Effective ways to improve metabolism in body to lose weight

Metabolism or metabolism is a set of chemical processes, that occur in the body in order to maintain its life.

There are two types of metabolism:

1. Anabolism – the construction of new structures, protein synthesis, carbohydrates and fats that form tissues and store energy, proceeds with the expenditure of free energy;
2. Catabolism – the destruction or decomposition of complex substances and subsequent production of energy and waste proceeds with the release of free energy.

The amount of energy needed by the body for normal life activity in conditions of physical and mental peace (contraction of the heart muscle, body heating, cell renewal, removal of waste from cells and the like) is the main basic metabolism.

For example, the liver consumes 27% of the energy from basic metabolism, on the brain accounts for 19%, and the muscles for 18% (!).

• Fast and slow metabolism
• What can slow down the metabolism?
  • Hormones
  • Stress
  • Lack of sleep
  • Excess fat intake
  • Some medicines
  • Diseases
  • Malnutrition and mono-diets
  • Sedentary lifestyle
• Is it possible to speed up the metabolism
  • Power training
  • Eat a lot of protein
  • Do not deny yourself the right fat
  • Drink more cold water
  • High Intensity Workouts
  • Green tea or oolong tea
  • Eat spicy food
  • Drink coffee
  • Eggs
  • Slow carbohydrates
  • Add garlic
  • Laugh more
  • Glass of water in the morning
  • Minimize booze
  • Think About Weight Loss Supplements
  • Vitamin B
• findings

Fast and slow metabolism

What is metabolic rate? This is the speed with which the body burns the amount of energy that it needs to maintaining the work of all organs and vital functions, being at rest, and measured in calories. Affects speed many factors: a person’s height, weight, his age, gender, work thyroid gland, percentage of body fat. In addition, in people with the same indicators may be different in speed exchange substances. It depends on heredity. Some people have it just faster, they have, as they say, such a constitution.

You can calculate your basic daily energy expenditure.

For women:

• 18-30 years = (0.0621 x real body weight (in kg) + 2.0357) x 240;
• 31-60 years = (0.0342 x real body weight (in kg) + 3.5377) x 240;
• Over 60 years = (0.0621 x real body weight (in kg) + 2.7545) x 240.

For men:

• 18-30 years = (0.0630 x actual body weight (in kg) + 2.8957) x 240;
• 31-60 years = (0.0484 x real body weight (in kg) + 3.6534) x 240;
• Over 60 = (0.0484 x actual weight (in kg) + 2.4587) x 240.

The faster metabolic processes occur, the more energy burns the body when performing many tasks related to survival. The slower it is, the less energy it burns when doing these tasks.

What is this speed connected with and is it possible to change it? Can. AND it is directly related to weight loss.

For example, the basic metabolism of a woman weighing 70 kg is equal to 1424 calories per day. She needs so much energy to meet her needs. organism. If she adds training, then the need for energy, of course, increase to 1994 calories. But apparently, the lion’s share calories (60-70%) are consumed specifically for metabolic processes. That’s why maintaining metabolic health, normal course chemical processes in the body are so important when it comes to weight loss. Of course you use exercises to increase total energy requirement and therefore fat loss, but your metabolism is the main player here.

The slower your metabolism, the less food you will need eat, and the more exercises you have to do to effectively lose weight. The faster the exchange, the more you can eat, and the less you have to play sports. Sounds nice, right?

Popular opinion: want to lose weight, reduce calorie intake and increase physical activity. What is the result? This approach will cause weight loss for a while, but as a result you fail. You win the battle, but lose the war. Why?

Because your metabolism adapts to that amount energy that you consume. The goal of the body is to support homeostasis, that is, to balance consumption with consumption. When you limit your calories, give the body less than it burns, your metabolism naturally begins to slow down by burning less energy. Calorie reduction for the body is a signal that a “rainy day” has come and energy must be saved in every way. If you also connect physical activity, then for the body it is more stress. As a result: the energy level is reduced, there are no forces and desire for training, weight does not go away.

