How to speed up metabolism? is a typical question that often presents a number of methods of dubious effectiveness. All the most bizarre theories are heard about metabolism, but which ones are really better, physiologically applicable and useful… let's move on to the most common statements and facts.
The editors of estet-portal.com debunk common myths and tell how you can speed up your metabolism.
- What is total metabolism and how is it different from basal metabolism
- How to speed up your metabolism – debunk 7 myths
- How to speed up your metabolism with the right nutrition and sports
What is total metabolism and how is it different from basal metabolism
General metabolism is the totality of biochemical reactions that occur in any living organism, which determine its growth, restoration and maintenance. There are two types of processes: catabolism and anabolism.
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The process of catabolism deals with the breakdown of substances ingested by food. They are digested and then converted into chemical compounds to produce new energy. Specifically:
- Proteins are broken down into amino acids.
- Carbohydrates are broken down into simple sugars.
- Lipids are broken down into glycerol and fatty acids.
- Anabolism instead deals with the synthesis of complex substances. It is at this moment that the body begins to burn energy, activating the process of burning fat and, consequently, losing weight. Anabolism is also important for muscle development.
Basal Metabolism corresponds to the body's energy expenditure at rest. It includes all the energy used for vital metabolic processes and includes the process of respiration, the activity of the nervous system, circulation of the blood, and all other activities performed by the organs. Simply put, it is what our physical body consumes when we are not doing any activities.
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Basal metabolism is 45%-70% of the total. It is expressed in kilocalories and can only be measured under certain conditions, which depend on many factors such as gender, age, weight.
How to speed up metabolism – debunk 7 myths
1. Physical exercise speeds up the metabolism for several hours.
True. Physical activity increases calorie intake at each intensity level. But it is intense training, the famous Tabata method, that brings the heart rate to sub-massive levels, creating an oxygen debt that "pays off" in the following hours.
2. The increase in muscle mass speeds up the metabolism.
Lean mass is due to the summation of the weight of internal organs, connective tissue, muscles and bones. We're talking specifically about lean mass, not muscle mass.
Half-truth: It's true that muscle requires more energy than fat, but a small increase in lean body mass is not enough to enhance metabolism, especially basal metabolism. So the difference will not be in the muscles, but in how you achieve that shape.
Physical activity, quality food and proper sleep are the three guidelines for a healthy lifestyle and metabolism optimization. In addition, despite a significant increase in muscle mass, the energy of basal metabolism is mainly used for the functioning of organs. Another reason that does not justify in practice the connection between the increase in muscle mass and metabolism.
3. Good sleep promotes weight loss.
True. Insufficient hours of sleep lead to a high risk of weight gain due to increased insulin resistance and subsequent rise in blood glucose.
Lack of sleep affects the regular production cycle and hormonal absorption, including hormones that regulate satiety and food cravings. In addition, during sleep phases, hormones are released that promote weight loss and the use of fats for metabolic functions.
4. Certain foods and drinks increase metabolism.
Half-truth. True, they increase metabolism, but they do not matter for real physical and caloric changes. They may help in the process of losing weight, but will not make you lose weight.
Weight loss is a choice that must start with you.
A few aspects of nutrition and metabolism. We are talking about dietary thermogenesis, that is, the calories consumed to convert a macronutrient into energy. Macronutrients are proteins, carbohydrates and fats.
It is proteins that fix the greatest value for dietary thermogenesis. Not only do they require more calories to metabolize, but they are also macronutrients that result in a greater feeling of satiety. With a reasonable and controlled increase in protein in your diet, it can contribute to weight loss and muscle growth, which indirectly leads to an increase in metabolism.
5. Eating small meals often helps you lose weight.
Evidence is scarce. There is little scientific literature on this subject, and low-level research. However, spreading out small meals throughout the day can be helpful to avoid becoming too hungry for main meals and overeating. In addition, small meals with a good separation of macronutrients are easy to digest. It is important to remember that the difference is in the calorie count, not the number of meals. Therefore, the priority should be to eat less and better, not daily frequency.
6. With age, metabolism slows down and there is a risk of gaining weight.
Half-truth. It is true that metabolism slows down with age, but the bottom line is that in youth people tend to do more physical activity (playing, running, exercising). The main reason for adults – it is a sedentary lifestyle.
"Growing Up" often leads to the person becoming less active. Sedentary work, time for family and other priorities, so physical activity takes second place, and lifestyle deteriorates, which is the reason for the increase in fat mass and slow metabolism, as a result, due to age. The solution to the problem is constant physical activity, good food and adequate rest.
7. A sedentary lifestyle impairs metabolism.
Spend 12 hours a day sitting, also known as the "new smoking" lifestyle. In addition to weight gain, sitting is also bad for the back, as it increases the pressure on the intervertebral discs. An alternative would be to take breaks every half an hour to get up and do some exercise (slope, walk, squat).
How to speed up your metabolism through proper nutrition and sports
To get fast metabolism naturally, you first need to learn how to eat right. There are many foods and remedies that you can use to boost your metabolism. It is important to take care of the quantity and quality of proteins consumed, as well as fats and carbohydrates.
As far as proteins are concerned, they should be chosen among high quality products. Those derived from poultry, dairy products, eggs and fish are low in fat. As for fats – foods that contain essential fatty acids rich in Omega-3 and Omega-6.
Carbohydrates should be chosen from those rich in fiber.
According to some studies, carbohydrates have a negative effect on metabolism, it is recommended to reduce the dose of carbohydrates in favor of other nutrients.
Proper nutrition is not enough, sport is also necessary for a fast metabolism. General physical health also affects metabolism, in particular the functioning of the adrenal glands and the thyroid gland.
Training with a focus on muscle mass is great for metabolism because you get the post-burn benefits. In practice, your muscles continue to grow even after a workout. The increased need for energy during exercise forces the body to work harder than at rest. It also increases calorie intake.
Intense Workout
Among sports designed to speed up
metabolism, special attention should be paid to endurance exercises. High intensity interval training and Tabata training are great for metabolism. In addition, by combining them with cardio sessions, you can better stimulate metabolism and burn more fat mass.
Physical RelaxationDon't forget about relaxing activities such as yoga, light gymnastics and Pilates, which are designed to combat stress and promote well-being.
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