Metabolism - what is it. Fast vs Slow Metabolism - What's the difference? Metabolism: role in weight loss and mass gain

Hi guys! First of all, I congratulate you on the first day of summer! Summer is just awesome! A completely different mood appears, you want to work less and less, you feel the approach of the long-awaited vacation. Strawberries and sweet cherries are already being sold on the market - by the way, which of you has already “fortified” with this good this year? I'm already!

But today I would like to discuss with you the topic of overclocking metabolism. This will be very relevant for all of us, but especially for those who are planning to lose weight. On the pages of my blog, I have already raised a similar question. There is an excellent article on the topic. I strongly recommend it for study, since we are talking about it!

Many people who want to lose weight fail to achieve their goal, even if they do everything right. The reason for this may be insufficiently fast metabolism (metabolism). This is such a vital process that determines the rate of vital reactions in the human body. Thanks to this article, you will learn what effect metabolism has on getting rid of extra pounds and how you can increase its speed.

As usual, we will discuss everything briefly, informatively and without unnecessary water. And if something is not clear - the comment form is below. Yes, I almost forgot - if suddenly the question arose of slowing down the metabolism in order to gain weight -

Several factors naturally affect the speed of metabolic processes, but one of the mega-important ones is nutrition. There are a number of rules on how to start the metabolism for weight loss that must be followed. Let's pay attention to them:

1. Morning meals should not be ignored. It is a hearty breakfast that is the key to starting the metabolism. In general, no one has canceled oatmeal for breakfast and a couple of eggs, so don’t even try to fidget ...
2. It is necessary to adhere to fractional nutrition, eating at least five times a day every 2.5-3 hours. If the time intervals increase, the body will receive a signal to switch to energy saving mode, slowing down the metabolism. Although now you can already find information on the Internet that disputes the effectiveness of frequent meals for accelerating metabolism - nevertheless, THIS METHOD WORKS!
3. You can not adhere to strict diets and even more starve. If the body does not receive enough energy per day, and this is at least a thousand kilocalories, it will begin to make reserves in the form of subcutaneous fat, while slowing down metabolic processes by up to 30%.
4. Many mistakenly ignore the rule of water balance and are surprised when they cannot lose weight. Without sufficient weight loss and a normal metabolic rate is impossible. The use of cold or melt water will help speed up this process, because in order to assimilate it, the body will have to “warm up” it to body temperature, spending energy on it. But do not whip cold water in the summer in the heat, otherwise the neck may “bo-bo”. Keep up to two liters per day.
5. It is necessary to diversify the set of products and change the amount of kilocalories consumed per day. If the figure does not change, the body will get used to it and the metabolism will slow down. Don't be afraid to shake up your body and increase your diet by 200-300 calories once a week.
6. If you want to burn fat, then you have to give up bad habits and an unbalanced diet. This is especially true for alcohol, carbonated drinks, convenience foods, fast food, chips and other harmful products.

Scientific studies have confirmed that alcohol abuse slows down the metabolism by almost 75%.

What should you include in your diet?

Food rich in proteins. The body spends the most time and energy costs on the digestion and assimilation of protein, and this has a beneficial effect on starting the metabolism. Also, it is protein that is involved in the processes of burning fat and building muscle mass. Protein should dominate your diet and be part of every meal. This is especially important for breakfast. The greater content of this beneficial substance in fish, seafood, chicken breast, turkey, legumes, eggs and dairy products.

Fiber-rich foods will help speed up your metabolism by up to 10%. They help keep insulin levels in the same range for a long time, and this prevents the accumulation of fat and gives satiety for several hours. This includes vegetables, fruits, grains and beans.

Foods rich in omega-3 fatty acids. They help balance the content of leptin, a substance that determines the rate of metabolism and "makes decisions" for or against the accumulation of fat. A large amount of these acids is found in fatty fish - trout, mackerel, tuna, salmon and plant products - in flax seeds, walnuts, beans.

Foods rich in folic acid. In addition to increasing the metabolic rate, they remove harmful substances from the body and strengthen the immune system. These include eggs, carrots, liver, wheat bran.

Food with high amounts of chromium. Thanks to this microelement, the level of sugar in the body decreases, and it also takes part in the burning of fats and carbohydrates. It can be found in vegetables - corn, cabbage, tomatoes, onions, in cereals - buckwheat, oats, wheat and legumes.

Products containing iodine. This trace element is vital for the normal functioning of the thyroid gland, and it in turn is responsible for regulating metabolism. Sources of iodine are marine products - kelp, fish, crabs, squid, oysters.

Food high in calcium. In addition to its well-known function in the formation and strengthening of teeth and bones, calcium also affects the digestion of food and the absorption of nutrients. Its main sources are dairy products, rose hips, almonds, sesame, and beans.

Metabolism booster products

• citruses. They are an indispensable part of the diet not only for weight loss, but also to increase immunity. Grapefruits, oranges, lemons have a beneficial effect on the digestive system, remove toxins and excess fluid, and also lower cholesterol.
• Green tea. Thanks to two main components - caffeine and catechin, it improves and speeds up the process of digestion, increasing the amount of energy needed for this. Drinking three cups of this drink daily can improve your metabolic rate by up to 5%.
• Coffee. Due to the increased content of caffeine, it speeds up metabolic processes and energizes, helping to give all the best in training.
• Honey. One teaspoon of honey in a glass of water with the addition of lemon juice helps kick start your metabolism effectively when taken on an empty stomach.
• Ginger. It helps to better assimilate useful elements and saturate tissues with oxygen.
• Cinnamon. Significantly lowers blood sugar levels while increasing metabolic rate. Regular use of this spice helps to reduce weight.
• Red pepper, chili and jalapeno. Thanks to a special substance - capsaicin, the work of the heart and metabolism is accelerated, effectively burning calories for a long time after consumption.
• Garlic. Especially useful when eating fatty foods, reducing the likelihood of body fat. It also balances glucose levels.
• Apples. Well stimulates the gastrointestinal tract and positively affects metabolism.
• Oatmeal. Due to the high content of fiber, the body spends a large amount of energy on its digestion.
• Apple vinegar. Helps to break down the fats supplied to the body with food.
• Broccoli. It is an excellent combination of calcium, vitamin C and fiber.