When someone dramatically reduces their calorie intake, metabolism slows down enough to balance with expense. This is where weight loss stops. It is usually accompanied by a further decrease in calories or greater amount of exercise, which only leads to more slowdown metabolism and thus begins a vicious cycle.

Then a person breaks down and goes in a different direction, abruptly increases the number of calories, overeats, the body reacts simply: it does not burn these calories, but stores them in the form of fat for the next rainy day. Ultimately, such a person ends up with slow metabolism and overweight. Without timely correction, you can finish very badly: there is little, and at the same time save fat.

This process of sharp and chronic slowdown of metabolic rate often called a “metabolic disorder” and, fortunately, it can eliminate.

What can slow down the metabolism?

Hormones

Slow metabolism may be due to deficiency or excess certain hormones. When doing research, naturally an emerging deficiency of estrogen receptors in the brains of old mice caused weight gain without increasing the number of calories consumed. That the same principle can be applied to people. Found that in ten years a person gains 10% of his weight in fat, and all because of hormones. If you are concerned about estrogen levels, consult your doctor.

Another reason for the slowdown of metabolism is a lack testosterone. It can occur in both men and women. WITH With age, the concentration of this hormone in the body decreases. Testosterone regulates muscle mass, and the more muscle you have a person, the more calories he burns, even at rest. Men can improve by taking vitamin D, but in women such an effect was not seen. To get Vitamin D, you should include egg yolks, salmon and other oily fish in the diet.

Stress

Stress results in the release of the hormone cortisol, which can harm the metabolism, greatly slowing it down. Also elevated cortisol levels cause severe hunger and an obsessive urge to eat. And overeating leads to a set of excess fat. Excess fat in your It slows down the metabolism. To avoid stress, avoid people and situations that cause you stress and make a habit to play sports, which will not only help you cope with stress, but also reduce your weight.

Lack of sleep

If you want to accelerate the metabolism, do not forget about adequate sleep. When the body does not sleep enough, it becomes more difficult digest carbohydrates, leading to a chain reaction. If carbohydrates are not properly digested, the amount of sugar in blood. Blood sugar causes a jump in insulin level, and insulin orders the liver to turn any unused energy into fat. To stop this cycle, you need to put in place the “clock” your body. Fall asleep and wake up at the same time each day, even on weekends.

Excess fat intake

When you eat a lot of fatty foods, your metabolism slows down, to “conserve” part of the energy for the future, and as a result you are gaining weight. To maintain or accelerate metabolism, you need to eat only low-fat meat, buy skim milk, and fats are obtained mainly from healthy sources, for example fish, avocado and nuts.

Some medicines

Some drugs can cause a slowdown in metabolism and, therefore, most obesity. Known for this property of medicine: antidepressants, antidiabetic drugs, steroids and hormones.

Talk with your doctor if you think your medicine makes you gain weight. He can advise you different medicine, change dosage.

Diseases

A classic example of such a disease is thyroid dysfunction. glands. Iron cannot produce enough hormone, which responsible for metabolism. The thyroid gland is a metabolic thermostat. But too often, people blame it on problems that are caused something else, such as laziness or overeating. To make sure, that it’s actually a thyroid, you should consult a doctor and make a test. The doctor may prescribe medication if he discovers that your gland does not work at full strength. And if the reason is different, then you probably just need to strengthen your diet or take up sport.

Malnutrition and mono-diets

If you overdone with proper nutrition and cut too much many calories from your diet, you can undermine your own metabolism. Your body will begin to slow down in response to hunger metabolism. Also, in the event of severe malnutrition, the body will begin to eat their own tissues, mainly muscle. If you want to lose weight, you can eat less, but not so little that you always be hungry. The best plan is to eat little, but often. Then you You will always be full.

