What is metabolism?
Let’s make it clear – what exactly is metabolism ?! Simply put – metabolism is the process that converts calories from foods in our body to energy. Metabolism consists of anabolism and catabolism. Anabolism is a process in which the energy is used for the construction of new cells and tissues, and the catabolic state represents the storage of energy (in the form of fat) in the body to ensure a proper functioning of the whole organism. Our body weight can be presented in the form of a formula to make it clearer:
Body weight = catabolism – anabolism
MYTH OR REALITY
Well-known medical myth is that skinny people have a “strong” or accelerated metabolism, and that people with more pounds have thicker “bad” or slowed metabolism, which is not true. The reality is much different. It does not mean that only thin people have a fast metabolism. The research has shown that the ‘weaker’ metabolism in most cases is not a reason for a person’s obesity. Metabolism depends on many factors, which you might not have guessed. Some of these factors we can not influence such as: age – because as we get older, we lose more muscle mass, and increase the amount of fat. So, when you lose muscle your metabolism slows down, and the fact is that the rate of burning calories slows down by five percent every ten years; men generally have a faster metabolism than women, because they are bigger and naturally have less fat; Hypothyroidism -less active thyroid gland, which slows metabolism and inevitably leads to getting obese with some people this gland is more active than the other; Genetic factor – some people are just lucky that their metabolism is faster, while others unfortunately not.
Metabolism in “hibernation”
The main problem of most people is “famous” slow metabolism. Many people complain that they are slow metabolizers, and in fact do not know how it actually works. Simply put, it is the speed at which the body burns calories ingested. So often happens that in order to loose weight, many skip meals and that is a huge mistake, as this only further slows down the metabolism.
How? Simply, as well as other animal species and humans have an instinct for self-preservation and the body responds to “starvation” by slowing metabolism to reduce calorie consumption so we can survive that long. On the other hand, when we start eating normally, our metabolism remains slow for a while, and this is why dieats are usually ineffective and therefore when you stop dieting for a short time not only restore the lost weight but also get a few more.
The body burns calories around the clock, regardless of whether they are moving or resting. The energy you always need, even while you sleep. Therefore, you should not be missing meals. The longer intervals are between meals, metabolism slows down and “fall into hibernation” How do you wake up? There’s no point to exercise if you then increase your intake of fat. You are not getting fat by the lack of exercise, but because the body is “filled” with more calories than it is really necessary. Of course, you can eat the foods you love but only as long as it is in certain quantities and while deployed in more meals during the day and not one or two.
Sleep -When we sleep little our metabolism slows down its work. Worse still – sleep deprivation increases the secretion of the hormone ghrelin, which increases hunger. At night while you sleep, your metabolism is at its slowest mode so it is important that the evening meal is not plentiful.
More and less – A famous rule. It is true. You should have five to six meals a day. More often, smaller meals. And between the three main meals you have to have a snack in the form of fruit or yogurt.
Training – The best time to exercise is when you are in the mood. For most people this is morning. Morning is the time when certain hormones reach the highest level, and it is best to boost metabolism in this way. You spend more calories in the morning than in the afternoon, when hormone levels decrease.
Water – In every physical process water plays a major role. If you do not get enough water, the body will be 2% slower in burning calories and when you drink half a liter of water metabolism is accelerated.
Stress – long time ago, for the caveman stress was beneficial. Why? Caveman was under stress when it came to food shortages. Stress has launched survival mechanism that slowed his metabolism to storage of energy in the form of fat. Today there is no problem with food shortages, however stress mechanism has not changed. So, when we are stressed about anything, our metabolism slows down. The researchers found that ten-minute laugh every day may well to promote energy consumption, and therefore calories.
LITTLE TRICKS YOU MAY NOT KNOW
In addition to training and proper nutrition, there are tricks that can help you in your intention to speed up metabolism. I could mention all the foods that help accelerate metabolism, and that many people do not know they have such an impact but I have chosen some of the most effective:
Green tea – is one of the most popular teas that promote fat burning and that speeds up the metabolism because it contains antioxidant and recommended doses is 2-3 cups a day for great results
Coffee – Caffeine increases energy and stimulates the central nervous system. The only drawback is that this effect is short and we should be careful with the intake.
Hot spices – contain chemical substances that are excellent for a faster metabolism, such as hot peppers contain capsaicin, which improves blood circulation and thus speeds up the metabolism
Grapefruit – is also one of the foods that can help in order to speed up metabolism, because it contains vitamin C and fiber. However, grapefruit speeds up the heart and people with an increased heart rate at rest should be cautious to use it.
Almonds – Raw almonds are excellent health and fit in everyone’s diet. Raw almonds speed up the metabolism, and studies have shown that regular consumption of almonds speeds up the weight loss to 62%
Cinnamon – who loves cinnamon then this is a great trick for speeding up metabolism, it can be inserted in the coffee, the cakes, the juices but again we should not exaggerate
Ginger – This herb has strong effect on the digestive system and largely speeds up the metabolism. One of the oldest spices used as a raw material for many products for weight loss
Excessive sitting of 8 hours a day except promotes obesity and slow metabolism, and also diabetes, stroke and other diseases in medicine, collectively known as the “sitting disease” or disease seating. So, no excuses already set aside at least 4 times a week watch for yourself and for your health.
To summarize … the metabolism and weight depend on many factors, both of those to which we can influence and those that can not. Nutrition, training, vacation, etc … everything is important in achieving results. As much as we are today all in a hurry and have less time, you should find time for yourself, if nothing else, at least that hour.