Boost your metabolism with exercise

The second mega-important metabolism accelerator is sports. Bodybuilding, fitness or whatever. There are a few general rules for physical activity:

• Gradual increase in load.
• It is necessary to eat food an hour and a half before the start of classes.
• You can not breathe through your mouth, otherwise the tissues will not be saturated with oxygen.
• Do a variety of workouts for different muscle groups, this will keep your metabolism in good shape.

AEROBIC exercises will be the most effective for achieving the goal. They increase the number of heartbeats and increase the speed of metabolic processes. Also, after the end of the workout, calories are burned for another 12 hours.

Aerobic exercises include:

• Walking. This type of training is suitable even for unprepared people and is available to everyone without exception. Start at an accelerated pace, gradually increasing the distances covered.
• Run. It is very useful to speed up the metabolism to do periodic acceleration. For example, 2 minutes to run at a normal pace, and one at an intensive pace, and so alternate up to 5 times. Be sure to monitor your heart rate while running and other aerobic exercise. is a very important factor in successful fat burning.
• Swimming.
• Rope jumping. My favorite type of "puffy" loads. I love jump rope! Be sure to set yourself a goal not just to jump, but to learn how to jump more professionally. With double scrolling in one jump, cross to cross, etc.
• Run. If you don't like running outdoors, a treadmill is a great alternative. A treadmill is better for this.
• Biking, rollerblading or ice skating. As you can see, in principle, any kind of load is suitable, where you sweat and make your “motor” work actively.

If you want to burn fat in the right heart rate range, you can't do without a professional heart rate monitor that can also sync with your smartphone via bluetooth. You can see HERE.

No less effective are power loads that stimulate the growth of muscle mass - these loads are called ANAEROBIC. For quality iron training, it is better to visit a well-equipped, modern gym. But if you wish, you can train at home and find minimal opportunities for this. Suitable for this:

• Squats that mimic sitting on a chair. The back should be kept straight, and the legs shoulder-width apart.
• Lunges. Engage a whole group of muscles and develop coordination. Keeping your back straight, step forward, bending your knee at a right angle. Lower the other leg as low as possible without touching the floor.
• Pushups.
• Press exercises.
• Plank.

Perform strength exercises up to 3 times a week, alternating with aerobic. You also need to constantly increase the intensity of classes, using weights or increasing the number of approaches.

Factors that negatively affect metabolism

1. genetic predisposition. Slow metabolism can be inherited. Sometimes this can begin to manifest itself after an illness, a nervous shock, pregnancy.
2. Age. The older the person, the slower the speed of processes and reactions in the body.
3. Hormonal disorders. Improper functioning of the thyroid and pancreas leads to a slowdown in metabolism.
4. Bad habits. Alcohol and smoking negatively affect the entire body as a whole, poisoning almost every cell in it. They also have a detrimental effect on metabolic processes and prevent weight loss.
5. Insufficient physical activity. Even if you find it difficult to find the time, energy, or desire to go to the gym or work out at home, you can compensate for this with simple exercises. For example, walking to work or not using the elevator.
6. Constant exposure to stress. Constant fatigue and nervous experiences lead to the release of fatty acids, which are transformed into body fat. Try to avoid excessive excitement and rest mentally and physically.
7. Chronic sleep deprivation. Sleeping less than 7.5 hours a day leads to a malfunction in biological rhythms, a decrease in metabolic rate and weight gain.

Additional ways

• Visiting a bath or sauna. Warmed up with steam, the skin opens all the pores, increasing blood circulation and metabolism. It is also a great way to burn fat, reduce muscle pain and relax. We can not just forget about fluid replenishment. About combining sauna and bodybuilding
• Cold and hot shower. It will give an excellent charge of vivacity for the whole day, make the skin smooth and elastic, and also speed up metabolic processes. Alternate hot and cold water for half a minute. Finish the procedure with low temperature water, and then thoroughly rub yourself with a towel.
• Bath. Taking a bath with various additives will help improve metabolism. You can add herbal decoctions with linden, lavender, rosemary. Baths with mustard and essential oils of orange and juniper also give a good effect.

• Massage. You can visit professionals or do massage yourself with special massagers, vacuum jars and using warming creams and oils, as well as honey. Massage enhances blood circulation and removes excess fluid, thereby giving the desired effect.
• Use of essential oils with care products. Their addition to scrubs, mixtures for body wraps, as well as massage oils increases the effect of procedures. The most useful oils for metabolism are cypress, orange, grapefruit, juniper, geranium and cinnamon.
• Sufficient sleep. For a normal metabolic rate, a person needs 7-8 hours of sleep without interruption. In addition, going to bed should be no later than 11 am, because it is from 11 am to 1 am that fats are most actively burned and growth hormone is released.
• Outdoor stay. This can be combined with walking and walking for several hours in parks and forest parks. This will saturate the body with oxygen, charge with vitamin D and cheer you up.
• Folk remedies. The use of herbal decoctions based on chamomile, St. John's wort, yarrow and many others can significantly improve metabolism.

Interesting scientific data

Scientists conducted a number of studies, finding out that the metabolic rate is determined from birth and largely depends on the type of body constitution. Metabolism is faster in those who have a more developed muscular system, and overall body weight, including the skeleton and internal organs. Therefore, men have a higher metabolic rate.

Also, numerous data confirm that upon reaching the age of 30, metabolic processes begin to slow down by 3-4% every 10 years.

Also, the opinion of experts differs on the impact of specific products on metabolism, but they agree on one thing - frequent fractional meals have a more beneficial effect.

Medicines

Taking pills and other drugs is justified only when no other methods help. For the choice of drugs, consultation with the attending physician is necessary. Sometimes it is enough to use complex vitamins, because in this article we found out that the lack of many of them leads to a slowdown in metabolism.

