What are metabolic processes. In simple terms, what it is - metabolism. Metabolism as a result of two successive stages

One of the important aspects of the functioning of a living organism is metabolism. Many health problems are explained by violations of this process.

Therefore, it is important to know what the essence of metabolism is, how it proceeds, and what can be done to maintain it in normal condition.

Much depends on the characteristics of metabolism. functional features. Due to it, the body manages to carry out all the processes necessary for life. It also affects health and weight. Therefore, you should understand what metabolism is.

This term is called metabolism. It consists of chemical processes by which consumed food is converted into energy needed for exercise. vital functions- respiration, growth, regeneration, etc.

This means that this concept means the digestion and assimilation of proteins, fats and. The components into which these substances are broken down are distributed in the tissues as needed.

Nutrients entering the human body should not exceed the need for them. If there are too many of them, they are not completely consumed, but accumulated, which is why excess weight.

To save normal parameters it is necessary that the consumed and consumed energy be approximately the same. If you deviate from this rule, weight indicators can both decrease and increase. Both of these are considered unfavorable.

Exchange processes consist of two interrelated phenomena

1. Anabolism. In this case, substances are combined, forming complex structures. This requires energy.
2. catabolism. This process is the reverse of anabolism. When implementing it complex substances break down into small components, in the process of which energy is released.

Both processes are very important and do not exist separately. The release of energy during catabolism ensures the flow of anabolism, when the elements necessary for the body are synthesized.

This means that there is a significant difference between metabolism and catabolism. Catabolism is one of the stages in the implementation of metabolism. And the latter is a more voluminous process.

Types of metabolism

Metabolism is the process of exchange at the cellular level. There are several types of metabolism, each of which is characterized by certain features. You should know these types in order to better understand the principle of their functioning.

These include:

1. Protein. It is characterized by rapid oxidation and pronounced activity of the parasympathetic nervous system. People with this type of metabolic processes tend to avoid strict diets due to frequent strong feeling hunger. Owners of the protein type of metabolism are characterized by nervousness and irascibility. They are energetic in appearance, but they often experience fatigue. They should consume more protein food, but abandoning carbohydrates completely is also undesirable.
2. carbohydrate. In this case, oxidation occurs slowly, and a large activity is observed in the sympathetic nervous system. Such people do not experience sugar cravings, they have a weak appetite, but they consume a lot of coffee. A carbohydrate diet is useful for their body, but it should be remembered that because of it, you can gain weight and provoke the development of health problems. Therefore, a specialist should develop it.
3. Mixed. With this type, signs of the first two types may appear, but they are not so intense. The owners of such a metabolism are characterized by frequent fatigue and anxiety. They also experience increased cravings for sweets, but do not always suffer from the problem. overweight body.

These are the main types of metabolism found in humans. Their features should be taken into account in order to avoid health complications.

Symptoms of the disorder

Excessive activity or slowness of metabolic processes can lead to certain changes in the functioning of the body. By these changes, you can find out if the metabolism is normal.

If it is disturbed, due to which its activity decreases or increases, symptoms such as:

• fragility of hair and nails;
• problems with the gastrointestinal tract;
• indigestion;
• skin problems;
• loss and destruction of teeth;
• a sharp change in weight, both up and down;
• strong thirst;
• frequent feeling of hunger;
• violations menstrual cycle among women.

These features can indicate not only violations in the metabolic process, but also other problems in the body. Therefore, if they are present, it is necessary to consult a doctor.

Video about metabolic disorders - what happens in the body?

How to speed up metabolism?

It is believed that increased metabolism allows you to reduce weight, so people who want to lose weight want to speed it up. To do this, you can use different methods.

But it must be understood that the presence of an accelerated metabolism does not always ensure weight loss, and sometimes it can lead to the development of various diseases. Therefore, before trying to disperse the metabolism, it is worth consulting with your doctor about the advisability of such actions.

Methods that allow you to increase the activity of metabolic processes include:

1. Eating foods that increase metabolism. Dietary habits can affect metabolic processes. Products that increase their activity include:
   • fish;
   • lean meat;
   • apples;
   • dairy products;
   • green tea;
   • citrus;
   • whole grain products.

   They should be used daily. In order to increase performance, you need to eat small portions of food, as well as drink enough water.

2. The use of special drinks. With the help of drinking, you can also activate metabolic processes. For this you need to use:
   • water (it enhances metabolism, it is especially useful after waking up);
   • green tea (fat-burning and cleansing properties are inherent in it);
   • milk (it stimulates metabolic processes due to the calcium contained in it);
   • coffee (this drink reduces the feeling of hunger).

   You need to know that this method is effective in combination with others. But abuse can be dangerous.

