Most likely you often hear some people complain of weight gain due to slow metabolism. But what that means and whether metabolism is really the culprit for obesity? And if so, is it possible to accelerate our metabolism to burn more calories?
Contrary to common understanding, slow metabolism is rarely the cause of excessive weight gain. Although your metabolism affect the basic energy needs of your body, food intake and beverages lays down how much you weigh.
The conversion of food into energy
Metabolism is the process by which your body converts food into energy. During this complex biochemical process calories in food and beverages combined with oxygen to release the energy needed by the body to function. Even when you relax, your body needs energy for all its “hidden” functions like respiration, circulation, balance hormone levels, growth and renewal of cells.
The number of calories that your body uses to perform these basic functions is known as the basal metabolic rate, or more simply metabolism. Several factors determine your individual metabolic rate:
The size and composition of your body – people with larger body size and more muscles burn more calories even when at rest.
Your gender – men usually have less fat and more muscle mass than women of the same age and weight, respectively burn more calories.
Your age – with age, muscle mass decreases Court of fatty tissue, which slows fat burning. After age 25, the average person’s metabolism slows down between 5% and 10% per decade.
Besides your basal metabolic rate, there are two factors that determine how many calories your body burns each day:
Processing of food (thermogenesis) – the process of digestion, absorption, transport and storage of food you eat also leads to burning calories. Thermogenesis is responsible for 10% of calories consumed each day. Most often the level of energy needed by your body to process food stays relatively stable and does not change easily.
Physical activity – physical activity and exercise such as tennis, walking to the store, walk the dog or any other movement is responsible for the rest of the calories that your body burns each day. Physical activity is the most variable factor that determines how many calories daily forests.
Metabolism and weight
Perhaps it is easier to blame your metabolism for weight gain. As metabolism is a natural process, your body tries to balance it so that it meets your individual needs. So if you apply the so-called. “Hungry” diet, your body compensates for the lack of food and calories slows body processes and keeps calories for survival. Only in rare cases can rise weight due to a medical problem that leads to a slowdown in metabolism, such as Syndrome Cushing or delayed function of the thyroid gland.
Unfortunately, gaining weight is most often the result of taking more calories than you burn. To lose weight, you must create an energy deficit by taking low calorie foods and beverages or by increasing the calories you burn through physical activity, and why not both?
Speeding up metabolism
How to increase your metabolism?
The most natural way to speed up your metabolism is to increase your body’s need for energy. Here are some scientifically proven ways to do this:
1. Sleep! Scientists have found a link between metabolism and sleep. Insufficient sleep can seriously slow down your metabolism, so try to get the necessary amount of sleep.
2. Drink green tea – this super drink not only full of antioxidants, but scientists also boosts metabolism. In addition, it contains 0 calories, so no reason not to enjoy a cup or two of green tea a day.
3. Train intensive – ie. training with high intensity (High Intensity Interval Training – HIIT), as intense running and quick cardio exercises can speed up your metabolism and continue to burn calories long after your workout is over. According to a survey cycling for 45 minutes can accelerate your metabolism in the next 12 hours.
4. Do not skip breakfast – you may want to sleep longer rather than get up and cook breakfast, but studies show that rapid metabolism requires taking breakfast. If you have no appetite in the morning, start your day with something small like a bowl of yogurt or fruit.
5. Drink plenty of water – forget the replacement of water with fizzy or sweetened drinks. Drinking enough water improves digestion and burning calories. You may need more than the recommended eight glasses a day.
6. Eat spicy food – the next time you cook chicken for example, you can season it with pepper, ginger and other spices. They also contribute to the acceleration of metabolism.
7. Eat wisely – you know that eating can actually accelerate calorie burning? Some foods like tuna and grapefruit are accelerating metabolism, as well as foods rich in protein such as eggs, for example.
8. Eat often – take a moderate amount of food on average every three hours. Frequent feeding not only boost metabolism for a short period of time, but also food and shows muscles of your body that will not be left hungry. According to a study of Georgia State University, people who are fed every 2-3 hours have less adipose tissue than those which are only fed 2-3 times a day.
9. Reduce your intake of saturated fats – they slow down your body’s ability to burn fat.
10. And last but not least – laugh often! Scientists have found that laughing 10 minutes a day burns calories. Here’s another reason to be smiling!