Decreased metabolic rate invariably leads to weight gain. Speed ​​up metabolism and lose weight - easy and simple. It is enough to eat right, drink water, exercise and sleep at least 8 hours a day.

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Metabolism is a complete complex of biochemical and energy processes that ensure the use of nutrients in order to maintain the human body in an adequate state. These processes primarily include involuntary primitive tasks: control of body temperature, respiration, digestion of food consumed. In other words, metabolism is the metabolism or the rate at which food is converted into energy. It is thanks to the acceleration of metabolism - the ability to use calories more efficiently and lose fat mass - that a person begins to lose weight and vice versa.

Determination of metabolic rate

Many factors influence the metabolic rate, such as gender, height, age, physique, heredity, etc. No less important for the body is the emotional state, lifestyle and hormonal balance. Physical activity, physical labor and muscle building are recognized as the best metabolism accelerator.

Do not forget that a prolonged enumeration of calories is fraught with the formation of excess fat mass, and a lack of it can slow down the metabolism, and not speed it up. In this regard, it is necessary to know your daily energy intake and stick to it, without exceeding or underestimating.

To determine the metabolic rate, the metabolic rate formula is used: RMR = 655 + (weight * 9.6) + (growth * 1.8) + (age * 4.7).

• 1.2 - with weak physical activity or sedentary work;
• 1.37 - with minor sports training up to 3 times a week;
• 1.55 - with intense sports activities and work associated with physical activity;
• 1,725 ​​- with regular daily training and a sports lifestyle.

The final result is an indicator of the required daily calorie consumption. All energy consumed in excess of the norm will be converted into fat mass.

Metabolic processes: catabolism and anabolism

The metabolic process is the exchange of substances and energy needed by the body for active life. When the metabolism speeds up, a person loses weight, but if it slows down, he gains weight.

The metabolic system is divided into two interrelated processes:

1. catabolism. The breakdown of complex substances in the body into simple ones up to the final products of metabolism.
2. Anabolism. A combination of processes, the purpose of which is the formation of cells and tissues and their constant renewal. In this case, the synthesis of monosaccharides, amino acids, nucleotides, proteins.

The above two processes, being balanced, stimulate the adequate functioning of the body and its development. Important to maintain this balance are hormones and enzymes that catalyze the transformation of one substance into another. Such processes take place daily inside a person. Energy is expended even while eating or sleeping. The standard of living of a person directly depends on metabolism, and any of its violations bring discord into the vital activity of the organism.

Nutrition to speed up metabolism

Proper nutrition plays an important role in shaping the metabolic rate. As you know, the digestion of food requires a certain amount of energy, which means that you should eat often and in small portions. It is important not to skip breakfast. The metabolic process is actively launched if the body receives a portion of food within 40 minutes after waking up in the morning.

There is a list of products that can speed up the metabolism for a short period of time. These include: hot spices and spices, green tea, protein foods, grapefruit and lemon, caffeine, apples and pears, calcium-rich foods, soups.

The body uses about 30% of calories to process protein foods, while only 2-3% is enough to process carbohydrates. Therefore, it is much easier to speed up metabolism and lose weight with protein foods. In addition, meat and dairy products are rich in linoleic acid, which prevents the deposition of fat.

But it is worth noting that the transition to a purely protein diet is not recommended. First, fats and carbohydrates are also required by the body as a source of nutrients. Secondly, excessive protein intake adversely affects the functioning of the kidneys and liver.

Hot peppers and similar spices can speed up blood circulation for a short time. Energy expenditure is increased by up to 50% and metabolism is accelerated for several hours. Seaweed, seafood, and iodine-rich foods improve metabolism in underactive thyroid glands.

Omega-3 acids, found in sufficient amounts in fish and vegetable oils, help regulate leptin levels, which affect the rate of fat burning. Experts recommend taking fish oil daily to speed up metabolism. It can also be replaced with lean fish, walnuts and rapeseed oil.

Water to increase metabolic rate

Water is involved in almost all chemical processes occurring in the human body, therefore, it performs one of the decisive functions in metabolism. Tea, coffee, compote or juice cannot replenish the water level required by the body every day. There are several reasons for this.

Firstly, people consume tea, coffee and compote with a certain portion of sugar. The harm from such an easily digestible carbohydrate is difficult to overestimate. Sugar quickly leads to extra pounds. In addition, it increases the pressure in the cells, which contributes to an even greater loss of fluid.

Secondly, strong tea, black coffee and many carbonated waters contain an impressive amount of caffeine, which dehydrates the body to a large extent. Each cup of such a drink leads to the fact that the body loses water several times more than it receives. In such conditions, there is not too noticeable, but constantly flowing dehydration.