3. The use of vitamins. It is allowed to use this method only after consulting a doctor. Supplying the body with the missing elements is not only beneficial for metabolism, but also for overall health. But you need to know exactly what substances are missing, since an excess of vitamins can also harm. A specialist will help to identify this. Most often, to speed up the exchange, you need to use:
   • fish oil, as it helps to get rid of excess cholesterol;
   • folic acid, which helps to strengthen the immune system;
   • vitamins from groups A, B, C and D, as they normalize insulin levels.

   These properties of the listed vitamins contribute to the acceleration of metabolic processes.

4. Activation with medicines. There are a lot of drugs that can speed up metabolism, but you need to use them only as directed by a doctor so as not to harm your health. They have contraindications, and these drugs can cause side effects. Therefore, you must first consult with a specialist. And even after obtaining permission, they should not be abused.
5. Application medicinal plants. Some herbs also have the ability to influence metabolism. These include:
   • ginseng;
   • succession;
   • rose hip;
   • lemongrass;
   • echinacea;
   • strawberry leaves.

   Medicinal plants are considered safe because they have natural origin. The only risk associated with their use is the potential for allergic reactions. Therefore, they should also not be abused, and before starting the reception, consult with a specialist.

6. Doing exercises. Without physical activity other methods of accelerating metabolism are usually ineffective. Therefore, first of all, you need to start playing sports, which can later be supported by the influence of other methods.

It is advisable to use the above methods of accelerating metabolism in combination so that the body is not exposed to excessive exposure to any one agent, which is very dangerous. But first you need to make sure that the need for such measures exists.

Video about ways to speed up metabolism:

How to gain weight?

Some people are worried not about being overweight, but about being underweight. This phenomenon is also considered a problem and can lead to deviations in the functioning of the body. Therefore, sometimes a person is interested in slowing down metabolic processes, since he needs to gain mass.

The following steps may help:

1. Changing the meal plan. It is worth consuming food less often, which will force the body to slow down the process of its absorption.
2. Consumption of foods containing complex carbohydrates. It takes a long time to break them down.
3. Refusal to drink coffee and green tea. These drinks usually speed up the metabolism, if you stop drinking them, the opposite effect will be observed.
4. Long sleep. During sleep, there is a slowdown in all processes occurring in the body. This also applies to metabolism.
5. Reducing the calorie content of consumed foods. In this case, the body will be forced to accumulate energy.

The effectiveness of these actions is due to the fact that they are contrary to the rules healthy eating. With their use, it is possible to increase body weight, if necessary. But to abuse such actions is also not worth it - precisely because they are a violation healthy lifestyle life.

If there is no need to use them or in the absence of medical supervision, they can cause irreversible changes in metabolic processes. The result is pathologically accelerated weight gain, which causes many health problems.

This means that these methods of slowing down metabolism should be used only after consulting a doctor. If a specialist says about the need to gain mass, then their use makes sense.

But even in this case, you need to adhere to strict recommendations in order to prevent significant changes. It is undesirable to start slowing down or accelerating metabolism on your own.

Video on how to gain weight:

Most people do not have the knowledge necessary for this, moreover, it is difficult for them to assess the state of their body and determine the need for it to reduce or increase weight. And even if there is such a need, it is necessary to take into account individual characteristics, so you should get special recommendations from a doctor, focused on a specific case.

Good day, my dear kachata and fitonyashechki! As usual, on this Sunday afternoon, another nutritious note awaits us, but we will not talk about daily bread in it - specific product, but about the method of utilization of this bread, metabolism. Here I wrapped it :). After reading, we will learn how to speed up the metabolism, how to calculate it, and ... however, I will not burn all the chips in order to save some intrigue.

So, take your seats, let's get enlightened.

How to speed up metabolism? Everything you need to know.

The problem of weight loss is familiar to many who read these lines firsthand. However, the information given in this article will make you look differently at the issues of bringing your own slightly plump calf as a gift in order. Usually, when it comes to losing weight, many immediately have the following images in their heads - strict diet, hunger strike, tasteless lean foods and other horror stories. In fact, the most effective means of losing weight is to speed up the metabolism, and not various stain and tooth-shelf diets. What is this metabolism, and what role does it play in the creation of slim figure, we have to figure it out in the course of the play, let's go.

Note:

For more better assimilation material, all further narration will be divided into subchapters.

In the first lines of this material, I would like to say that I consider this topic - how to speed up metabolism, archival and archival (and later you will understand why), therefore, it is possible that “Ostap will suffer”, and the article will be inflated to indecent sizes. In general, I warned everyone, so my conscience is clear before you). Now essentially...

Metabolism (metabolism) refers to the biochemical processes that take place in the body of any living organism to sustain life. These processes help a person to grow, multiply, repair damage and respond adequately to influences. environment. In the usual sense, metabolism is quantitative characteristic (how fast) the body's ability to convert calories from food and drink into energy.

