Underweight or overweight are the two most common problems among the inhabitants of the entire planet. Some are on exhausting diets, others are buying a variety of drugs, but it is not possible to correct the situation. Most likely, only because they are not familiar with the most important process in the human body - metabolism. After all, it is from him that the weight of a person depends. In this article we will learn how to restore metabolism, and what it is.
Absorption and decomposition of substances
Metabolism (metabolism) is one of the main properties of any healthy organism. In general terms, this is a set of biochemical processes that are divided into two large groups. The first is responsible for the absorption of nutrients (assimilation), and the second for their breakdown (dissimilation). Normally, these two processes should work the same. If any of them starts to fail, it immediately affects the weight of the person. Before we learn how to restore metabolism, we will look at how assimilation and dissimilation work.
Excess weight problem
So, if in the body the function of dissimilation is impaired, that is, useful nutrients decay very slowly - the person begins to gain weight. If during normal operation the body immediately converts the resulting food into energy, then in this case it processes it into fat, which is most deposited on the stomach, hips and buttocks. This is due to the fact that for some reason (we will consider them later), the body is trying to make a reserve for itself.
Weight loss problem
Another failure in the metabolic processes of the body causes weight loss. This is no less terrible and dangerous disease than obesity. In this case, the body processes not only the nutrients that enter it with food, but also reserves. It turns out, no matter how much a person eats, he does not get better, but loses weight even more. All blame the accelerated metabolism. Most often, such a malfunction occurs from abnormalities in the thyroid gland, and without medical treatment it will not be possible to cure it.
Causes of metabolic disorders
An organism is an ideal creation of nature, which, as a rule, works without failures. This happens until people themselves begin to intervene in natural processes. In order to learn how to restore metabolism, you need to find out why it is broken.
So, the most common cause of metabolic disorders is a person’s lifestyle. Lack of physical activity, improper and irregular nutrition, various fashionable diets, changes in hormonal levels - all this affects the processes of human metabolism.
A few words about the dangers of diets
In fact, diets are very detrimental to the metabolism and condition of the body as a whole. So, for example, the girl found out a new-fangled way to lose weight and decided to try it in order to lose a couple of extra pounds. Imagine that it was a mono diet on tangerines, and it must be adhered to for at least a week. Well, for seven days, the girl ate tangerines and added a few other foods to the diet. What was the body doing at this time?
Of course, there cannot be much energy from this fetus, and the process of dissimilation occurred mainly due to fat reserves. Two kilograms of excess (in her opinion) weight was gone, and the girl was satisfied with the result, but her body was not. Now, when she begins to eat normally again, all the wasted stocks will return, and they will also take with them a couple of others (well, just in case). This happens, after a diet, excess weight returns very quickly, and even with an increase. Later we will learn how to restore metabolism after such mockery of our body. It is also interesting to note that the more kilograms a person had before a diet, the more dangerous it is for him. And that's why.
Weight and calorie dependency
Calories are energy derived from nutrients (the foods we eat). The body spends it every minute. Each movement and even sleep requires a certain amount of energy. In addition, the more body weight, the more calories it needs. So, for example, if a girl weighing 50 kg needs 1200 kcal for full life support at an average load, then for 100 kg - 2000 kcal.
The big difference in the nutrition system is played by the composition of the food itself. So, fast carbohydrates are fast calories that not only supply the body with energy, but are stored as fat in various places. In the case of diets, it turns out that the fuller the girl, the greater stress for her body will bring such food, and the more kilograms she will gain later. A huge mistake is made by those who are trying to get better at the expense of fast foods. With uncontrolled weight loss, this will produce the opposite effect.
But in order to understand how to restore metabolism in the body, you need to accurately calculate the required number of calories that you need to consume. For this, various sites have special online calculators. You will need to enter only weight, height, age and level of physical activity.