Sedentary lifestyle

When you do not move, your body begins to accumulate fatty tissue. Long sitting at the computer significantly limits the number of muscle contractions. This deduces from processes a lipoprotein lipase molecule. And she just contributes the use of fat and triglycerides for energy. When you sit for a long time, the stimulation of metabolism stops. Research showed that with prolonged static body position for long time sports for an hour will not fix the situation. You need to move periodically all day, for example, every hour get up and actively move, walk about 5 minutes.

Is it possible to speed up the metabolism

There are several ways to speed up the metabolism, which are quite effective individually, but work better in complex.

Power training

Do heavy workouts with weights 4-5 times per a week. You will burn a significant amount of calories during workouts and build muscles that will speed up metabolism in the long run run. After all, the more muscle you have, the faster metabolism.

Muscles consume more energy than any other tissue. when at rest. And it speeds up the metabolism. it means that the more muscle you have, the more calories you will burn.

Conclusion: strength exercises are useful for building and maintaining the muscles. The higher the percentage of muscle mass in the body, the higher the exchange substances.

Eat a lot of protein

It’s all about the thermogenic effect. It is explained by the fact that the body has to digest food, absorb vitamins and absorb amino acids.

The largest thermogenic effect is caused by protein. He speeds up metabolism by 15-30%, when carbohydrates can accelerate it only by 5%, and fats – by 3%. A high protein diet is important, it will promote muscle growth. And on the muscles, as you already know, accounting for 18% of the base metabolism. Recommended consumption – 1 g of protein per 1 kg of weight, and if you exercise sports, then consumption increases to 1.5 g. Protein also causes a feeling of satiety and prevents overeating.

Conclusion: protein intake speeds up metabolism and allows you burn calories faster. You will also be saturated faster.

Do not deny yourself the right fat

In order to improve metabolism, include in the diet healthy fats: fish, nuts and seeds, olive oil, avocados. The reason is that it boosts testosterone production, and that’s in turn accelerates metabolism. 30-35% of daily calories should make up fats. Our body needs dietary fat, especially healthy oils to lose weight and normal function. The oil contains substances useful for the body: polyphenols, antioxidants that fight osteoporosis, oncology and deterioration of the brain.

Conclusion: healthy types of fats and oils help suppress hunger, burn calories, optimize metabolism and speed up the intake of nutrients in the blood.

Drink more cold water

People who drink water instead of sugary drinks lose fat faster and are more likely to stay thin.

This is because sugary drinks contain calories, and if you replace them with water, then immediately decreases the number calories consumed per day.

Water in itself speeds up the metabolism. If you drink two glasses of water, then metabolism will accelerate by 10-30% within 40 minutes.

This effect will be stronger if you drink chilled water, because that the body has to heat it.

Conclusion: water can also help you lose weight and maintain your shape. It speeds up metabolism and saturates you with minerals.

High Intensity Workouts

High-intensity training helps to quickly remove fat, as accelerate metabolism not only during the exercise itself, but also after him.

Metabolism continues to accelerate after graduation. exercises. This effect is much stronger from high-intensity exercises than from any other.

Conclusion: if you add high-intensity to your schedule exercise, it will speed up your metabolism and help burn excess fat.

Green tea or oolong tea

Green tea and oolong tea accelerate metabolism by 4-5%.

What is his magic? Tea contains catechins. This antioxidant triggers the process of releasing fat from fat cells and helps the liver to turn fat into energy.

Since these types of tea do not contain calories, they help to lose weight, and prevent it from returning. Discover yerba mate. This drink has powerful thermogenic properties, it activates the mechanism of burning calories in your body, contributes to weight loss by enhancing sensitivity to hormone insulin. As a result of research, it turned out that people who drank tea before training, improved their effect on the body.

Conclusion: green tea or oolong tea can speed up metabolism. These teas also help to lose weight.

Eat spicy food

Pepper contains capsaicin – a substance that can speed up metabolism.

If you eat pepper, your body will burn extra 10 calories for every meal. For a year you lose, so half a kilogram.

