We’ve been hearing a lot lately about good or bad metabolism and how to crank it up in the context of weight loss. What exactly is this phenomenon? Can we influence it and how can we make it our ally in the fight for a slim figure? Find out how to speed up your metabolism in a few steps.
Table of contents
- 1 What is metabolism and what does its intensity depend on?
- 2 Types and kinds of metabolism
- 3 Not just for endomorphs. Universal rules for healthy eating
- 4 How to effectively accelerate metabolism?
- 5 How not to destroy your efforts and avoid the yo-yo effect?
What is metabolism and what does its intensity depend on?
The term “metabolism”, used interchangeably with “metabolism”, has a very broad scope, as it refers to practically all processes occurring in the body, digestion, combustion, nourishing cells, respiration or maintaining the right body temperature. Thus, metabolism, or metabolism, is the entirety of biochemical reactions and energy transformations related to them occurring in living organisms. Thanks to these processes, it is possible to grow, reproduce, and respond to stimuli.
The term has become popular in the context of absorption of calories by the body and the associated phenomenon of gaining or losing weight. In the light of scientific research, there is no doubt that a more intensive metabolism means a faster burning of calories and, consequently, a faster reduction of body weight, and vice versa, a slower one is connected with accumulation of fat tissue and gaining weight.
This is because in the case of fast metabolism, energy is spent on a regular basis, whereas in the case of slow metabolism, the body uses calories more slowly and stores the surplus in fat tissue.
Types and kinds of metabolism
Metabolism rate is individual for each person and depends on several factors – age, gender, body weight, health condition. To a large extent, it also depends on genetic conditions, but it is possible to influence the metabolic rate by introducing a certain metamorphosis of lifestyle, diet, physical activity. Three basic types of metabolic rate are the most optimal, i.e. balanced, slow metabolism and fast metabolism.
In relation to individuals, science distinguishes the following metabolic types:
- Ectomorph – rarely has trouble with being overweight because their metabolic rate adapts to their caloric intake. Digestive system works more efficiently than others due to the increased amount of secreted enzymes, better intestinal peristalsis, faster excretion of metabolic residues. Ectomorphs are usually people with a small body structure, energetic, more resistant to changes in ambient temperature. Ectomorphs should eat small amounts of protein, but more carbohydrates.
- Mesomorphic – does not tend to gain weight, but his metabolism is not as fast as the ectomorphic. It is characterized by a muscular build type, easily builds muscle mass. Mesomorphic person’s diet should contain large amounts of protein (lean meat, dairy products, fish, legumes), while they should limit consumption of fats and simple sugars.
- Endomorphic – is a person with predisposition to weight gain. It is characterized by thick bones and massive physique. Metabolism is much slower than in the case of other types. Endomorphs should especially control their diet in order to avoid overweight or obesity, which is a serious threat to health and even life. The endomorph’s menu should provide about 50% protein, mostly non-meat, 30% carbohydrates, mostly from vegetables and fruits, and 20% unsaturated fats.
Not just for endomorphs. Universal rules for healthy eating
There is no doubt that everyone has some innate tendency for a slower or faster metabolism, which can be easily observed in our immediate environment. There are people who remain slim despite consuming large amounts of food and those who have to count calories and give up their favorite delicacies at all times. The latter are far more numerous.
However, the metabolic rate depends not only on genetic factors, lifestyle has a huge impact here, especially the quantity and quality of meals, eating style and the level of physical activity.
Therefore, certain principles of nutrition should be applied regardless of the type of metabolism. First of all it is recommended to eat more often, but in smaller quantities. You should eat slowly, carefully biting food into smaller pieces.
A healthy diet, based on relatively natural products, should be introduced on a permanent basis, and highly processed food, which is particularly treacherous for people with a tendency to gain weight, and which rubbishes the body – hence the term “junk food”, should be definitely avoided. Finally, a daily dose of physical activity should become an obligatory element of our lives. Good and regular sleep and rest is also important. In order not to ruin your efforts to achieve a slim figure, you should also take care to avoid the yoyo effect.
How to effectively accelerate metabolism?
As already mentioned, despite conditions beyond our control, it is possible to regulate the rate of metabolism by introducing some long-term changes. It is obvious that if we want to speed up and improve the metabolism, we must first of all start with our diet. While the wrong lifestyle can make metabolism slower and make us gain weight, the right lifestyle can speed it up and make us lose weight systematically.
How to speed up your metabolism: first condition – change your diet and way of eating
We should switch to a light diet with slightly (not too much) reduced calories. The menu should be dominated by: lean dairy products, lean meat and fish, vegetables, fruit. There must also be complex carbohydrates, i.e. whole grain products, bran, cereals, seeds and seeds, healthy fats in the form of vegetable oil or olive oil. Protein is essential for the body, and its combustion requires a large expenditure of energy. Whole-grain products and vegetables, in turn, provide valuable dietary fibre and promote better metabolism.
You should definitely limit the amount of sugar consumed and preferably eliminate sweets altogether. Sugar triggers hunger, causes a rapid rise and then fall in blood glucose levels, resulting in a feeling of fatigue in the middle of the day, it also increases the body’s tendency to accumulate fat.
In order to accelerate metabolism we add spices to meals, such as pepper, ginger, cinnamon, chili pepper, curry, turmeric. They are natural thermogenics which facilitate digestion and intensify metabolism. It is also worth including in your diet foods containing iodine, zinc and selenium, i.e. elements which have a great influence on the correct course of metabolic processes. They can be found in fish and seafood, eggs and dairy products, mushrooms, nuts, garlic.