Safe pharmaceutical products are herbal preparations based on:

• lavzei safrolovidnaya
• radiola pink
• eleutherococcus
• ginseng
• and lemongrass

Means based on the amino acid L-carnitine are also effective, but it only works in tandem with physical activity.

There are also many dietary supplements on the market that have a stimulating effect on the metabolism and can be really effective, but they have many contraindications and side effects.

Metabolism is a rather complicated process, and any violations of its normal course can affect health and appearance. If you're having trouble losing weight, try the tips in this article.

And I'm on this I have everything. Accelerate your metabolism, if you need it and lose weight, since you have set yourself such a goal. And I wish you patience in this and even if not super-cool, but stable and concrete results. Bye Bye!

P.S. Subscribe to blog updates not to miss anything! If you want to purchase any sporting goods, sports nutrition or supplements - you can use this special page!

In an attempt to lose weight or gain muscle mass, we begin to delve into various aspects of nutrition: how to eat right, how much macro and micronutrients you need to achieve sports goals, which foods are better and which are worse. But there will be no complete clarity in these matters without an understanding of what metabolism is. In today's article, we will analyze how the metabolism of various nutrients occurs and what factors affect the metabolic rate.

Definition

From a physiological point of view, metabolism is all the chemical reactions that occur in your body that are necessary for normal life. In everyday life, metabolism is commonly referred to as metabolism.

What is it in simple terms? Metabolism is all the processes that occur for the assimilation and use of certain nutrients. We regularly receive certain micro and macro elements with food, water, air, etc. Due to metabolism, we dispose of them: we use them as energy, we accumulate them in the form of adipose tissue, we use them to restore injured tissues, and much more.

How are metabolism and body weight related?

There is such a thing as basal metabolism. This is a kind of indicator of how much energy your body needs at rest to maintain normal functioning. The calculation is based on your gender, age, height, weight and activity level. Before you try to gain or lose weight, be sure to calculate your basal metabolic rate. No need to meddle in this jungle without understanding what, how and why you are doing.

For example, at rest, your body needs 2,000 calories to properly perform all functions and keep all systems working. If you want to lose weight, you need to consume fewer calories. If you want to gain muscle mass - more. Of course, all this is just a mathematical calculation, and this figure is not always true. If you are a young man of an ectomorphic body type and have a fast metabolism, you will not gain excess weight, even significantly exceeding your norm. If you have a slow metabolism and a genetic tendency to be overweight, the opposite is true.

The essence of metabolism

In order for all these nutrients that we consume to be fully absorbed by the body, they must be decomposed into simpler substances. For example, our muscles do not need protein per se to repair and grow. We only need individual amino acids (there are 22 in total) that are needed for muscle activity. In the process of digestion, the protein breaks down into individual amino acids, and the body absorbs them for its own needs. For example, leucine and valine are immediately used to restore muscles damaged during training, tryptophan is used to produce dopamine, glutamine is used to maintain the immune system, etc. The breakdown of a complex substance into simple ones is called anabolism. During anabolism, the body receives energy in the form of calories that we spend during physical activity. This is the first stage of our metabolism.

The next stage of metabolism is catabolism. This phenomenon is usually associated with the breakdown of muscle tissue or fat burning, but its significance is much wider. In a broad sense, catabolism is the synthesis of complex substances from simple ones. Tissue regeneration is directly related to catabolism, we see this in the healing of wounds, blood renewal and other processes that constantly take place in the body without our knowledge.

Protein metabolism

Protein is required by our body for a number of important biological functions, including:

1. Regeneration and creation of new muscle cells.
2. Recovery of microtraumas in muscle tissue after strength training.
3. Acceleration of all biochemical processes.
4. Synthesis of sex hormones and normal functioning of the endocrine system.
5. Transportation of nutrients: vitamins, minerals, carbohydrates, hormones, etc.

In the process of assimilation, the protein breaks down into individual amino acids. This process is called protein metabolism.

Not only the quantity, but also the quality of protein is important. The amino acid composition is what determines the biological value of a protein. If it is scarce, then it covers only a small part of the body's needs. This mainly applies to proteins from plant products. Some nutritionists consider legumes an exception, as they contain a fairly large amount of essential amino acids.

Things are different with animal proteins. Usually its amino acid composition is much more extensive, and it contains a large amount of essential amino acids, which are so necessary for athletes during periods of intense training.

Carbohydrate metabolism

Carbohydrates are the "fuel" for our body. Glucose, to which carbohydrates break down during metabolism, tends to accumulate in the liver and muscles in the form of glycogen. It is glycogen that makes the muscles visually voluminous and filled. It has been proven that muscles filled with glycogen are stronger and more resilient than “empty” muscles. Therefore, full-fledged strength training in the gym is impossible without a sufficient amount of carbohydrates in the diet.

Without carbohydrates, you will be incapacitated, lethargic and sleepy. That is why athletes often complain of poor health and lethargy during a low-carb diet. There are carbohydrates with a high glycemic index (simple) and with a low glycemic index (complex).

Simple carbohydrates include all sweets, confectionery, pastries, white rice, most fruits, juices, and other sugary drinks. Their glycemic index ranges from 70 to 110. Complex carbohydrates include all grains, durum wheat pasta, vegetables, whole grain bread, and some dried fruits.

The metabolism of simple and complex carbohydrates is fundamentally different. Simple carbohydrates are also called fast carbohydrates, as they quickly saturate the body with energy, but this energy is not enough for a short time. Yes, you feel an increase in efficiency, a surge of energy, an improvement in mood and concentration, but this lasts for about 40 minutes at the most. Their absorption rate is too fast, they quickly break down to glucose. This provokes a strong surge of insulin, which contributes to the accumulation of adipose tissue, and also harms the pancreas. In addition, the intake of simple carbohydrates in large quantities completely kills the appetite, and this is fundamentally important during the period of gaining muscle mass, when you need to eat 6-8 times a day.