Although the effect of pepper is quite small, it is palpable, along with others Ways to help you get to your goal faster. Add mustard in your meal! Scientists have found that consuming one a teaspoon of mustard (about 5 calories) can increase metabolism to 25% for a couple of hours after eating. Benefits according to researchers, can be attributed to capsaicin and allyl isothiocyanates, phytochemicals that give characteristic mustard taste.

Conclusion: spicy foods can help you speed up your metabolism and lose unhealthy fat.

Drink coffee

Caffeine speeds up metabolism by 10%. Like green tea, he too helps burn fat:

• Caffeine restores the sympathetic nervous system and increases lipolysis, the process of splitting fats.
• Significantly increases the effect of fitness training. A cup of coffee, drunk 30 minutes before the training, will improve performance by 12%. Caffeine provides an adrenaline rush. And this hormone is responsible for preparing the body for physical activity.
• The drink contains magnesium and potassium. Trace elements contribute generating insulin in the pancreas. And he stabilizes blood glucose level.
• Caffeine helps break down fat and turn it into energy.

Conclusion: coffee can greatly accelerate metabolism and help you lose weight.

Eggs

Although egg white is low in calories, it’s not contains fat and contains most of the protein found in an egg, eating whole eggs is good for your metabolism. The yolk contains substances that stimulate metabolism, fat-soluble B vitamins, beta-carotene, A, alpha-carotene, D, fatty acids and organic compound choline.

Slow carbohydrates

The body needs extra effort to break down the slow carbohydrates. You can speed up metabolism by consuming foods, which the body must assimilate diligently. Your products are brown rice, oatmeal, quinoa and cereal bread. They are also rich fiber.

Add garlic

This spice improves blood sugar metabolism, controls lipid level. Eating garlic will strengthen your immune system. prevent heart disease, lower blood pressure.

Laugh more

This is not a joke: sincere laughter can lead to an increase basic energy costs and accelerate heart rate by 10-20%. That means 15 minutes of fun can burn from 40 to 170 calories.

Glass of water in the morning

The best and cheapest way to boost your metabolism at home – it is to drink water immediately after awakening. What for? During sleep, your metabolic function the body slows down. To start all the mechanisms in your body, start the morning with a glass of water. And then – a cup coffee.

Minimize booze

Although if you drink a little and rarely your figure does not deteriorate, drinking can slow down your metabolism. Why? When the body has to digest a cocktail, then priority is given it’s for alcohol. And all the other food will be waiting. From this metabolism slows down. Therefore, do not drink more than two glasses, but also try to dilute with water (it will speed up the elimination of harmful substances). Along the way, refuse that usually eat with a cocktail – from french fries and from burgers. Also remember – a little wine can even help with weight loss!

Think About Weight Loss Supplements

Many substances, regardless of the method of their preparation, have thermogenic effect. They can be obtained both from food and from additives. The thermogenic effect is an increase in body temperature. Caffeine, taurine and ephedrine are popular remedies for thermogenesis. But such metabolic stimulation has its drawbacks.

They can tire the adrenal glands, and also cause in the body stress-like effect.

Vitamin B

It plays a key role in turning food into energy. If get enough of this vitamin, then the metabolism slows down, and you get depressed, get tired and run the risk of getting sick. Spinach, melon, broccoli, beans, fish and the eggs. You will immediately find an increase in energy level.

Do not forget about magnesium. Magnesium is involved in the transmission of signals through nerves. But exactly it is usually lacking for many people. Fortunately he found in just those vegetables that are rich in vitamin B. Also its a lot in nuts.

findings

You can speed up the metabolism. This improvement will not happen quickly, but you can make changes to your daily habits, for example, walking instead of driving or standing instead of sitting add high-intensity workouts and exercises for building muscle mass to increase the amount burned by the body calories. All these methods together will give the desired effect, and, in the end Finally, the result will amaze you: you will burn more calories, you don’t have to limit yourself to painful diets, you will have beautiful embossed body, good mood and confidence in yourself. Start today, because the path will be overpowered by the walking one.

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