The metabolism is often associated with failure in weight loss. But it will be that you can’t do anything about it? We have helped to discover.
The theme of “metabolism” is the order of the day, being frequently used to justify the weight gain.Expressions such as “my metabolism is slow, so I have more easy to get fat” are often used in this context.
In fact, this type of expressions is intended to reflect that the relationship between diet and metabolism is quite narrow, to the extent that your metabolism adapts to food restriction induced by the hypocaloric diet, leading to a stagnation or increase of weight.
It follows that the inability to lose weight is not always the fault of the excesses or lack of physical exercise. The way the body works also plays a key role in this process and the metabolism can, in fact, condition quite weight loss.
In this sense, restrictive diets, and do not see this effort reflected in the balance, it is a common problem among those who want to lose weight, because the metabolism is working very slowly.
WHAT IS METABOLISM AND HOW DOES IT WORK?
Explaining in a simple, metabolism is a set of chemical reactions that occur in the body to transform and use the energy obtained through food, being personal and characteristic of each individual.
To maintain the vital functions, such as respiration and heart rate at rest, the body needs a certain amount of energy. This energy expenditure corresponds to the basal metabolic rate or basal metabolism.
If this metabolism is accelerated, it burns more easily the energy / calories consumed (and speeds up the process of weight loss); if, on the contrary, is slow, the energy is stored in the form of fat.
However, it is noted that the energy spent in the maintenance of the vital functions, although representing around 70% of the spending, is not the only energy spent per day. It is necessary to add the expenses associated with the enforcement of any physical or mental exertion additional.
HOW TO CALCULATE BASAL METABOLISM?
Currently, the calculation of the basal metabolism or basal metabolic rate (BMR) is made on the base of equations, predictive, being the more used the Harris – Benedict, which is based on 5 factors: sex, age, height, weight and physical activity.
THE EQUATION OF HARRIS-BENEDICT
BMR Women = 655,1 + 9.5 x Weight (kg) + 1.8 x Height (cm) – 4.7 x Age
BMR Male = 66,5 + 13,8 x Weight (kg) + 5 x Height (cm) – 6,8 x Age
The value of the TMB, multiplies the same by the level of physical activity and stress, obtaining, thus, the daily energy needs of an individual.
FACTORS THAT INFLUENCE THE METABOLISM
In fact, there are many factors that can influence the basal metabolic rate, causing it to slow down or speed up. Genetics, age, gender, lifestyle, and body composition (the more lean mass, the higher the basal metabolic rate), are some of them.
Genetics is responsible for setting about 80% of the value of the basal metabolic rate of an individual, being a factor unchanged.
The more you age, the lower the basal metabolism. In fact, the basal metabolic rate drops about 5% for each decade after the age of 30.
Also gender is a factor is not modifiable, that influence, on a large scale, the basal metabolism.
The men by the fact that they have more muscle mass have a basal metabolic rate higher than that of women. People who have more muscle mass have more ease in burning calories because the muscle mass is a tissue metabolically more active than fat mass.
The practice of a balanced diet, respecting the ratio indicated by the wheel of food is essential to a healthy lifestyle and a metabolism balanced and active.
Water is essential for eliminating toxins and for the proper functioning of the metabolism. In this sense, the lack of water slows down the metabolism.
The regular practice of exercise speeds up the metabolism, because the exercise requires a supply of higher energy and, therefore, the metabolism will stay more active and burn more calories to achieve this.
The intense workouts such as biking, racing or crossfit increase up to 25% of the metabolic rate during a period that extends from 12 to 15 hours after the end of the exercise.
If you deprive your body of food by following restrictive diets for extended periods of time, the body adapts in order to reduce the metabolism to burn less energy / calories and stores fat mass, as a strategy of prevention of future deficiencies.
This is the basis of the relationship between diet and metabolism and the reason why, in the long term, diets low in calories are not effective and produce the well-known yo-yo effect: in addition to recovering the weight lost still gain some more pounds, because of this metabolic adaptation that promotes the slowing down of the metabolism.
In addition to the restriction, avoid spending a lot of time without eating and do regular meals throughout the day to keep the metabolism more active.
The more weight you have, the greater will be the rate of basal metabolism, but in this case, is not necessarily a good thing.
WHAT ARE THE CAUSES OF THE SLOW METABOLISM?
EXCESS FAT MASS
One of the most common causes for a slower metabolism is the excess of fat mass compared to muscle mass.
As already mentioned, muscle tissue is metabolically more active than fat tissue, so a higher content of body fat has a has a negative impact on the metabolism.
This is one of the reasons for the energy restriction is prolonged lead to a decrease in basal metabolic rate, since it promotes the catabolism (destruction) of muscle tissue.
Some factors of individual lifestyle can be one of the causes of the slow metabolism. The sedentary lifestyle, eating habits, unbalanced and the intake of certain medications, in particular antidepressants, can slow down the metabolism.
As previously referred to, a “bad genetics” can lead to a metabolism slow down.
In this case, and as this factor is not controllable, one must promote the regular practice of physical exercise with the goal of increasing muscle mass and consequently metabolism.
Hypothyroidism is a medical condition in which the production of thyroid hormone is insufficient.
Since these hormones play an important role in the regulation of appetite and metabolism, people with hypothyroidism have, as a rule, a metabolism very slow and excess body weight.