There are two forms of metabolism:

• catabolism - dissimilation (destructive metabolism);
• anabolism - assimilation (constructive metabolism).

Both of these forms are associated with effects on body mass and composition. In turn, a person's need for calories depends on:

• diet (diet);
• physical activity.

The basic scheme of metabolism, reflecting the ways of movement and transformation of substances and energy, is as follows.

It is customary to distinguish three stages of metabolism, in particular such.

essence of metabolism. Anabolism and catabolism.

The main essence of metabolism is the conversion of substances and energy. It is based on external and internal exchanges, the processes of anabolism and catabolism (see diagram).

Anabolism (building, building)- subsequence chemical reactions, which create/synthesize molecules from smaller components. Typically, this process requires energy to create. Catabolism (destruction) is a series of destructive chemical reactions that break down complex molecules into smaller units. In most cases, they occur with the release of energy.

Anabolism allows you to create new cells, increase muscle mass, support the growth of all tissues, improve bone mineralization. Anabolic processes for building polymers (complex connections) monomers are used. Typical examples of the first and second are:

• amino acids (monomer);
• proteins are polymeric molecules.

Classic anabolic hormones are:

• - stimulates the release of the hormone somatomedin, the liver responsible for growth;
• IGF1 (insulin-like growth factor)- mimics protein production;
• insulin - regulates blood glucose levels;
• testosterone -;
• estrogen is a female sex hormone.

Catabolism - provides our body with energy both at the cellular level and when making movements. Catabolic reactions break down polymers into their constituent monomers. Examples of such reactions are:

• breakdown of polysaccharides to monosaccharides. Complex carbohydrates(glycogen) to polysaccharides, simple carbohydrates (glucose, ribose) to monosaccharides;
• breakdown of proteins into amino acids.

When we consume food, our body breaks down organic nutrients - this breakdown is accompanied by the release of energy that is stored inside the adenosine triphosphate (ATP) molecules in the body.

The classic catabolic hormones are:

• cortisol -;
• glucagon - stimulates the breakdown of glycogen in the liver, which causes an increase in blood sugar levels;
• adrenalin;
• cytokines - renders specific impact on the “communication” of cells m/y.

The energy stored in the form of ATP is the fuel for anabolic reactions. Thus, it turns out that catabolism and anabolism are closely related, the first creates energy for the second, which uses it for the synthesis of hormones, enzymes, cell growth and tissue repair.

If catabolism produces more energy than is required for anabolism, then there is an excess of energy. Human body stores this excess energy as fat or glycogen. Adipose tissue is relatively inactive compared to muscle. Such cells, due to their inactivity, do not use much energy to maintain themselves.

The following table clearly demonstrates the main differences between the processes of anabolism and catabolism.

How is metabolism related to body weight?

To put it aside, our body weight is the result of catabolism minus anabolism - the amount of energy we release minus the amount of energy our body uses. Excess energy is stored either as fat or glycogen (in the liver and also in the muscles). When energy is released 1 g fat gives 9 kcal, while proteins and carbohydrates 4 kcal.

Although main reason overweight is the high ability of the body to store excess energy in the form of fat, sometimes hormonal problems and various diseases (including hereditary) can provide Negative influence on metabolism (freeze it).

It is believed that thin people have a fast metabolism, while obese people have a slow metabolism, so they are. In fact, a slow metabolism is rarely the cause of being overweight. It undoubtedly affects the basic energy needs of the body, but still the main cause of weight gain is an energy imbalance, which is disturbed by consuming more calories than consumed.

There are not many ways that can significantly affect basal (basal) metabolism - the metabolic rate when a person is resting. For example, increasing muscle mass is one of the effective strategies for intensifying metabolism. However, the strategy of identifying your body's energy needs and then adapting your lifestyle accordingly will have a much better and faster effect on weight loss.

Metabolism: where do the calories consumed go?

Agree, it's quite interesting to know where our hamstered calories go. So here it is 60-70% calories that we need are spent on maintaining general life processes (basic metabolic rate, resting rate metabolism), such as the work of the brain and heart, breathing, and so on. Near 25-30% calories are used to maintain physical activity (physical activity metabolism), 10% - digestion of food (thermogenesis).

It will also not be superfluous to know that the metabolism in different bodies and human tissues flows with varying degrees intensity. If you don't believe me, then compare.

What is the calorie requirement?

First of all the following 3 major factors affect the amount of calories a person consumes. These include:

No. 1. Size, composition/composition and body type

More mass requires more calories. People with large quantity muscle relative to fat require more calories than people who weigh the same but have less muscle relative to fat. People with a higher muscle-to-fat ratio have a higher basal metabolic rate than people with a lower ratio.

2. Age

As a person gets older, several factors lead to a decrease in calories. Muscle mass begins to shrink with age, which eventually leads to a higher fat-to-muscle ratio. The metabolic rate changes slightly, which also leads to a decrease in calorie requirements.