2. for the functioning of the body is of great importance not only what and how much we eat, but also how we eat. Smaller meals should be eaten more often, i.e. 4-5 times a day, with an interval of about 3 hours, not overeating, but eating enough not to feel hungry. Smaller portions mean less insulin secretion and energy consumption on a regular basis, without depositing excess calories in the fat tissue. The last meal should be eaten no later than 3 hours before going to bed.
Irregular eating is the worst for our silhouette, because the body does not know when to expect the next dose and starts to accumulate reserves, and the metabolic process is significantly slowed down. Regular and frequent meals, on the other hand, provide the body with constant access to nutrients, without the need to build up reserves.
In spite of appearances starvation is not conducive to losing weight, because insufficient quantity and poor quality of nutrients supplied also causes that the body switches to the mode of saving and storing fat.
It is obligatory to eat a decent breakfast. It’s worth reminding the old adage – eat breakfast like a king, dinner like a beggar. Breakfast is definitely the most important meal of the day.
After a night of energy deprivation this first meal needs to contain all the nutrients your body needs to function properly throughout the day. If you don’t have them within 1-2 hours of getting out of bed, your metabolism will slow down and you’ll feel hungry all day.
Your breakfast menu should include protein, whole grain cereals, vegetables and fruit. The fibre in seeds and vegetables gives you a feeling of satiety and makes digestion easier.
The amount and type of liquids you drink is also important. While following a diet, we often forget that drinking is as important as eating, especially water, which plays a very important role in the metabolism process.
One should drink, in small portions, about 2 litres of mineral water throughout the day. A glass of water drunk on an empty stomach will cleanse the digestive tract and improve digestion. It is also worth remembering about green tea, which not only increases the rate of metabolism, but also contains antioxidants (antioxidants). Also recommended are vegetable juices and cocktails (without sugar), peppermint, grapefruit juice, yerba mate. All of these drinks are conducive to raising the metabolic rate.
How to speed up metabolism: second condition – more exercise!
The relationship is obvious – the more physical activity, the better metabolism and a more beautiful body. Any kind of exercise is desirable, especially when we lead a sedentary lifestyle. These don’t have to be strenuous marathons or workouts at the gym, active recreation, a brisk walk, a march with sticks, cycling or swimming will suffice.
Of course, if we want to lose more kilograms, we should introduce more strenuous training as a permanent element of our day. Either way, it is important to be active every day, and exercising in the morning is a great way to kick-start your metabolism for the whole day.
It is best to start with light exercises and gradually increase the dose and intensity of movement. At the beginning 15-20 minutes of gymnastics at home, a lot of walks, then it can be jogging, fitness exercises, gym, and with time, if we have the conditions and possibilities, an intensive strength or interval training. Of course this is not a form of activity for everyone, but the most important thing is not to remain motionless for too long, even dancing or strenuous cleaning promote faster metabolism.
How to speed up metabolism: the third condition – the use of dietary supplements
It is a known fact that acting comprehensively, on several levels, increases the chance of success in every area. Similarly in this case – supplementation with preparations having in their composition concentrated extracts from plants accelerating metabolism, will strengthen our efforts and help us achieve success. On the market today we have a whole range of good supplements supporting weight loss. Among them, in our opinion, the following deserve to be highlighted and recommended:
- Silvets – a superbly composed preparation, which includes 6 natural substances with a recognized effect in supporting the weight loss process. These are: blueberries Acai, guarana, green tea, pepper cayenne, bioperine and L-carnitine. Silvets reduces the feeling of craving, boosts metabolism, facilitates calorie burning and gives energy.
- Garcinia Cambogia Actives – contains hydroxycitric acid (HCA), which burns fat and reduces appetite, among other substances known for their effectiveness. Garcinia cambodiana is one of the greatest allies in the fight for a slim figure.
- Fast Burn Extreme, dedicated primarily to athletes and people generally engaged in regular physical activity, is an effective multi-ingredient fat burner effectively supporting their metabolism and stimulating fat tissue reduction.
How to create a menu which speeds up metabolism? Here is an example:
Breakfast: oatmeal on milk with seasonal fruit and seedsSecond
tomato and pepper salad, slice of dark bread with lean hamLunch
:roast turkey fillet, vegetable medley, carrot juiceEvening: millet groats
with fruit such as strawberriesDinner
wholemeal toast, cottage cheese,
How not to destroy your efforts and avoid the yo-yo effect?
In order for the newly achieved faster metabolism and the resulting loss of excess kilograms not to be in vain, the changes introduced should be treated as a permanent lifestyle from now on. Meanwhile, many people think that if they have achieved the intended result, they can breathe a sigh of relief and go back to their old habits. Nothing more misleading.
Returning to old habits will not only cause a return to the old weight, but may even contribute to its growth. The body will treat the past treatment as something temporary and will start to accumulate reserves in excess, in case the situation is to be repeated.
This situation, called the yo-yo effect, in which after the treatment to accelerate metabolism and weight loss there is a return of its growth, sometimes disproportionate to the former weight, can and should be prevented. You just need to follow a few basic rules. Namely:
1. the therapy itself must not consist either in starvation or in too radical reduction of the caloric level of daily meals. The safest approach is to cut caloric intake by 500-600 kcal per day. Afterwards you can allow yourself a small increase, but only up to the value of your body’s authentic energy needs.
We follow a healthy diet at all times, avoiding fast food, sweets, snacks, fatty and fried foods, high calorie meals, processed foods. We do not snack between meals, we follow the rule of eating less and more often. Eat plenty of vegetables, preferably raw, and low-sugar fruits. 3.
3) We lead a physically active lifestyle, trying to move as much as possible, even in unfavourable circumstances. Every day must contain a dose of physical activity.
With time the new lifestyle will become a habit, and the body urged to faster metabolism will thank you with increased immunity, lack of health ailments, better mood and shapely figure.