Another of the causes of slow metabolism seems to be the diabetes. Although still not be completely clear why diabetes slows the metabolism, seems to, effectively, be an association: the diabetic patients have more difficulties in losing weight than non-diabetics.
One of the reasons given is the fact that the levels of glucose (sugar) and insulin in the blood of diabetics are often high, causing a decrease in metabolism.
RESTRICTIVE DIETS PROLONGED
The weight loss and energy restriction trigger a series of adaptations homeostáticas, which culminate in the reduction of the basal metabolic rate and increased food intake.
This metabolic adaptation is based on three fundamental pillars: 1) adaptation hormone; 2) changes in energy expenditure; and 3) increased efficiency of mitochondrial.
The adaptation of the hormonal to the food restriction promotes increased appetite, decreased basal metabolic rate and makes the maintenance of lean muscle mass. In addition, and according to some studies, these hormonal changes persist over time, even after the energy restriction have finished.
In addition to this response, endocrine occurs the decrease of lean body mass, a fabric metabolically very active, and the contribution of vitamins and minerals important for the proper functioning of the metabolism is impaired.
HOW TO SPEED UP THE METABOLISM?
Although there are factors that are difficult to be modified, there are others in which it is possible to act to increase your daily allowance of calories. The practice of physical exercise and the intake of foods that speed up metabolism will help you in this task.
DO NOT SKIP MEALS
As already mentioned, when you spend too much time without eating, slows the metabolism, and favors a more rapid absorption of fat by the body.
In this context, the breakfast is a meal essential, not necessarily very complex, and must include one or more sources of protein and more moderate carbohydrate complex.
DRINK COLD WATER
The intake of cold water increases metabolism because the body has to expend more energy to match the water temperature to the body.
In this way, the cold water, in addition to contributing to the hydration of the organism, accelerates the metabolism and decreases the appetite.
ENGAGE IN PHYSICAL ACTIVITY
As explained above, the practice of regular physical exercise can keep your metabolism working properly and more active, increasing the energy expenditure.
Aerobic exercise and cardiovascular are the most indicated for those who want to lose weight, however, should be merged with the practice of bodybuilding, which ensures the acceleration of the metabolism by increasing muscle mass.
The spices like cinnamon, ginger, saffron and pepper help stimulate circulation, speed up metabolism and even eliminate toxins (detoxify).
In addition to being allied with the weight loss, the spices are also a way to ascertain the taste of your food without the use of another type of ground spices, including the salt.
GO FOR FOODS RICH IN FIBER AND PROTEIN
Consume more fruits, wholegrain cereals, wholemeal bread, vegetables and legumes, speeds up the metabolism by 25% more. To give priority to this type of food, the body spends a good portion of the calories in the digestive process, contrary to what happens with processed foods and refined.
On the other hand, it is known that the different macronutrients have impacts metabolic distinct, being protein to one that requires an energy expenditure higher for their digestion and absorption.
In this sense, it is important to focus on the consumption of foods rich in proteínand moderate the consumption of foods rich in carbohydrates and / or lipids.
FOODS THAT ACCELERATE THE METABOLISM
The answer to the question “How to speed up the metabolism?” is to a great extent by the feeding.And, of course, there are foods that accelerate the metabolism of the other. These are known for food thermogenics.
The protein and the omega-3 present in fatty fish, such as salmon, sardines, mackerel, contribute to the increase of muscle mass and, consequently, metabolism.
Omega-3 also helps to decrease the cholesterol and has anti-inflammatory properties.
LEITE E DERIVADOS
The milk and derivatives, because they are foods rich in calcium, seem to help in weight loss and do not accumulate fats.
The pepper has a substance called capsaicin, that has the ability to stimulate the metabolism to eliminate between 50 and 100 extra calories per day.
The junction of caffeine with a substance called catechins stimulates the nervous system and increases metabolism and fat burning.
The coffee is a stimulating drink that speeds up the metabolism, mainly due to the action of caffeine.
The caffeine contained in a cup of coffee can speed up metabolism up to 15%, in addition to help to mobilize the burning of fat. The ideal is to drink between 1-2 cups daily without milk or sugar), especially before exercise.
Ginger is an excellent ally to help speed up the metabolism. It also has anti-inflammatory properties and antioxidants.
Rich in carbohydrates absorption slow and fiber, beans is one of the foods that forces the body to use extra energy to digest.
In addition, the bean has a carbohydrate of low glycemic index, promoting satiety longer-lasting.
This fruit helps to detoxify the liver, accelerating the metabolism. It is a good option to satiate the hunger in between meals.
5 RECIPES TO SPEED UP METABOLISM
1. BANANA WITH CINNAMON
With only banana, cinnamon and natural yogurt, is a dessert very easy to do to speed up the metabolism.
2. CREAM OF PUMPKIN WITH GINGER
If you prefer your soups, here is a good tip to increase your metabolism.
3. JUICE BEET, APPLE, LEMON, CARROT AND GINGER
Also the juice can be part of your power to speed up the metabolism.
4. GRILLED SALMON WITH GINGER
In addition to the soup, also can give a push to your metabolism by adding ginger to your dish of salmon.
5. SALAD TO DETOXIFY
If you prefer a salad, we leave here a suggestion with arugula, lettuce, tomato, ginger, lemon and grilled chicken.
Although the metabolism to be influenced by factors non-modifiable such as genetics, age and gender, it is known that a balanced diet with the proper ratios of food and well-distributed throughout the day, together with the practice of physical activity, is a major factor to speed up the metabolism.
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