The following age factors influence this process:

• Hormones – Both sexes produce less of their primary anabolic hormones, which consume energy. Growth hormone secretion also declines with age;
• menopause - makes its own significant adjustments to the processes of consumption / use of energy;
• physical activity - with age, a person becomes less active, often work changes its status, moving from active (injection at the factory) into passive (shifting papers);
• “cellular waste” - the older a person is, the more cells die off, and they accumulate, interfering with the metabolic process.

3. Gender

Men have a higher basal metabolic rate compared to women because they have a much higher ratio of muscle to fat. This means that the average man will burn more calories than a woman of the same age and weight.

Look at the following image, which clearly demonstrates how with the same weight, but different ages, the basic characteristics of body composition may change.

How to determine your metabolic rate?

The number of calories your body uses to shut down its essential functions is called basal metabolic rate or basal rate metabolism. The energy requirements of the main functions remain fairly consistent and are not easily changed. The average basal metabolic rate is 60-70% from the calories you burn every day.

Note:

After 30 years, the metabolic rate decreases and begins to slow down for 6% every 10 years.

Step #1. We measure our growth.

Measure your height in centimeters, if the meter is in inches, then multiply your height by 2,54 , To obtain centimeter value. For example, your height in inches 70 inch, which corresponds to 177,8 cm.

Step #2. We measure our weight.

Stand on the scale and record your weight in kg. If the unit of measurement is pounds, then multiply the resulting value by 0,454 .

Step #3. We calculate BM by the formula.

The formulas for calculating the level of BM for both sexes look like this:

Metabolic rate for men = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Metabolic rate for women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

For our example, we get the following metabolic rate (BMR) value.

Based on this value, you can find the total daily energy expenditure. To do this, you need to multiply the BM by the physical activity multiplier. In particular such.

For our example, we get the total energy costs per day:

1904.564 x 1.55 (moderate activity)= 2952.0742 kcal

What does the resulting value say?

It's very simple, so many calories are needed to maintain weight at about the same level. To start losing weight, you need to cut calories by 300-500 kcal.

In addition to your basal metabolic rate, the following two factors also determine how many calories your body burns per day and these are:

• food thermogenesis - all processes associated with working on food (digestion, transportation, etc.). Averages 10% calories used every day. The value remains relatively stable and difficult to change;
• Physical activity is the most variable (of the three) factor in determining how many calories you burn daily.

Nutrition and energy: where does the main energy for the needs of the body come from?

The basis of metabolism is nutrition. The main energy nutrients for the body are carbohydrates, fats and proteins. It is on their balance that the energy potential of a person depends. Foods supply carbohydrates to the body in three forms: starch, sugar, and fiber (cellulose). Starch and sugar form the main and necessary sources energy for man. The tissues of the body depend on glucose and use it for all activities. Carbohydrates and sugars are broken down into their simplest components - glucose and fructose.

The overall reaction for burning glucose is written as:

C6H12O6 + 6 O2 -----> 6 CO2 + 6 H2O + energy

When splitting 1 g carb/protein gives 4 kcal.

Carbohydrates in an athlete's diet should be complex (rice, buckwheat, barley) and make up from 40 before 60% diet (when gaining muscle mass, depending on body type).

Fats are the second source of concentrated energy. They produce twice as much energy when they are broken down than carbohydrates and proteins. It is much more difficult to get energy from fats, but if this can be achieved, then its amount is much greater. (9 kcal vs. 4 kcal).

Also important element nutrition is and minerals. Although they do not directly contribute to energy requirements, they are important as regulators of the body and play important role in the body's metabolic pathways. Vitamins that are especially important in metabolism are:

• vitamin A;
• vitamin B2 (riboflavin);
• a nicotinic acid;
• pantothenic acid.

Metabolism Facts

• men burn more calories at rest than women;
• in winter, basal metabolism is higher than in summer;
• the metabolism is faster, the greater the weight of a person;
• food intake increases the body's energy expenditure by 10-40% , in particular, fats increase basal metabolism by 5-15% , carbohydrates - on 5-7% , proteins - on 30-40% ;
• protein foods help you lose weight.

Phew, well, everything seems to be, although ... no, just everything. It remains to sum up and say goodbye, let's do it.

Afterword

Today we answered the question - how to speed up the metabolism. Someone may say: why did you write so much off topic here. I answer - everything is in the subject, because in order to know how to shake up your metabolism, you need to know the essence of the ongoing process, how it is arranged and works. We will discuss specific tips and products in the next practical part. Therefore, we do not run far, soon there will be a continuation of all this action.

That's all, I'm glad that you spent this time to your advantage, see you soon!

PS. Friends, do you experience problems with metabolism, is it difficult for you to disperse it?