Yes, the end product of the breakdown of any carbohydrate is glucose. But the fact is that for complex carbohydrates, this process takes much longer - from 1.5 to 4 hours. This does not lead to the accumulation of fat, since there are no sharp jumps in the level of insulin in the blood. Complex carbohydrates should form the basis of your diet. If you have enough of them, you will be able to work productively in the gym and beyond. If not, your efficiency will decrease.

The liver plays an important role in fat metabolism. It serves as a kind of filter through which the decay products of fats pass. Therefore, for those who do not follow the principles of proper nutrition, liver problems are common. The amount of fat in your diet should be strictly limited. Most nutritionists recommend eating up to one gram of fat per kilogram of body weight. Moreover, the emphasis should be on unsaturated fatty acids, which are rich in fish and seafood, nuts, vegetable oils, avocados and eggs. They have a positive effect on the work of the cardiovascular system, as they help reduce blood cholesterol levels.

Often fat is deposited not only under the skin, but also between the internal organs, and outwardly it is absolutely imperceptible. It is called visceral fat. It is very difficult to get rid of it. Violations of fat metabolism leads to increased accumulation of visceral fat. Because of this, they receive less oxygen and useful nutrients, and their performance gradually deteriorates, which can lead to the development of serious diseases.

Exchange of water and mineral salts

The most important thing in diet and proper nutrition is far from calories, proteins, fats and carbohydrates. Our body simply cannot exist and function normally without water. Our cells, internal organs, muscles, blood, lymph are almost entirely composed of water. Many athletes forget how important it is to drink enough fluids and how hydration and salt balance affects your well-being and performance.

If you do not consume enough water, you will constantly experience headaches, high blood pressure, drowsiness, irritability and problems with the gastrointestinal tract. Your minimum daily allowance is 3 liters of pure water. This normalizes the water-salt balance, improves the performance of the kidneys and will help speed up the metabolism.

Most of the water and mineral salts leave the body with urine and sweat. Therefore, in addition to ordinary water, it is recommended to use mineral water on an ongoing basis. It will cover the body's needs for mineral salts and other beneficial micronutrients. If the salt reserves are not replenished, the condition of the joints, ligaments and bone tissue will deteriorate. The concentration of mineral salts in different waters can be different. Only a qualified specialist will be able to choose the “right” mineral water that will improve your health based on analyzes.

How does the metabolic rate change with age?

This is a purely individual moment, but with age, in most people, the rate of metabolic processes decreases. It usually occurs before the age of 30. Every year, metabolism slows down more and more. Therefore, the older the person, the higher the tendency to gain excess weight. Starting from the age of 25, special attention should be paid to proper nutrition. Your rate of calories, proteins, fats and carbohydrates should be clearly calculated. Deviations from this in one direction or another can be minimal, otherwise the metabolism will slow down, and you will gain excess fat mass. You should try to eat as often as possible in small portions. The basis of your diet is animal proteins and complex carbohydrates with a low glycemic index. After 6-7 pm, it is recommended to completely abandon carbohydrates. Food should be fully digested, so the more fiber in your diet, the better.

How does gender affect metabolic rate?

Men are more likely to gain muscle mass than women. This is facilitated, first of all, by the male sex hormone testosterone, without which muscle growth is almost impossible. The level of endogenous testosterone in a healthy man is several tens of times higher than in a woman.

Muscle mass requires more energy to function. Accordingly, the basal metabolism in men will be higher, because your muscles consume energy even in a state of complete rest. In other words, in order to gain weight, a man will need to eat more calories than a woman.

For women, the situation is somewhat different. High levels of estrogen contribute to the formation of adipose tissue. Women who do not follow the diet and are far from the world of sports and fitness usually gain weight quickly. Fat, unlike muscles, does not require additional energy costs for its functioning. Accordingly, women do not have such a fast metabolism as men.

How does diet affect metabolism?

In order for your metabolism to be normal, and even accelerated in the future, you need to adhere to the following simple rules in nutrition:

There are a number of metabolic-boosting foods: citrus fruits, apples, nuts, herbs, celery, cabbage, broccoli, and green tea. The metabolism becomes faster due to the high content of vitamins, minerals and antioxidants in these products. In addition, cabbage and broccoli are so-called negative calorie foods. The body needs more energy to absorb them than they contain. Accordingly, you create an energy deficit, and the speed of metabolic processes increases.

Metabolic disorders

Metabolic processes depend on many factors: genetics, the functioning of the gastrointestinal tract, the functioning of the endocrine system, the state of internal organs, diet and exercise, and many others.

However, the most widespread problem is malnutrition. Overeating, fasting, eating too much junk food, too much fatty foods and simple carbohydrates in your diet all lead to a slow metabolism. All diets that guarantee a quick result will lead to the same. Even if at first you got some kind of positive result, after the diet, all the lost kilograms will return with a vengeance, and the metabolism will slow down again. In conditions of slow metabolism, toxins and free radicals are of particular danger, since they do not have time to be excreted from the body.

Metabolic disorders in most cases have the following symptoms:

1. A sharp decrease or increase in body weight;
2. Constant feeling of hunger or thirst;
3. Increased irritability;
4. Deterioration of the skin.

Remember: boosting your metabolism and burning fat is a long and painstaking process. This will not happen in a week or two without harm to health, which can be expressed in an increase in body fat, swelling, deterioration of the skin, a decrease in anaerobic endurance and deterioration of the hair.

Many overweight people claim that their metabolic processes are disturbed. Taking advantage of this, many companies offer us a variety of “miraculous” remedies, promising to restore metabolism in the shortest possible time, as well as get rid of many health problems, reduce weight, gain it, etc. But is it really that simple?
Types of metabolic disorders in the body
The basis of all functional, organic damage to organs that lead to the development of diseases are any violations. They can be exchange, energy, or complementary. There are several levels at which metabolic disorders occur:
* Violations at the molecular level
* At the cellular level
* Violations in organs, tissues and at the level of the whole organism.
There are also types of metabolic disorders:
Violation of the synthesis and breakdown of proteins, fats, carbohydrates.

