03.01.2020 13:00
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Metabolism is one of the most important functions in the human body. It is during metabolic processes that food is converted into energy, which is used to maintain body functions. In this article we will look at the reasons why metabolism is disrupted and what is needed to speed up metabolism at home.
Author: Ashurbekova Shamsiyat Tofikovna
Metabolism is one of the most important functions in the human body. It is during the chemical processes of metabolism that all food that has been absorbed is converted into energy, which is used to maintain all functions of the body. Slow metabolism means that components (proteins, fats, carbohydrates) do not have time to be converted into energy, but are stored as fat. Therefore, a slow metabolism can lead not only to deterioration in appearance, but also to obesity or diabetes. In addition, a slow metabolism makes it difficult for people who are on a diet to lose weight. In this article we will look at why this happens and how to improve it.
Why does metabolism slow down?
Before we learn how to speed up metabolic processes, let's look at the reasons why metabolism is disrupted in order not to repeat mistakes.
- Starvation. It is the lack of food that leads to serious metabolic problems. The human body perceives fasting as stress and tries to protect itself from a lack of energy. Therefore, it transfers everything you eat into reserves - subcutaneous fat fiber. That is why all diets based on fasting lead to the same result - weight becomes higher;
- Lack of caffeine. It is this alkaloid that helps the body launch metabolic processes. In addition to coffee, this substance is also found in green tea;
- Cellulose. It is this plant component that helps the digestive system function correctly, and due to its absence, metabolism can be significantly reduced;
- Consumption of alcoholic beverages. When alcohol enters the stomach, the body first processes it in order to quickly rid the body of harmful alkaloids. Everything else will be digested later.
- Vitamin D. The lack of this element directly affects metabolic processes, because it is directly involved in them;
Diet that improves metabolism in the body after 50 years: nutrition
To ensure that the process of losing weight does not cause harm to the body, nutrition must be balanced. A list of foods that speed up metabolism was published above. Here is a diet with a menu for a week that speeds up metabolism after 50 years:
A diet that improves metabolism in the body after 50 years A diet that improves metabolism in the body after 50 years
Metabolism: starting metabolism easily and quickly
First of all, it should be noted that metabolic processes are different for all people. Some people have a naturally fast metabolism, while others have a slow one. Most likely, everyone has friends who can eat without interruption, but at the same time not gain weight. Therefore, it will not be possible to increase your metabolic rate above your normal level. In addition, metabolism directly depends on:
- age, because over the years the metabolism slows down for natural reasons;
- physical activity (directly proportional relationship);
- volume of muscle mass;
- hormonal levels;
- air temperature (as it increases, metabolism decreases).
How to restore metabolism
10.09.2021
Metabolism or metabolism in the body does not depend entirely on genes, so it is quite possible to influence it independently. You've probably noticed more than once when you've sat next to someone who always eats three times more than you but weighs much less. Anyone who is familiar with excess weight knows that extra pounds are quite difficult to get rid of because they boomerang back.
Of course, the most important factor in losing weight is physical activity, but a person's metabolism is also important. The problem here is mainly slow metabolism, which is not entirely dependent on genes. This biological process, which refers to the conversion of food into usable energy in the body, is mainly affected by diet, exercise, as well as the amount of sleep.
This is how you can actually improve your metabolism.
Try to eat regularly (every 2-3 hours). When it comes to nutrition, the most important thing is to eat regularly (every 2-3 hours). If you tend to skip certain meals, such as breakfast, your metabolism will slow down as your body begins to use up its own reserves. Later, you will most likely eat much more than if you had breakfast as usual.
Food should be rich in protein and fiber
A study conducted by Georgia State University found that people who eat every 2-3 hours have less fat and a faster metabolism than those who eat only 2 or 3 times a day. However, this doesn't mean salty snacks, but the perfect mini-meal - with vegetables and healthy sources of protein such as eggs, chicken or nuts. Eating foods high in fiber is one of the best ways to improve your metabolism. In addition, vegetables are very low in calories but high in nutrients.
What foods speed up metabolism
Fish is beneficial for vital metabolism, mainly due to omega-3 fatty acids, which can significantly speed up metabolism. Fish oil increases levels of enzymes needed to burn fat. Also recommended are green or real tea, coffee, apples, grapefruit, spinach, tofu, chicken, protein-rich meats, oatmeal and a glass of low-fat milk or yogurt, as calcium speeds up metabolism.
Try to maintain daily physical activity
Metabolism is the process of processing proteins, carbohydrates and fats to produce enough energy that the body needs to function. However, it only burns fat when it needs energy, so exercise is very important. The body requires extra energy during the first two hours of intense exercise, such as strength training with heavy weights. Muscle burns a lot of calories, so the more muscle you have, the more you burn even at rest.
Lack of sleep slows down metabolism
Lack of sleep can change a person's metabolism. Sanjay Patel of Ohio State University says that lack of sleep can reduce the number of calories the body consumes during sleep - to meet basic life needs such as pumping blood , breathing and repairing damaged tissue. For normal functioning of metabolism, at least eight hours of rest per day is required.
Does Metabolism Really Slow Over Age?
Metabolism slows as we age, especially for those who are less physically active in their later years. Research shows that people who maintain a lifelong level of physical activity can expect very little decline in metabolic activity.
Published in Endocrinology Premium Clinic
Speeding up your metabolism: recommendations for losing weight
Of course, the first thing you need to do is give up grueling fasting. The body, whose metabolism is already disrupted, does not need to be loaded with unnecessary stress. To lose weight and also increase your metabolism, you need to calculate your own daily calorie intake. This can be done using the BZHU calculator, and subtract 10% from the resulting figure. In addition, you need to divide your daily diet into 5 meals. By moderately reducing your caloric intake, you will not harm the body, which, in turn, will burn accumulated fat from a slight lack of calories.