P.P.S. Did the project help? Then leave a link to it in the status of your social network- a plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

It is not difficult to understand what metabolism is, since parents, educators, and doctors have been introducing us to a healthy metabolism since childhood. That is, almost everything, except for the grandmother, who wants to feed you to death with pies and. In this example, a kind grandmother stimulates metabolic disorders, but it is unlikely that the grandmother will become the main source of problems. We talk about this, as well as how to speed up the metabolism for weight loss, in detail.

The Internet and the press are full of discussions about whether metabolism boosting supplements work, and if they do, how to distinguish a valuable supplement from useless expensive junk. This is the right place to honestly state that a plentiful diet and great physical activity are not only the simplest, but also the only reliable method to get the body to use energy faster. Physical exercises- the best answer to the question of how to speed up the metabolism.

How to speed up metabolism for weight loss?

Supplements and tricks, strictly speaking, are not able to speed up the metabolism, but a number of products (regular coffee, for example) can stimulate nervous system and force the body to expend more energy. The same principle of action in fat burners.

Imagine three types of metabolism: basic, digestive and active. The basic and digestive are responsible for the vital activity of the body: the assimilation of food, thinking, vision, blood circulation, heat exchange, growth, regeneration, and so on - about 80% of all energy entering the body is spent on them! Active metabolism (that is, the energy of physical activity) takes only 20%.

All this time, two metabolic processes are going on in your body: catabolism and anabolism.

Catabolism is the destruction and disassembly of elements that enter the body. For example, the breakdown of protein into amino acids that come with food. This reaction accompanied by the release of energy, the same calories and kilocalories that supporters of a healthy lifestyle meticulously count.

Anabolism is the reverse process of synthesis to catabolism. It is necessary when it is required to take already split amino acids and make material from them for building muscles. Human growth, wound healing is all the result of anabolism.

Therefore, from a mathematical point of view, body gain (muscle, fat, and everything else) is the difference between catabolism and anabolism. All the energy that you do not have time to waste will go primarily to fat and some little things to other nooks and crannies of the body, whether it be muscles or the liver.

Boosting your metabolism is a serious step in losing weight, but many do it wrong. For example, they sharply increase physical activity, while at the same time sharply limiting the diet. After all, the body will receive few calories, the metabolism will slow down and the fat will not go anywhere, it can even be actively deposited on the stomach and in the belt area.

Such a strategy will also upset the hormonal balance: a person will begin to experience hunger, stress, drowsiness, mood swings and sexual attraction. We do not need such an accelerated metabolism!

How to disperse the metabolism with the mind and without bad consequences?

Strength training and sports, coupled with increased nutrition, will not only make you strong, but also disperse the once slow metabolism. Curiously, received sports organism calories will be spent more actively not only on the sport itself, but also on all other functions of your body, including food and basic metabolism! That is, the more active and voracious machine you become, the more your metabolism will be accelerated.

The body will also change the way simple carbs are digested, so simple carbs will go to the muscles first. But the fat layers will begin to starve and gradually dissolve.

It is easy to conclude from the above: accelerated exchange substances in itself is not a value - it is a tool that is beautiful only in combination with regular physical and sports activities.

If your life does not devote much time to physical sports, if a warm computer mouse and an easy car seat overshadow other values, forget about how to improve your metabolism. A sedentary person is forced in the old fashioned way - diets and only diets.

Innate good and bad metabolism

When dealing with the question of how to improve metabolism, people are constantly faced with the phenomenon of innate good and innate bad metabolism. In any company there is a person who eats a cake and a pork knuckle in one sitting, but at the same time remains skinny as a pole. Everyone is whispering about him with envy - they say, he received a good metabolism from his parents. But his colleague, a skier and a fan of diets, instantly grows a belly from one raw carrot. He is unhappy and a victim of a bad metabolism.

Scientific studies have shown that a slow metabolism occurs with a number of rare diseases accompanied by hormonal imbalance. First of all, doctors recall hypothyroidism - a state of lack of hormones. thyroid gland.

As for skinny people, we need to take a closer look at them: although many of them are not athletes, they are extremely mobile, “overclocked” people, and besides, they are picky about their diet and nutrition schedule, even if subconsciously. thin people often thin simply because they are used to being skinny from early childhood and instinctively keep themselves in their usual shape. Perhaps they still have strong nerves, quiet work and good dream, because they do not have excess appetite on a nervous basis.

Both psychologists and physiologists assure that in most cases what we consider to be innate accelerated metabolism and thinness - a consequence of education, not genetics. Well, psychologically, we do not always perceive such people correctly: it seems to us that they eat something all the time, although in fact they practice healthy fractional nutrition, and this gives rise to the illusion of a glutton in others.

From the main law formulated at the beginning of the article (mass gain is catabolism minus anabolism), even they cannot hide.