The first stage of metabolic recovery
Of course, metabolism is related to the food you eat daily. Most likely, if you have it broken, something in your diet is wrong. So how to restore metabolism in the body? First of all, you need to calculate the number of calories per day. With a change in weight, it will need to be recounted. This figure should be divided by 5, but not equal parts.
- 25% - first meal. It will be breakfast. After waking up, no more than an hour should pass.
- 15% - the second dose, 2 hours after breakfast. The so-called first snack
- 25% - the third meal is lunch. Three hours after the previous one.
- 15% - the fourth meal. The so-called second snack
- 20% - the fifth and last meal is dinner. It is advisable that his admission occur before 7 pm.
Fractional nutrition will be useful, both for those who want to lose weight, and those who are trying to gain it.
Man is what he eats
As mentioned earlier, the diet of each person should be closely related to the number of calories consumed. If a person asks about how to restore metabolism and lose weight, then for him this information is especially important. So, the diet should consist of proteins, carbohydrates and fats. All must be of good quality.
The first and most important part of food is proteins (proteins). They are found in meat, fish, dairy products and legumes. It is best to choose lean meats (chicken, turkey, veal). Normally, a person should consume 100 g of pure protein per day. For those who are losing weight, 20-40 g must be added to this figure. The fact is that the protein is processed by the body into muscle mass, and it is it that is responsible for burning fat. It should also be borne in mind that in each product the content of pure protein is different. For example, 100 g of boiled chicken fillet contains only 16 g of pure protein. Accordingly, in order to satisfy the daily requirement, it is necessary to eat 625 g of meat. But the diet should be varied? Therefore, these 100 grams of pure protein should include dairy products, and legumes, in particular nuts.
Carbohydrates are another important part of food. Their sources are: cereals, fruits, bakery products, sweets. The norm of carbohydrates per day is 160 g. If you are wondering how to restore metabolism and lose weight, it is best to give preference to cereals and fruits, reducing the amount of fast carbohydrates such as soda, yeast bread, sweets and cakes.
Fats (lipids) are also a very important part of food. They should never be removed from the diet. But fats are different. For a person, the daily norm is 30 grams. It is best to give preference to such products: red fish, nuts, corn or olive oil. The fats contained in these products help normalize metabolism.
Of course, at first it might seem that understanding all these numbers is quite difficult. To facilitate the first time, you should start a special diary for yourself, where to record all the menus for the day.
Drinking mode
Water is the life-giving force. Without it, a person will die in a few days. In order to restore metabolism, it is necessary to drink a sufficient amount of liquid. Normally, a person should consume at least 20-40 ml of pure ordinary water per kilogram of weight. If you like a drink like coffee, then for each cup you drink you need to drink 2 extra water. The thing is that caffeine dehydrates the body. Please note that after one cup of coffee, a person goes to the toilet at least several times. How to restore metabolism at home? A sufficient amount of liquid should be drunk, and then the metabolism will accelerate.
Physical exercise
As mentioned earlier, the body processes nutrients into energy, which, in turn, is consumed by the body for various purposes. In addition, metabolic processes are very closely associated with muscle mass. Fixed lifestyle leads to the fact that the metabolism begins to malfunction. Interestingly, some people experience a slowdown in metabolism, while others, on the contrary, accelerate. It does not matter if you want to lose weight or, conversely, gain weight, you should increase physical activity. How to restore metabolism at home? You do not have to go to the gym for this. Start your morning with the most regular exercises, and your day will be full of energy for the whole day.
Summing up, it should be said that metabolism can be restored if you completely change your daily regimen. In general, it depends on nutrition, drinking regimen and physical activity. In some individual cases, metabolic disorders are associated with hormonal levels and changes in the endocrine system of the body. How to restore a metabolism impaired due to malfunctioning of the thyroid gland? In this case, you should consult a medicine. If there is a problem with weight, first of all, you need to go through all the necessary examinations and find out the true cause of the metabolic failures. An experienced doctor and nutritionist will always tell you how to restore metabolism in the human body. And all of the above recommendations are for informational purposes only.