There are a few more tips to help restart your metabolism:
- The average intake of proteins, fats and carbohydrates is 50%:30%:20%. To accelerate metabolic processes, it is necessary to increase the percentage of protein consumption. The body spends more energy on them, thereby speeding up metabolism. In addition, protein consumption has a beneficial effect on muscle mass and overall well-being.
- Refusal of junk food. This means giving up fast food, soda, alcoholic beverages, confectionery, flour, and fried foods. With a low metabolism, such food will literally accumulate in you as fat.
- More cold water. In addition to the fact that you need to drink one and a half liters of water every day, it is also preferably cold. It will speed up metabolism and reduce hunger.
- Sport. Normalizing your diet alone is not enough; to lose weight you still have to do physical activity. At the same time, classes should not exhaust you too much. Otherwise, the body will experience stress and release cortisol, which reduces sensitivity to insulin, thereby causing weight gain.
Metabolic adaptation
Metabolic adaptation, also known as adaptive thermogenesis or “starvation mode,” may also play a role in the development of obesity.
Fasting mode is the body's response to a calorie deficit. When your body doesn't get enough food, it tries to compensate by reducing your metabolic rate and the number of calories you burn.
The degree to which metabolic rate decreases varies greatly between different people.
This slowdown in metabolism is more pronounced in obese people. The greater the slowdown, the more difficult it is to lose weight through dieting or fasting.
Your fasting pattern is likely partly dependent on genetics, but previous attempts at weight loss or exercise may also play a role.
Conclusion: Metabolic adaptation, or starvation mode, occurs when metabolic rate slows during a low-calorie diet. It varies between individuals, but is more noticeable in obese individuals.
In a healthy body healthy mind
Circuit training
When it comes to the most effective workouts for losing weight and boosting your metabolism, neither weights nor cardio can move the scale like circuit training. Circuit training is the best way to shed extra pounds, speed up your metabolism, improve your cholesterol profile, and improve insulin sensitivity. Circuit training can be done both in the gym and at home.
Turn your favorite aerobic exercise (running, cycling, even walking) into a circuit workout, alternating intense periods (30 to 60 seconds) with rest periods (normal speed) for the same amount of time.
You need strong muscles
Even when you're resting, your body is constantly burning calories. In fact, 75% of the calories you burn every day are used just to keep your body functioning. The "resting metabolic rate" is much higher in people with more muscle because each pound of muscle burns about 15 calories a day just to maintain itself. Here you will find effective exercises for losing weight and gaining muscle mass.
Make it quick
A study published in the journal Physiological Reports found that people who did five 30-second bouts of maximal exercise followed by four minutes of rest burned an extra 200 calories. That's just 2.5 minutes of work to boost your resting metabolism.
There is truth in the legs
Ideally, we sleep about eight hours a night. Most people spend another seven to ten hours sitting at a desk. This means that many of us spend the vast majority of our time sitting or lying down. Our bodies weren't designed for this level of inactivity—most of human evolutionary history involved being active, finding food, and staying safe.
Nutritionists say one way to burn more calories per day is to stand more and sit less. One British study found that standing at work burns 50 more calories per hour than sitting.
If you don't think that's a lot, consider this: if you stand for just three hours a day, you'll burn over 30,000 extra calories in one year, which is about 3 kilograms.
Sleep well
If you're chronically sleep-deprived, don't be surprised that you've gained a few pounds without allowing yourself anything extra. Lack of sleep can cause metabolic problems, according to leading nutritionists. This will cause you to burn fewer calories and have less control over your appetite throughout the day.
Lack of sleep, which experts say should be 7 to 9 hours a night for most people, also leads to low glucose levels. This affects your body's ability to use sugar as fuel.
Everyone has sleepless nights, but if it happens regularly, then you're better off getting a good night's sleep and skipping the workout if your goal is to lose or maintain weight.
Contraindications for increasing metabolism after 50 years
Sports and proper nutrition help strengthen metabolism after 50 years.
Any doctor will tell you that a person should not decide for himself whether he needs to improve his metabolism. This should only be done by a specialist. A person needs to take tests, undergo an examination, and the doctor must prescribe treatment, taking into account concomitant diseases. The following conditions and pathologies are contraindications for increasing metabolism after 50 years:
- Gastrointestinal diseases
- Deviations in the functioning of the cardiovascular system
- Renal pathologies
- Diabetes
- Hormonal diseases
- Hypertonic disease
- Obesity and others
Do not self-medicate. If you want to improve your well-being or improve your appearance and lose weight, then contact a specialist. This could be a therapist, nutritionist, endocrinologist and others. The doctor will diagnose and prescribe appropriate nutrition and treatment.
Laugh to your health
It's no joke: Natural laughter can increase basal energy expenditure and heart rate by 10 to 20 percent. This means that a 10-15 minute fun celebration can burn between 40 and 170 calories. He who laughs last laughs! No, this is not from that opera... In general, laugh your heart out!
Less stress - less extra pounds
It's no secret that stress can cause the body to digest food more slowly. The problem is that the foods we eat when we're stressed are usually fatty and high in sugar.
Researchers say the combination of high calorie cravings and a decrease in metabolic rate can lead to significant weight gain. To keep your metabolism running fast, fight stress by laughing with laughter. Research shows that smiling and laughing (see Tip #2) reduces stress hormones.