Metabolic disease

Hormonal failures, malnutrition and a clip of diseases lead to metabolic disorders. Most often this is expressed in the appearance of an excess subcutaneous fat due to failures in the fat processing cycle. But this is a purely external effect, while even less pleasant processes take place inside, such as: an increase in cholesterol levels, cardiovascular anomalies, etc. Edema, unhealthy skin color, diseased hair - all of the above is a consequence of a metabolic disorder.

The good news is that in most cases you can get rid of all this with a diet. But to make sure you don't need medical attention, what should you do? That's right, turn to this medical help!

Metabolism is an important puzzle in the picture or a milestone on the path to building a weight loss or muscle gain regimen. Understanding the action of the basic processes of biochemistry, it is easier to achieve your goals, regardless of the type of physique. Consider what it is - explain in simple terms, without getting into the scientific jungle.

What is metabolism from a physiological point of view - an explanation in simple language

Let's go back to the topic of puzzles. If we imagine the body as a set of elements, then human metabolism is a mechanism that collects details into a big meaningful picture. This is metabolism, a complex of all biochemical reactions. Any organism grows and functions due to the intake, transformation and removal of certain substances. Metabolism regulates the processes of transformation of components coming from outside. Thanks to the built-in "adjuster", it is possible to adapt to external factors. Without the underlying process, life would be impossible.

How are metabolism and body weight related?

Body weight depends on a number of physiological parameters and the number of calories consumed. There is a basic energy requirement. For each person it is individual. This need is called the daily "portion" of energy (calories) necessary for normal functioning body at rest.

Calorie content is calculated according to the formulas - for men and women. Men need to use the following formula:

88.362 + (13.397 * weight / kg) + (4.799 * height / cm) - (5.677 * age)

Women use this:

447.593 + (9.247 * weight / kg) + (3.098 * height / cm) - (4.330 * age)

The result of the calculations is a kind of zero mark. In an effort to lose weight, you need to consume less than the estimated number of calories. Bodybuilders, on the contrary, need to multiply the result by a certain factor.

The essence of metabolism

The metabolic process is a transformation chemical substances. The systems and tissues of the body need components with a low-level structure. With food, we get high-level components that require splitting.

Metabolism is two types of processes related to each other:

• - splitting complex elements into simpler ones; as a result of decay, energy is generated;
• – formation from externally obtained components necessary for the body substances; as a result, new cells and tissues are formed.

The scheme of flow and alternation of processes is very complex. But a basic understanding of both is also important for dealing with overweight, and for mass collection.



Protein metabolism

is the breakdown of protein into amino acids. Any strength athlete knows that protein is essential component to build and regenerate muscle tissue. But, besides this, the protein performs other, no less important, functions:

• distributes nutrients throughout the body;
• provides normal work endocrine system;
• promotes the formation of sex hormones;
• accelerates biochemical processes.

Protein metabolism consists of the following steps:

• the intake of protein in the body;
• denaturation of elements to first-order proteins;
• splitting into individual amino acids;
• transportation of amino acids throughout the body;
• tissue building (for athletes, this means building muscle first and foremost);
• a new cycle of protein metabolism - at this stage, the metabolism of proteins not used in the construction takes place;
• excretion of waste amino acids.

For full exchange substances is extremely important amino acid complex. In itself, the amount of proteins is of little importance. When solving sports and nutritional problems, it is necessary to monitor the composition of the components. This is especially true for vegetarians, because the products plant origin missing necessary set elements.

Fat metabolism

Fats are an important source of energy. With short-term physical exertion, the energy stored in the muscles first comes into play. During long-term exercise, the body receives energy from fats. From an understanding of the features, a conclusion suggests itself - for the breakdown of fat reserves, quite a long and powerful work is required.

Most of the fat the body tries to keep in reserve. In the normal state, only about 5% of fats are stably excreted back. Lipid (fat) metabolism is divided into three stages:

• breakdown of elements in the stomach and intestines
• intermediate exchange
• separation of waste products

Partial transformation of fats occurs in the stomach. But there the process is slow. The main breakdown of lipids occurs in upper area small intestine. Great merit in lipid metabolism belongs to the liver. Here, some of the components are oxidized, as a result of which energy is generated. The other part is broken down into transportable components and enters the bloodstream.

Carbohydrate metabolism

The main role is determined energy value the latter. The metabolic processes of these components account for about 60% of the total energy exchange of the body. Without carbohydrates, full-fledged physical work is impossible. That is why for productive training, the basis of the diet should be "fuel" elements. At a basic level, carbohydrates are glucose. It is stored in the muscles and liver as glycogen.

An important concept related to carbohydrate metabolism- (GI). It reflects the rate of absorption of carbohydrates by the body and the increase in blood sugar. The GI scale is divided into 100 units, where 0 indicates carbohydrate-free foods, and 100 indicates foods saturated with this component.