Being in a state of constant water deficiency, the body tries to slow down the metabolism in order to preserve the available fluid for a longer period. The conclusion follows from this: in order to eliminate metabolic disorders, it is first necessary to drink more pure non-carbonated water without any additives. It is not necessary to refuse coffee and tea, but their daily amount should be limited to reasonable limits.

Remember 2 important conditions, the observance of which will help to quickly activate the metabolism at full strength and drive off excess body fat:

• Even clean water is not recommended to drink a large amount at a time. Ideally - 15 times 100-150 ml.
• Do not drink water with food or drink immediately after eating.

The effect of diet on metabolism

Any strict diets that involve the consumption of less than 1000-1400 kcal per day adversely affect the metabolic system. They are able to reduce body weight for a short period of time due to the loss of water and muscle mass. But, as you know, both the first and second factors are considered an impetus to slow down the metabolism, and not to accelerate. As a result, the rate of fat burning will decrease, and body weight will begin to increase.

But not all diets are created equal. A University of Pittsburgh medical team has created a unique metabolic-boosting active-calorie diet. It is based on a special combination of products. Chief among them are chewy foods (hard fruits, vegetables, tough meats, nuts) that need especially strong chewing and digestion.

The diet implies a slightly smaller amount of bulk food that causes a feeling of satiety for a long period of time - muesli, cereal, whole grain bread. Once a day, the use of any energy ingredient is allowed - tea, coffee, dark chocolate. A special place is reserved for hot spices. One dish per day should be seasoned with hot pepper, mustard or garlic.

Such a menu, according to experts, will speed up metabolism by more than 20% over time. But only if you do not overdo it with nuts, chocolate or caffeine.

Protein to activate metabolism

Protein food as part of the daily diet is important not only for athletes, but also for ordinary people. This component is present in all cells, tissues, bones and muscles of the human body. Its deficiency has a detrimental effect on organs and systems, leading to disruption of metabolic processes.

The presence of the right amount of protein in the diet helps to speed up the metabolism and burn 200 kcal more per day. One of the components of proteins is amino acids, which are much more difficult for the body to break down and digest than carbohydrates and fats. And therefore, more energy (calories) is spent on their processing.

You don't have to go on a high protein diet to lose weight. Proteins in 20-35% of daily calories are enough to normalize metabolism. Suppose, at a rate of 1800 calories, no more than 650 kcal should be allocated to protein foods. Eggs, chicken breast, legumes, cottage cheese, fish are considered excellent sources of such a trace element.

Physical activity for metabolism

The human body is in a continuous process of burning calories, even during periods of passive rest. People with more muscle mass have a significantly higher metabolic rate. The reason is that each kilogram of muscle is able to burn about 13 calories per day to maintain themselves in an adequate state. While 1 kg of fat consumes only 5 kcal.

Any physical activity can have a positive effect on human metabolism, but the mechanism of their action on metabolism is somewhat different:

1. Power training. This type of physical activity can increase metabolism by 7-8% over time due to the energy required for muscle mass. Also, do not forget about the burning of fat during the workout itself and 2 hours after it is completed. If the volume of muscle mass decreases with age, the metabolic rate will correspondingly weaken. Therefore, muscle building exercises are important and necessary at any age.
2. Interval training. Due to the alternation of physical activity with high and low intensity, additional stress arises, which contributes to a faster acceleration of metabolic processes. Interval training in addition to cardio exercises helps to burn 2 times more fat cells.

Sleep to speed up metabolism

In the course of a study at the Portland Center, experts deduced a pattern: people who are on a diet, but sleep up to 6 hours a day, lose 55% less weight than those who monitor their sleep patterns. As a result of lack of sleep, the body produces insufficient amounts of the hormone of satiety - leptin. At the same time, ghrelin, the hunger hormone, is produced more actively. As a result, a person begins to consume food much more than the body really needs.

The conditions in which a person sleeps are important. The optimal environment is a cool room. Covering with a blanket is not recommended. Slightly cooling down during sleep, the body begins to burn calories many times more actively. Also, do not forget about the emotional state. Horror movies, stressful situations and scandals before a night's rest are fraught with the production of cortisol, a stress hormone that slows down metabolism.

How to increase metabolism - look at the video:

Slow metabolism is a common problem for those who lose weight. The reason for this is age-related changes in the body, malnutrition, poor physical activity, lack of sleep and an excess of stressful situations. And if no one can overcome age, then everyone will be able to cope with the rest of the points.