In the human body there is a constant, continuous process of proteins, fats, carbohydrates. Many enzymes are involved in this process; it occurs according to a strictly defined plan simultaneously in every cell of the organs and tissues of our body. Violation of this process can occur both in one of the components (for example, a violation of carbohydrate metabolism), or several of them.
At the same time, in order to detect the presence of a metabolic disorder, certain studies of the components of blood, urine, and other biological fluids should be carried out. When making an affirmative diagnosis, the cause of the identified violations is determined, as well as the organs and tissues in which the maximum metabolic disorder occurred, the scale of damage to cellular structures.
After that, an individual treatment is prescribed, aimed at restoring, normalizing the metabolic process. As we can see, there is no magic “pills” for quick metabolism recovery.

How to normalize metabolic processes?

There is a concept of "metabolic syndrome". It implies an increase in the mass of deposited fat, a decrease in insulin sensitivity. This condition causes a violation of carbohydrate, lipid, purine metabolism. Metabolic syndrome is directly related to the life of a modern person, namely, with an unhealthy, unbalanced diet, alcohol, smoking, stress, a sedentary lifestyle, etc.
Therefore, in order to prevent its development, and therefore not disrupt other metabolic processes in the body, one should, first of all, learn to lead a healthy lifestyle.
It includes:
A daily balanced healthy diet that will provide a person with the necessary amount of useful substances, vitamins, microelements. Maintain normal body weight, treat infectious diseases in time. It is necessary to ensure a comfortable diet and rest, limit yourself from stress, spend more time in the fresh air, lead an active lifestyle, and engage in feasible sports. It is especially important to avoid smoking and frequent alcohol consumption.

How to normalize metabolism in the body and digestion?
One way to jump start your digestion and increase your appetite in the morning is to drink a glass of warm water with ½ lemon squeezed in it. Lemon juice stimulates the digestive system, liver function and cleanses the intestines.
A healthy breakfast should consist of a good source of protein (eg yogurt, nuts and seeds) and complex carbohydrates (eg whole grains). Try combining a small amount of protein and complex carbohydrates, such as unsweetened muesli and yogurt, or whole grain toast and eggs.

Tips on how to normalize the metabolism in the body:

 Eat more bitter foods to stimulate liver and gallbladder function. Also try to eat foods high in sulfur that help stimulate the liver detoxification process – garlic, Brussels sprouts, onions, broccoli, cauliflower, and radishes.
 Ensure the full intake of fluids in the body, as dehydration is the main cause of poor digestion. The "I'm thirsty" signal is often perceived in our head as a "I'm hungry" signal, which can significantly affect your body weight in the long run.
 To normalize the metabolism in the body will help sufficient intake of protein, a healthy source of which is found in red meat, chicken, eggs, dairy products, nuts, seeds and tofu.
 Eat 5 or 6 small meals throughout the day instead of 3 large ones. Such fractional nutrition will significantly speed up the metabolism for the whole day.
 Include spices (chile pepper, turmeric, garlic and cumin) in your diet, this will help improve your metabolism, adding a thermogenic effect to the digestive system.
 Reduce your intake of saturated fats of animal origin - fatty meats, cakes, pies or hamburgers.

How to normalize the metabolism in the body and your lifestyle?
Get a medical examination of the gallbladder and liver, as a decrease in the functionality of these organs can significantly affect the ability to digest food and eliminate waste. The bile produced in the gallbladder ensures that essential nutrients are properly broken down and also helps lubricate the intestines.

Reduce cortisol levels in the body by managing stress and reducing nervous tension. Cortisol and other stress hormones, such as adrenaline, can reduce appetite and inhibit digestive function.

To normalize the metabolism, you need to act as follows:
1. First of all, carry out a thorough cleansing of the body with the help of folk remedies, starting with the intestines and ending with the joints. From a great variety of different methods of cleansing, choose the most suitable for you.
2. Daily include in your body foods containing vitamins, proteins, carbohydrates, minerals.
3. Boost your immunity.
4. Exercise, at least do morning exercises.
5. Try not to be nervous, you need positive emotions.

Foods that have a positive effect on metabolism
There are products that will help you normalize metabolic processes in the body:
* Green tea. A cup of freshly brewed green tea in the morning will help the body start an increased metabolism. Tea regulates the level of glucose, lowers the level of cholesterol in the blood, prevents the deposition of fat.
* Pure water. Pure, and especially melt water takes an active part in the exchange process. To normalize metabolism, it is recommended in the morning, on an empty stomach, to drink a glass of clean water. This will also help the body to tune in to the work day. Also, to reduce appetite, it is recommended to drink a glass of water before each meal of life.
* Citrus. Without exception, these fruits are the strongest natural stimulants of metabolism. They contain a large amount of vitamins, minerals, fiber.
* Red hot pepper. Bitter pods contain capsaicin. It has the ability to warm up the body, thereby stimulating metabolic processes. It is believed that one tsp. ground red pepper accelerates metabolism by 23%.
* Whole milk. With a deficiency in the body of calcium, there is a direct threat to high-quality metabolism. With its lack, the processing and removal of fats is suspended. Milk contains many other useful substances that a person needs.
The following foods will also help normalize metabolism: whole grain bread, bran, fresh cucumbers, pineapple pulp, dark chocolate.

How to normalize metabolism: use natural remedies.
 Probiotics help to increase the army of beneficial bacteria in the intestines, as their imbalance is a factor contributing to sluggish digestion.
 The lack of minerals such as iron, zinc and magnesium is directly related to low appetite and the inability to restore metabolism normally.
 Supplemental Digestive Enzymes help the digestion process by increasing the amount of digestive juices, thus ensuring healthy food intake.
 Vitamin B6 will help normalize metabolism, which stimulates the production of gastric juice.
 Herbs also have a specific effect on improving appetite. These are mint, bitter melon, barberry and gentian. Red wine, grapefruit and apple also increase appetite by stimulating digestive secretions.
When deciding how to normalize the metabolism in the body, it is not necessary to go on a strict diet. Just eat a variety of low-fat, low-sugar foods. Include in your diet foods that contribute to a normal metabolism, as well as lead a healthy lifestyle. Be healthy!