Based on this, products are divided into simple and complex. The former are high GI, the latter are low. Understanding the difference between the two is very important. very quickly broken down to glucose. Thanks to this, in a matter of minutes, the body receives a portion of energy. The downside is that there is enough energy surge for 30-50 minutes. When used a large number fast carbohydrates:

• there is weakness, lethargy;
• fat reserves are deposited;
• damage to the pancreas.

They split for a long time. But the return from them is felt up to 4 hours. The basis of the diet should be elements of this type.

Low GI foods:

Medium GI foods:

High GI foods:

Water and mineral metabolism

Most of the body is water. The significance of metabolism in this context takes on a pronounced connotation. The brain consists of 85% water, blood - 80%, muscles - 75%, bones - 25%, adipose tissue- by 20%.

Water is removed:

• through the lungs - 300 ml / day (on average);
• through the skin - 500 ml;
• with urine - 1700 ml.

The ratio of fluid consumed to excreted is called. If intake is less than output, systems in the body fail. The norm of water consumption per day is 3 liters. This amount is enough to ensure good productivity and well-being.

Minerals are washed out of the body with water. For this reason, it is desirable to supplement plain water mineral. This is one of the most simple ways make up for the deficit necessary elements. It is recommended, with the help of a nutritionist, to calculate the rate of salts and minerals and make a diet based on these calculations.



Causes and consequences of metabolic failures

Metabolism is a complex and fragile process. If at one of the stages of anabolism or catabolism a failure occurs, the entire biochemical “construction” is poured. Metabolic problems are provoked by:

• heredity;
• wrong way of life;
• various diseases;
• living in an area with poor ecology.

The main reason for failures is a disregard for your body. copious amount junk food- the scourge of modernity. Improper nutrition and inactivity lead to As a result, a lot of people are obese with all the consequences.

Among the symptoms hinting that you should take up the regulation of metabolism:

• increased or decreased body weight;
• chronic fatigue;
• visual skin problems;
• fragility of hair and nails;
• increased irritability, etc.

It is possible and necessary to deal with the consequences of metabolic failures. But on instant effect counting is stupid. Therefore, it is better not to start yourself. And if this does happen, you need to contact the experts and be patient.

Metabolic rate depending on gender, age, nutrition

The metabolic rate depends not only on genetic factors and lifestyle, but also on gender and age. Testosterone levels are much higher in men. Due to this, the representatives of the stronger sex are prone to gaining muscle mass. And muscles need energy. Therefore, the basic metabolism in men is higher - the body consumes more calories.

Women, on the contrary, are more prone to the deposition of fat reserves. The reason lies in the large number of female sex hormones - estrogen. Women are forced to more carefully monitor their figures, as going beyond a healthy lifestyle immediately responds to weight gain.

In both cases, there are many exceptions. Many men gain weight easily, while many women are stable in this regard, even if they regularly overeat. This is because the abundance of factors that affect the level of metabolism are tightly intertwined. But in general, gender plays a huge role.

For most people, basal metabolism changes with age. This is easy to notice by observing changes in one's own form or the form of acquaintances. Without trying to resist time, after 30-40 years, or even earlier, many people begin to blur. This is also true for ectomorphs. In their youth, they hardly manage to recover even a kilogram. With age, kilograms come by themselves. Albeit not in such quantity as in meso- and endomorphs.

How to resist change? Become an adherent of a healthy lifestyle - eat well and give the body physical activity. Count calories based on individual needs (formulas to help), play sports, and your metabolism will be normal. Unless, of course, there are other kinds of problems.



And how to eat right? give great attention products, thanks to which the metabolic functions in the body are performed correctly. The diet should be rich:

• coarse vegetable fiber - carrots, cabbage, etc.;
• fruits;
• greenery;
• lean meat;
• seafood.

It is recommended to eat often and fractionally, do not neglect breakfast, take into account the compatibility of products. It is best to either study the issue in detail, or seek help from a specialist. Since the body works with what it was given, a normal metabolism can only be counted on if the diet is tailored to individual needs.

Metabolism is the process of chemical transformations nutrients entering our body. Metabolism in simple words- this is when the body breaks down the food that we have consumed into small components and builds new molecules of our body from them.

The term itself was formed from the Greek word "Metabole", which translates as "change" or "transformation". This word includes a lot - both hormonal features, and physique features and a direct dependence of the physique on the number of calories you consume.

Therefore, to clarify, let's deal with everything in order.

First of all, those who care about “competent” weight loss should think about metabolism. Roughly speaking, but understandable, metabolism is a kind of furnace, the power of which depends on the rate of burning our calories. High level metabolism generally works wonders - it reduces the amount of hated calories to such a state that the body begins to feed on its own reserves. This is how the fat goes.

