the lower the demand for energy.
Where does slow metabolism come from?
Metabolism is not about stress. Then the production of certain hormones increases, including cortisol, which promote the accumulation of fat, mainly in the abdomen. In winter, the thyroid gland produces fewer of the hormones that control metabolism, thyroxine (T4) and triiodothyronine (T3). The metabolism slows down, and fat is stored in the subcutaneous tissue to protect against the cold. However, exercise and diet have the greatest influence on metabolism. During exercise, we burn more energy and build muscles (they need more calories than adipose tissue), which speeds up the transformation. Irregular meals, too little vegetables, and too much fats - these are just some dietary mistakes that lead to a slower metabolism.
Metabolism disorders
It is estimated that nearly 90 percent metabolic disorders result from poor lifestyle, and only 10 percent. it is the result of a disease, e.g. hypothyroidism (slowing down) or hyperfunction (acceleration) of the thyroid gland, disorders of the ovaries, pancreas or other glands controlling metabolism. If changing your habits doesn't work, see a doctor so that they can find out what's causing the trouble. Treatment of the underlying disease in combination with a proper diet and exercise will speed up the metabolism.
How to increase the metabolism?
- Customize the menu to your needs. If you are 20-40 years old, sedentary work, you need 1500-2000 kcal per day. When you work physically, the number of calories increases to 2800-3200 kcal. For a man: light work is 2300-3100 kcal, very hard work - 3600-4400 kcal. If you are entering the menopause, reduce the caloric value of your daily diet by 200-400 kcal. You can eat the same amount, but you have to move more to keep the balance of delivered and usedcalories went to zero. Stick to your norm, because the body will not be able to use all "fuel", and this will result in overweight, obesity and diseases - diabetes, atherosclerosis, hypertension.
- Eat little, but regularly. Preferably 4-5 times a day, then due to a certain rhythmicity, the body gets used to the cyclical production of digestive juices. This is when a "metabolic memory" is created, thanks to which the greatest amount of digestive enzymes is produced at the time of eating. Food is quickly converted into energy, it does not stay in the digestive tract or accumulate as fat. Don't eat!
- Distribute energy properly. Breakfast should be 30 percent. at four and 25 percent. with five meals, lunch - 10 percent, lunch - 40 or 30 percent. energy depending on the number of meals, afternoon tea - 15 percent, dinner - 20 percent. daily calories.
- Don't leave without breakfast. It is supposed to provide energy for the beginning of the day, so it should contain all the nutrients. Otherwise you will force your body to use resources sparingly, slowing down your metabolism.
- Keep aspect ratio. The main source of energy should be complex carbohydrates, which are released slowly and provide a feeling of fullness for a long time. Limit fats, especially animal fats, eat plenty of fruit and vegetables - they provide vitamins and fiber that stimulate the metabolism.
- Avoid "miracle" diets. All diets where we eat too little slow down the metabolism and cause the body to store fat. Similarly to homogeneous diets, they disturb the metabolism, leading to the yo-yo effect.
Burning too fast
Most people complain of a slow metabolism. But there are also accelerated metabolism. It applies to slim, even lean people, who have an appetite, eat a lot and cannot gain weight. If you are one of them, consult your doctor. It can be an expression of various medical conditions. After you recover, you will gain weight.
- Bet on the move. Aerobic training (e.g. bike, jogging, roller skates) should last at least half an hour. It is worth exercising all body parts in the gym 2-3 times a week under the supervision of a trainer. Muscles are not only a nice figure, but also a faster metabolism.
- Reach for hot chili peppers. They gently accelerate the metabolism, so it is worth seasoning your dishes with them. However, do not overdo it with the amount, because it can irritate the gastric mucosa. Ginger also has a beneficial effect.
- Drink a lot, at least 2 liters a day. When your body is dehydrated, it starts to slow down all activities, including combustion. It is good to drink a glass before a meal and induring training.
- Visit the sauna. During the session you will lose about 300 kcal (you will lose the same amount by running 4 km).
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