The human body needs a lot of nutrients, energy to ensure the functioning of all body systems. All these processes are the answer to the question, what is metabolism - these are all metabolic processes in the body that occur around the clock. The better a person's metabolism is, the better all systems work. This process is responsible for health, appearance, the amount of forces that the body is able to generate.

What is metabolism

Metabolism is the chemical process of converting nutrients that enter the body in any form. After the food has entered the stomach, the process of splitting begins, it is broken down into small components, which turn into small molecules, from which our body is built. This is a collective term that includes many processes that occur inside the body that affect the physique, hormonal characteristics, the rate of assimilation and the degree of processing of food.

What affects metabolism

The metabolic rate can be normal, high or slow. There is a certain list of factors that affect this indicator. Knowing what can affect your metabolism will help you control this process, avoid extra pounds or, conversely, gain. All these factors relate to nutrition and habits, for example:

1. Muscle mass. The presence of muscles is a determining factor that affects the metabolic rate. One kilogram of muscles burns up to 200 kcal per day, adipose tissue during the same time will save you no more than 50 kcal. For this reason, athletes do not have problems with excess weight, intensive training accelerates the process of burning accumulations. Muscle mass affects metabolic processes 24 hours a day. And not just during sports.
2. Frequency, number of meals. Large intervals between meals adversely affect metabolism. The body begins to make reserves, to save in case of hunger during long breaks. All nutritionists recommend doing fractional meals 5-6 times a day, small portions in order to muffle hunger, but not overeat. The optimal interval between meals is 3 hours.
3. Food. What you eat also has a direct impact on your metabolism. Often in diets animals and vegetable fats are completely excluded from the diet, but their absence leads to a slow production of hormones, which slows down metabolism.
4. Beverages. The drinking regimen helps to speed up the splitting process with the proper amount of plain water, tea, coffee or juice is not taken into account in the overall water balance. It is recommended to drink at least 1.5-2.5 liters of water per day.
5. Genetics. There is a metabolism in the cell, so the genetic data programs them for a certain mode. The accelerated metabolism of many people is a "gift" from their parents.
6. The body's metabolism can seriously slow down psycho-emotional strong shocks.
7. Diets. Those diets that impose severe restrictions on certain foods often cause a sharp decrease in the metabolic rate, which adversely affects the entire body.
8. Diseases. Various pathologies, hormonal abnormalities affect the metabolism and energy.
9. Gender identity. Men and women have differences in metabolic processes.

What processes are characteristic of metabolism

This concept includes the entire cycle of processing, incoming substances into the body. But there are more specific parts of what is called metabolism. Metabolism is divided into two main types:

1. Anabolism. This is the process of synthesis of nucleic acids, proteins, hormones, lipids to create new substances, cells and tissues. Fats accumulate at this time, muscle fibers are formed, energy is absorbed (accumulated), its accumulation occurs.
2. catabolism. The opposite of the processes described above, all complex components break down into simpler ones. Energy is generated and released. At this time, the destruction of muscle fibers occurs, which athletes constantly try to avoid, fats and carbohydrates from food are broken down to obtain additional energy.

end products

Each process in the body does not disappear without a trace, there are always remnants that will be further removed from the body. They are called end products and metabolism also has them, the following options are distinguished from excretion:

• through the integument of the body (carbon dioxide);
• absorption in the hindgut (water);
• excretion with excrement (ammonia, uric acid, urea).

Types of metabolism

There are two main types included in the concept of what metabolism is - carbohydrate and protein. The latter includes the processing of this component of animal and vegetable origin. In order for the human body to function fully, it needs both groups of these substances. There are no deposits of protein compounds in the form of fat in the body. All human-derived protein undergoes a breakdown process, then a new protein is synthesized with a 1:1 ratio. In children, the process of catabolism prevails over anabolism due to the rapid growth of the body. There are two types of protein:

• complete - includes 20 amino acids, found only in products of animal origin;
• defective - any protein that lacks at least one of the required amino acids.

Carbohydrate metabolism is responsible for generating the bulk of energy. Allocate complex and simple carbohydrates. The first type includes vegetables, bread, fruits, cereals and cereals. This type is also called "useful" because splitting occurs over a long time and provides the body with a long charge. Simple or fast carbohydrates - white flour products, sugar, baked goods, carbonated drinks, sweets. The human body can do without them at all, they are processed very quickly. These two types have the following features:

• complex carbohydrates form glucose, the level of which is always approximately the same;
• fast ones make this indicator fluctuate, which affects the mood and well-being of a person.

Signs of a good metabolism

Under this concept falls the metabolic rate at which a person does not experience problems with obesity or uncontrolled weight loss. A good metabolism is when the exchange process does not go too fast or too slow. Each person tries to correct, take control of this issue and achieve optimal metabolism, which would not harm the body.

The metabolism must correspond to the norm, it is different for each person, but if there is excess weight or, conversely, painful thinness, then something in the body is wrong. The main signs of a good metabolic process is the health of organ systems, skin, human nervous system:

• no rashes on the skin;
• optimal ratio of muscles and body fat;
• good hair condition
• normal functioning of the gastrointestinal tract;
• lack of chronic fatigue.

Metabolic disorders

The cause of deviations in metabolic processes can be various pathological conditions that affect the work of the endocrine glands or hereditary factors. Medicine fights diseases successfully, but so far it has not been possible to cope with genetic predisposition. In the vast majority of cases, the cause of poor metabolism is malnutrition or too strict food restrictions. Abuse of fatty foods, low-calorie nutrition, starvation diets lead to malfunctions of metabolic processes. Bad habits exacerbate the condition:

• alcohol consumption;
• smoking;
• inactive lifestyle.