• RMR (Resting Metabolic Rate) - the number of calories that is enough to keep the body alive. For each individual, this indicator is individual - this is already a purely genetic given.
• The next integral part of metabolism is body weight and muscle mass. There is a direct dependence of one on the other - higher muscle mass - higher metabolism and vice versa. Why did it happen? Yes, just half a kilogram of muscle “destroys” 35-50 calories per day. The same amount of fat will save only 5-10 calories.
• Component #3 is your thyroid gland. Therefore, valuable advice is for those who are over 30 it makes sense to go to the doctor and take all the tests for hormones + ultrasound of the thyroid gland. It is she who has a direct fusion on metabolism and fat burning.

Anabolism and catabolism

Two equally important concepts directly related to a healthy metabolism.

Anabolism - set chemical processes responsible for the tissues, cells of your body, their development and for the synthesis of amino acids.

Catabolism is the breakdown of food molecules for their subsequent conversion into energy in your body.

It is the energy obtained from catabolism that is necessary for the full life of the body.

So how do you really use your built-in "fat burner" in right direction? Yes, everything, in general, is not difficult.

First stage- stand in front of the mirror, evaluate yourself as objectively as possible and decide on your body type - this is what metabolism is directly connected with and, in fact, the first step to starting to control your own fat burning machine.

We are all different, but the bulk of scientists agree on three types of structure of human bodies:

Ectomorph

• Has a small body;
• The form chest– flat;
• The shoulders are narrow;
• The physique is skinny;
• Muscles are absent;
• Gaining muscle mass is quite difficult;
• Very fast metabolism.

If you are that "skinny" ectomorph, then there is a need to consume a large number of calories. And here there is a little undoubted joy - the ectomorph SHOULD eat before bedtime in order to deactivate the processes of catabolism. Almost all physical activity in ectomorphs should be directed to certain muscle groups. It would be nice to use sports nutritional supplements.

Mesomorph

• Physique athletic, athletic;
• The body shape is rectangular;
• Mesomorphs tend to be very strong;
• Do not experience problems with building muscle mass;
• May have trouble gaining weight.

Have no problems with muscle building, as well as building excess fat. This is not good food - you will constantly have to monitor what you eat and in what quantity. That is, for mesomorphs, a properly selected diet is vital. There is also no need for regular cardio.

Endomorph

• Rounded outlines of the figure;
• Both muscle and fat mass grow, as they say, "with a bang";
• Low;
• Have trouble losing weight
• Metabolism is slow.

The most important thing for endomorphs is calculated by calories protein diet+ constant cardio training - running, cycling, walking.

Next stage- deal with the concepts arising from the above - fast and slow metabolism.

Slow metabolism - expressed in high appetite and lack of desire to move and engage in active sports. Here, first of all, it is important to change the diet and eating habits in general. After, the result obtained will be easier to maintain with physical education.

Fast metabolism - on the contrary, it is expressed in the desire to eat less and move more. Such people are most often upset that it is disastrously difficult for them to gain muscle mass despite their best efforts. People with fast metabolism you need a proper, high-calorie diet and a well-thought-out training system that converts the energy received into the right direction.

Final stage. Lose weight and use the metabolic processes in your body wisely.

What does metabolism depend on?

1. Age, weight, height, gender, physique (read above about body types);
2. Nutrition, physical activity (and their competent combination depending on the type of body structure);
3. Health status (stable hormonal background which is checked by an endocrinologist);
4. Mental health (lack of stress and any other mentally shattering factors).

The metabolic processes in adipose tissue are insanely slow compared to the metabolism in muscle tissue. Those who do have problems with excess weight need less energy, but still eat more than necessary. This extra "eaten" energy is not consumed, but rapidly goes into the fat "reserves" of our body - and where else to put it? Naturally, with such a metabolism, it is not possible to lose weight.

Excess fat, gradually penetrating into internal organs, affects the stability of the endocrine system and loosens our hormonal levels. In women, for example, excess body fat causes delays or constant cycle failures. There is a possibility of developing metabolic syndrome.

What is metabolic syndrome?

This is a condition in which the subcutaneous fat layer leads to serious violations internal metabolic processes - lipid and carbohydrate. This is exactly the case in which a person begins to “swell” literally from everything. Heart problems and arterial hypertension. The blood pressure and blood sugar rise sharply.

However, it should be noted that all these symptoms do not apply to metabolic syndrome if your physique indicators (waist circumference and weight) are normal. Although, even in this case, a visit to the doctor is required.

How to speed up your metabolism to lose weight?

• Stop fooling yourself!
• Remove fats and simple carbohydrates from the diet (chocolate, rolls, cakes, butter etc.)
• Limit yourself to lean proteins chicken breast, milk, egg white) and fiber (fruits, vegetables). So you will finally improve your metabolism and speed up your metabolism.
• Reduce carbohydrates - on the contrary, they slow down the metabolism.
• Raise muscle tone, go in for sports, increase the load on the muscles.