Many people have probably heard that one person eats as much as he wants and does not get fat, while another gains weight without eating too much. There is nothing surprising. It's all about metabolism and its speed. In the article we will analyze the concept in more detail. We will also learn how to "accelerate" metabolism.
Terminology
Metabolism in the body is a metabolism that can have different speeds. Let's take a closer look at the features of metabolism. What affects metabolism? Biochemical reactions occur in the body, during which the consumed calories are converted into energy. The faster this happens, the better. Fat is deposited more slowly, the figure is preserved. And, conversely, the lower the metabolism, the more fat is deposited, since it is absorbed more slowly. This situation not only adversely affects the complexion, but also causes disturbances in the work of various organs and systems. To prevent these unwanted manifestations, you should know how to overclockmetabolism.
Factors affecting exchange rate
- Age. At a young age, metabolism proceeds much faster than in old age. This means that over the years, the metabolic rate decreases. The older a person is, the more difficult it will be for him to get rid of excess weight.
- Gender. Women have a slower metabolism than men. This is influenced by the hormone testosterone, which assists in the formation and maintenance of muscle mass. Muscles expend predominantly more energy for life and normal functioning, unlike fat layers.
- Heredity. Metabolic disorders can be inherited due to genetic failures.
- Thyroid diseases contribute to a decrease in metabolic rate.
- Height and body weight. The higher the weight of a person, the more energy is expended for his life. It follows that the metabolism is faster in large people.
- Activity. During physical activity, the need for energy increases. Accordingly, the metabolic rate is significantly higher in an active person.
- Stress. Nervousness, depression and stress reduce the metabolic rate. These situations also include fasting and lack of sleep.
Knowing the above factors, it is easier to understand how to accelerate metabolism in a given situation.
Metabolic rate calculation
Finding out how to boost your metabolismyou need to know its speed. To calculate your resting metabolic rate (RMR), you need to use the formula that is the most accurate. The calculation is carried out using the indicator of height, weight, age.
- For women: RMR=9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age - 161.
- Men: RMR=9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age + 5.
RMR means the required daily calorie intake for the body at rest. Physical activity should also be taken into account to calculate the daily indicator.
Diet Adjustment
If a person does not have any diseases and abnormalities, it is not difficult to monitor weight if you calculate the daily amount of calories. This information is indicated on the products. Calorie content is recorded for exclusively all products consumed per day. The calculation is carried out using special tables (they can be found in open sources). Every day, try not to exceed the required calories.
How to boost metabolism?
The main way to increase your metabolic rate is through regular physical activity that builds muscle mass. At the same time, more energy is used. For example, fat and muscle tissue burn 20 kcal and 70-100 kcal per day, respectively. Sports load improves blood circulation, increases breathing and heart rate, calories are burned faster, and metabolism accelerates. The main thing is that physical activitytook place daily, preferably in the evening, but no later than three hours before bedtime. The most suitable time for this is 18.00-19.00 hours. The bottom line is that in this way a person increases the frequency of increased metabolism. The main thing is not to use all kinds of diets. As a result, the metabolic rate decreases significantly, the body is depleted, and all processes slow down.
When a person returns to his usual diet, fats begin to accumulate "in reserve" in the form of deposits. Thus, the body reacts to forced starvation and tries to reinsure itself. This is the answer to the question of why after the end of the diet, people gain weight even more. It must be remembered that hunger and overeating reduce the rate of metabolic processes, so you need to eat often and in small portions. In addition, the key to a good figure is a hearty breakfast and a meager dinner. Among other things, it is recommended to get enough sleep, walk more often, go for massages, go to the sauna. It also helps to ensure the normal speed of metabolic processes.
"Important" foods
When breaking down food, the body uses a certain amount of energy. To more effectively accelerate metabolism, you need to eat dairy products, boiled or baked fish, lean meats, scrambled eggs or soft-boiled eggs. Also increase the metabolic rate and foods containing Omega-3 (fatty acids), fiber, vitamin B6, iodine. In addition, it is recommended to eat one lemon and grapefruit daily, sohow citrus fruits burn fat. Green tea and spices also help increase metabolism.
Fat metabolism
There are several ways to burn these compounds.
- You need to eat little and often, combining this principle with constant physical activity.
- You need to watch the functioning of the liver, as it produces enzymes enzymes. Thanks to the activity of her cells, bilirubin metabolism is going well.
- Physical activity should be long (at least an hour), as blood sugar is burned first, and then fats.
Microorganism metabolism
Those or other life processes that occur in microorganisms make up the metabolism. The resulting end products of these processes are called metabolites. This species is characterized by constructive and energy exchange. This is due to the fact that the metabolism of microorganisms is carried out by two different and, at the same time, single processes: anabolism and catabolism. In anabolism, metabolism takes place with the absorption of free energy. In this case, a relatively small amount of nutrient material is consumed. During catabolism, the process of energy release is observed. This consumes a significant amount of substrate. Constructive and energy exchange is very diverse. Microorganisms are able to use a huge amount of organic and inorganic compounds as the main source of energy. The flow of energy metabolism exceedsconstructive and leads to significant modifications in the environment, so the main attention is the study of this particular process. The compatibility of these two types of metabolism allows for a slight change in their comparative scales, which depend on certain conditions.
