Many probably heard that one person eats as much as he wants and does not get fat, while the other gains weight without eating too much. There is nothing surprising. It is all about metabolism and its speed. In the article, we will analyze the concept in more detail. We also learn how to “accelerate” metabolism.
Terminology
Metabolism in the body is a metabolism that can have a different speed. Let us examine in more detail the features of metabolism. What does metabolism affect ? Biochemical reactions occur in the body, during which the calories consumed are converted into energy. The faster this happens, the better. Slower fat is deposited, the figure is saved. And, conversely, the lower the metabolism, the more fat is deposited, since it is absorbed more slowly. This situation not only adversely affects complexion, but also causes disruptions in the functioning of various organs and systems. To prevent these undesirable manifestations, you should know how to accelerate the metabolism.
Factors affecting the rate of exchange
- Age. At a young age, metabolism is much faster than in old age. This means that over the years, the metabolic rate decreases. The older the person, the more difficult it will be for him to lose weight.
- Floor. In women, metabolism is slower than in men. This is influenced by the hormone testosterone, which assists in the formation and maintenance of muscle mass. Muscles spend predominantly more energy for vital functions and normal functioning, in contrast to fatty layers.
- Heredity. A metabolic disorder can be inherited, due to genetic malfunctions.
- Diseases of the thyroid gland contribute to a decrease in metabolic rate.
- Height and body weight. The higher the person’s weight, the more energy is expended for his life. From this it follows that metabolism is faster in large people.
- Activity. With physical exertion, 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. Such situations also include starvation and lack of sleep.
Knowing the above factors, it is easier to understand how to accelerate metabolism in a given situation.
Calculation of metabolic rate
Figuring out how to accelerate metabolism, you need to know its speed. To calculate your resting metabolic rate (RMR), you must use the formula that is most accurate. The calculation is carried out using an indicator of growth, weight, age.
- For women: RMR = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161.
- For men: RMR = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age + 5.
RMR means the necessary daily calorie intake for the body at rest. To calculate the daily rate, physical activity should also be considered.
Diet adjustment
If a person does not have any diseases and abnormalities, it is easy to monitor the weight if you calculate the daily number of calories. This information is indicated on the products. Caloric value is recorded in exclusively all products consumed per day. The calculation is carried out using special tables (they can be found in open sources). Every day you need to try not to exceed the norm of required calories.
How to accelerate metabolism?
The main way to increase the metabolic rate is regular physical activity, in which there is an increase in muscle mass. More energy is being consumed at the same time. For example, fat and muscle tissue are burned per day 20 Kcal and 70-100 Kcal, respectively. Sports load improves blood circulation, speeds up breathing and heart rate, calories are burned faster, and metabolism is accelerated. The main thing is that physical activity takes 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 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 is significantly reduced, the body is depleted, all processes are slowed down.
When a person returns his usual diet again, 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 why, after the end of the diet, people become even more fat. It must be remembered that hunger and overeating reduce the speed of metabolic processes, so you need to eat often in small portions. In addition, a guarantee of 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, and go to the sauna. It also helps to ensure a normal rate of metabolic processes.
Important Products
When splitting food, the body uses a certain amount of energy. To efficiently accelerate the metabolism, you need to eat dairy products, boiled or baked fish, lean meats, scrambled eggs or soft-boiled eggs. Also, the metabolic rate and products containing omega-3 (fatty acids), fiber, vitamin B 6 , iodine are also increased. In addition, it is recommended to eat one lemon and grapefruit daily, as citrus fruits tend to burn fat. Green tea and spices also contribute to the metabolic rate.
Fat metabolism
There are several ways to burn these compounds.
- It is necessary to eat often and little by little, combining this principle with constant physical activity.
- It is necessary to monitor the functioning of the liver, as it produces enzymes enzymes. Due to the activity of its cells, bilirubin metabolism goes well.
- Physical activity should be long-lasting (at least an hour), as blood sugar is burned first, and then fat.
The metabolism of microorganisms
Those or other vital 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 metabolism. This determines that the metabolism of microorganisms is carried out by two different and, at the same time, single processes: anabolism and catabolism. With anabolism, metabolism takes place with the absorption of free energy. In this case, a relatively small amount of nutrient material is consumed. With catabolism, a process of energy release is observed. This consumes a significant amount of substrate. Constructive and energy metabolism 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 exchange is superior to the constructive and leads to significant modifications in the environment, so the study is focused on this particular process. The compatibility of these two types of metabolism allows a slight change in their comparative scales, which depend on certain conditions.