Symptoms of a metabolic disorder

All of the above causes manifestations of poor metabolism. The condition manifests itself, as a rule, in the form of a set of excess weight, deterioration of the skin and hair. It is possible to get rid of all negative symptoms only when the root cause of metabolic disorders (diseases, improper diet, inactive lifestyle) is eliminated. You should take care of your health and normalize the metabolism in the body when the following abnormalities appear:

• severe swelling;
• dyspnea;
• excess body weight;
• fragility of nails;
• change in skin color, deterioration of its condition;
• hair loss, brittle hair.

How to slow down

The opposite situation may also arise, in which a too fast metabolism processes the incoming components so actively that a person becomes too thin, cannot gain muscle mass, fat. This condition is not considered normal and metabolic processes must be slowed down. To do this, you can do the following:

• drink a little more coffee;
• limit the amount of time you sleep;
• drink more milk;
• have breakfast an hour after waking up;
• if you are actively involved in sports, then reduce the load;
• eat strictly 3 times a day, servings should bring a feeling of complete satiety;
• give up green tea, citrus fruits, foods high in protein.

How to speed up metabolism and metabolism

This question is asked more often, especially for people who want to lose weight. If, after the tests, you are convinced that the cause of obesity is not a hereditary predisposition (genetic disorders) or a disease of the endocrine system, you can begin to control your diet and physical activity. Below are options that, when used in combination, will help you cope with a slow metabolism.

Products

The first thing to change with a low metabolism is nutrition. In 90% of cases, this item is the primary goal for weight loss. It is recommended to adhere to the following rules:

1. Cellulose. There should be a lot of this product in the diet, this component is absorbed in the digestive tract for a long time, saturating the body for a long time. According to studies, this substance in the diet accelerates metabolism by 10%. You can buy fiber in grocery stores, it is also found in durum pasta, cereals, wholemeal bread.
2. Protein food. Protein has significant thermal properties, for its processing the body has to spend a lot of calories. He also takes part in building muscle mass, which also has a positive effect on increasing the metabolic rate. A lot of protein is found in chicken eggs, chicken meat, dairy and sour-milk products.
3. Citrus. They help stimulate the digestive tract, accelerate the removal of unnecessary water from the body. Grapefruit is considered the best citrus option for weight loss, you can also eat tangerines, oranges, lemons.
4. Ginger is involved in the transport of nutrients and their absorption. The product helps the body to quickly distribute oxygen throughout the body and thus stimulates the process of fat burning. You can include the product in any form. It does not lose its properties even during heat treatment.
5. You can lower the amount of sugar in your blood with the help of cinnamon. It not only acts as a means for the prevention of diabetes, but also helps to disperse the metabolism. This component helps only with long-term use.

Beverages

With a sufficient supply of water to cells, regeneration occurs faster, which ensures youthful skin, rapid removal of decay products that have a toxic effect on the body. Water normalizes and accelerates the process of splitting, digestion. The volume of liquid is calculated taking into account soups, but coffee or tea is not included in this group. These drinks take up water, so after drinking them, you should drink a couple of cups of plain water.

The main condition for the use of all drinks is the absence of sugar, you can add a substitute if desired. The following liquids are recommended:

• fruit drink;
• compotes;
• hibiscus;
• small amounts of freshly squeezed juices;
• white, green tea;
• herbal decoctions.

Preparations

Drugs cannot radically affect the metabolic rate, they have the necessary effect only as part of an integrated approach: sports, nutrition, and giving up bad habits. The following options are considered popular drugs to improve metabolism:

1. Steroids. Especially in demand among a bodybuilder, but these medications have a very tangible effect on the hormonal background in the body. In girls, these substances can provoke the cessation of the menstrual cycle, violent growth of body hair, and a change in the timbre of the voice. In men, this medication reduces libido, lowers potency. When you stop taking steroids, there is a very rapid weight gain, a strong drop in immunity.
2. Amphetamine, caffeine, phenamine and other stimulants. Prolonged, uncontrolled intake leads to insomnia, depression, and rapid addiction.
3. Somatotropin or growth hormone. A gentle drug that helps to gain muscle mass and does not have many side effects, stimulates metabolism for a long time.
4. L-thyroxine. It has a stimulating effect on thyroid function, which helps to quickly lose weight without returning it. Of the minuses, there are: irritability, nervousness, sweating, disruption of some body systems.
5. Clenbuterol. Dramatically increases the rate of metabolic processes, quickly reduces body weight. Of the side effects indicate the occurrence of tachycardia, jumps in body temperature.
6. Vitamin complexes. They improve overall well-being, saturate the body with the necessary substances for the full functioning of all body systems. This is an important source for a full-fledged human life, vitamins support the work of all organs of the body. It is better to use a ready-made vitamin complex, which is rich in all kinds of trace elements.

Exercises

If a slow metabolism is not a diagnosis due to the genetic characteristics of the body, then sport is the most important step towards improving metabolism. Any doctor will recommend increasing physical activity if you want to lose weight. Insufficient daily power loads lead to stagnant processes in the body, slow down blood circulation, which adversely affect the nutrition of cells and organs. Daily exercise significantly speeds up the metabolism.

There are no specific and special exercises for these purposes; it is necessary to give the body a load on a regular basis. You can think of this as part of a treatment that significantly raises the quality of the entire regimen. The effectiveness of the diet, drugs to speed up the metabolism will depend on sports. For these purposes, it is recommended to perform daily cardio training:

• running on a treadmill or outdoors;
• football;
• basketball;
• yoga;
• fitness;
• Pilates;
• shaping;
• aerobics;
• cycling or exercise bike.

Video

The body is comparable to a laboratory in which multiple processes are continuously taking place, and even the simplest action is carried out due to the coordinated work of internal systems. Metabolic processes play a paramount role for life and health. Metabolism - what is it in simple terms, and how can we influence it, we will consider further.

What is metabolism in the body?

Metabolism, or in biology, is a set of closely interconnected biochemical reactions that automatically occur in every cell of a living organism to maintain life. Due to these processes, organisms grow, develop, multiply, retain their structures and respond to external influences. The word "metabolism" is of Greek origin, literally meaning "transformation" or "change". All metabolic processes are divided into two groups (stages):

1. Catabolism- when complex substances break down into simpler ones, releasing energy in the process.
2. Anabolism- when more complex substances are synthesized from simpler ones, for which energy is spent.

Metabolism and energy conversion

Almost all living organisms receive the energy necessary for life in the process of successive reactions of decomposition and oxidation of complex substances to simpler ones. The source of this energy is the potential chemical energy contained in the elements of food coming from the external environment. The released energy is accumulated mainly in the form of a special compound - ATP (adenosine triphosphate). In simple terms, what it is - metabolism can be regarded as the process of converting food into energy and the consumption of the latter.

The metabolism and energy is constantly accompanied by synthetic processes in which organic substances are formed - low molecular weight (sugars, amino acids, organic acids, nucleotides, lipids, etc.) and polymeric (proteins, polysaccharides, nucleic acids) required to build cellular structures and perform various functions .

Metabolism in the human body

The basic processes that make up the metabolism in the body are the same for all people. The turnover of energy, by which metabolism is meant, proceeds with costs spent on maintaining body temperature, the work of the brain, heart, kidneys, lungs, nervous system, the construction of constantly renewing cells and tissues, and various types of activity - mental and physical. Metabolism is divided into the main - occurring constantly, including during sleep, and additional - associated with any activity other than the state of rest.

Considering metabolism - what it is in simple terms, its main stages in the human body should be distinguished:

• the intake of nutrients into the body (with food);
• food processing in the gastrointestinal tract (processes in which the breakdown of carbohydrates, proteins, fats occurs, followed by absorption through the intestinal walls);
• redistribution and transportation of nutrients into the blood, lymph, cells, tissue fluid, their assimilation;
• excretion of the formed end products of decay, which are not needed by the body, through the excretory organs.

Metabolic functions

To understand what is the role of metabolism for the life of our body, we list the main functions of the main nutrients involved in metabolism - proteins, fats and carbohydrates. Due to protein metabolism is carried out:

• genetic function (since protein compounds are a structural part of DNA);
• activation of biochemical reactions (due to enzymes, which are protein substances);
• maintaining biological balance;
• maintaining the structural integrity of cells;
• full assimilation of nutrients, their transportation to the necessary organs;
• providing energy.

Due to the metabolism of fat occurs:

• maintaining body temperature;
• the formation of hormones that play a regulatory role;
• formation of nervous tissue;
• energy storage.

Carbohydrate metabolism performs the following functions:

• protection of the gastrointestinal tract from pathogens (due to the release of viscous secrets);
• formation of cellular structures, nucleic acids, amino acids;
• participation in the formation of components of the immune system;
• supply of energy for the activity of the body.

How to calculate metabolic rate?

Everyone has heard of such concepts as “fast metabolism”, “slow metabolism”, “good” or “bad” metabolism, which are often associated with overweight or underweight, excessive nervousness or lethargy, and many diseases. The intensity, speed or level of metabolism is a value that reflects the amount of energy used by the entire body per unit of time. The value is expressed in calories.

There are many methods for calculating the level of metabolism, including those that can only be carried out using special laboratory equipment. At home, it can be determined by a formula that takes into account gender, weight (in kg), height (in cm) and age of a person (in years). After determining your metabolic rate, it becomes clear how much energy you need to consume optimally in order for the body to function normally and maintain normal body weight (how much food you need to eat per day, which can be calculated from food calorie tables).

To get the final result of the metabolic rate, the RMR value should be multiplied by the activity coefficient that suits your lifestyle:

• 1.2 - with an inactive, sedentary lifestyle;
• 1.375 - with light activity (non-heavy workouts 1-3 times a week);
• 1.55 - with moderate activity (intensive training 3-5 times a week);
• 1.725 - with high activity (intensive training 6-7 times a week);
• 1.9 - at a very high level of activity (super-intense training, hard physical labor).

How not to disturb the metabolism?

Given what it is - metabolism, the term "good metabolism" can also be explained in simple terms. This is such a metabolism in which energy is synthesized and spent correctly and in the amount necessary for a particular individual. Metabolism depends on many factors that can be divided into two groups:

1. Static- genetics, gender, body type, age.
2. dynamic- physical activity, body weight, psycho-emotional state, diet, level of hormone production (primarily the thyroid gland) and others.

The factors of the first group cannot be corrected, and the second can be influenced to normalize metabolic processes. Proper balanced nutrition, daily physical activity, good sleep, minimizing stress are the main conditions for improving metabolism. In addition, it is important to understand that extremes, such as exhausting workouts or fasting, can cause the opposite result, when, due to a lack of energy, the body goes into “survival mode” and begins to slow down the rate of metabolism, while preserving fat energy reserves as much as possible.

Why is metabolism disturbed?

Metabolic disorders can occur for the following main reasons:

• unbalanced diet;
• severe stress;
• dysfunction of the pituitary, adrenal or thyroid glands;
• infections;
• work in hazardous production;
• non-compliance with the rules of physical activity.

Increased Metabolism

Violation of metabolism in the form of its acceleration, when a person does not recover even with enhanced nutrition, often appears with violations of the hormonal status. This is fraught with:

• weakening of the immune defense of the body;
• tachycardia;
• jumps in blood pressure and some other health problems.

slow metabolism

A slow metabolic process, in which excessive accumulation of body fat occurs, including with a moderate amount of food consumed, is often associated with diseases of the gastrointestinal tract, impaired drinking regimen and inactivity. Such an exchange disorder can cause:

• increased blood pressure;
• diabetes.

How to speed up metabolism?

You should know that the acceleration of metabolism cannot occur with the help of any magic pills. The right way to speed up your metabolism is to combine regular moderate exercise and normalize your diet. Due to this, the body will get used to spending energy on preparing for the upcoming physical activity and will store calories in muscle, and not in adipose tissue.

How to slow down metabolism?

To slow down an accelerated metabolism (which is often necessary for gaining weight), some resort to methods that cannot be called useful and safe. For example, this is the use of fatty foods, the rejection of physical activity, the reduction of time for a night's sleep. With this problem, the most correct solution would be to see a doctor.