Metabolism is a complex metabolic process that affects all tissues and organs. Many people who have extra pounds, meaningless diets, unaware that the problem may be in slower metabolism, which can be accelerated.
What is metabolism?
A complex word metabolism has another more well-known synonym - metabolism. In biology, it is a combination of chemical reactions occurring in the body of all living things.
A variety of substances get into the human body with food, fluid, breathing:
- vitamins;
- mineral salts;
- water;
- oxygen;
- micronutrients.
All of them can not be absorbed in the body in its original form, so our body launches special processes to decompose substances into components and collect new particles from them. From one component, new cells are formed. This is an increase in muscle volume, regenerated skin with lesions, renewed tissue.
Without metabolism, human vital activity is impossible. It is a mistake to think that this process happens when we do something. Even in a state of complete rest, the body needs to break down complex elements and create simple ones for renewing tissues and ensuring the functioning of internal organs.
The exchange cycle can be divided into two processes:
- Destruction, or anabolism. The splitting of all elements that enter the body into simpler substances. For example, the protein contained in food consists of amino acids. To build a new cell, we need proteins in their pure form, and not a set of amino acids that the body gets from the breakdown of protein. Each protein product consists of different amino acids, so chicken protein cannot be a substitute for protein from milk. But our body in the process of anabolism breaks down every atom of these products, takes from them exactly the building materials that he needs. When anabolism from each consumed substance is released, the energy that is needed for the construction of complex molecules. This energy is the very calories, the calculation of which is very important if you want to lose those extra pounds.
- Creation is catabolism. It is a synthesis of complex components from simple ones, the construction of new cells from them. This process is observed with the growth of hair, nails, healing of cracks. This also includes the renewal of blood, tissues, and many other processes that occur in the body unnoticed by humans. To create new cells you need energy, calories that are released during anabolism. If this energy is too much, it is not consumed, and deposited in reserve in the form of fatty tissue.
Protein exchange
Proteins are of plant or animal origin. For the normal operation of the body need those and other substances. Protein compounds are not deposited in the form of fat - all the protein that enters the human body, breaks down, synthesizing a new protein. But in children, the process of catabolism prevails over disintegration due to growth.
Protein can be full or defective. The first consists of all 20 amino acids, which are contained only in products of animal origin. If a protein compound lacks at least one of the amino acids, it is referred to the second type.
Carbohydrate exchange
Carbohydrates are the main source of energy. They can be complex and simple. The first group is porridge, vegetables, fruits, they are often called useful carbohydrates, which are slowly broken down by the body, providing a long-term supply of energy.
Fast or simple carbohydrates - sugar, various sweets, carbonated drinks. By and large, such products are not needed by our body at all, because the body will function properly without them. Once in the body, complex carbohydrates are converted to glucose, the level of which is relatively the same throughout the time. Fast carbohydrates make this level fluctuate, which can affect the person’s mood and well-being.
With an excess of carbohydrates are deposited in the form of fat cells, with a deficit - are synthesized from the internal protein and adipose tissue.
Fat metabolism
One of the individual products of the processing of fats - glycerin. It is he with the participation of fatty acids is converted into fat, deposited in the fatty tissue. With an excess of lipid intake, fatty tissue begins to grow, which leads to the fact that the human body becomes loose, increases in volume.
The first place is the deposition of excess fat - the space between the internal organs. Such reserves are called visceral, they are even more dangerous for humans. Obesity of the internal organs does not allow them to work normally.
Most often, people have liver obesity, because it is this organ that first takes the blow, filtering through the decay of products. Even a thin person can have visceral fat as a result of impaired fat metabolism.
The average daily rate of fat is about 100 grams, but this value can be reduced by 20 grams, taking into account the age, purpose of the person, diseases.
Exchange of mineral salts and water
Water is the most important component for humans. Our body is 70% fluid. Water is present in the blood, lymph, in the extracellular fluid, in the cells themselves. Without it, most chemical reactions in the body cannot proceed. Many people today are out of water, even without knowing it.
Every day our body gives fluid with sweat, breath, urine. To replenish stocks, you need to drink at least 2 liters of fluid per day. This regulation does not include moisture contained in food. Symptoms of water deficiency: headaches, irritability, lethargy.
Mineral salts make up about 5% of the total body weight. They are necessary for most metabolic processes, such as maintaining bone tissue, transporting impulses in the cell, and producing thyroid hormones. Proper nutrition fully restocks mineral salts. But if you stick to an unbalanced diet, a lack of salt can cause various problems.
The role of vitamins
When they enter the body, vitamins are not split, but become ready-made building material for cells. It is for this reason that our body reacts sharply to any vitamin deficiency, because without them, some functions are impaired.
An overabundance of these substances is no less dangerous. Few people think that vitamins in food composition may change during long-term storage or processing of food. For example, the amount of vitamins in vegetables and fruits is dramatically reduced as a result of long-term storage, and heat treatment can kill all the beneficial properties of food. Doctors recommend taking mineral and vitamin complexes in a season when natural products are not available.
Metabolism level: what is it?
There is such a thing as a major metabolism. This is an indicator of the energy that the body requires to maintain all functions. The level of metabolism shows how many calories the body spends in complete rest, that is, in the absence of any physical activity.
This indicator is important, because, not knowing the level of their metabolism, many women tend to lose weight, reducing the caloric intake to a point below the baseline metabolism. But it is necessary for the normal functioning of all organs.
The metabolic rate depends on the following factors:
- Floor. A male body needs more energy to maintain all functions than a female body. This is due to the fact that women naturally have more adipose tissue, which requires less energy to maintain.
- Age. Since the age of 30, the human body is changing. Exchange processes begin to rebuild, slow down. With 30 years every subsequent years, metabolism slows down by about 7%. Due to the fact that the speed of the process is reduced, it is easier for an elderly person to gain extra kilos. With age, the caloric intake of food should be reduced by 100 calories per 10 years. But physical activity, on the contrary, should increase. At this age, only thanks to sports and diets you can maintain your figure.
- The ratio of adipose and muscle tissue. Muscles consume energy even at rest. To maintain their tone, the body needs to be given more energy than to maintain fat reserves. For example, an athlete spends about 15% more calories than a person with extra pounds. This is not about physical, but about the amount of energy that is consumed in the rest period.
- Nutrition. Overeating, fasting, problems with eating regime, a large amount of fatty unhealthy food adversely affect the metabolic rate.
Metabolic disorders
The causes of failures can be: thyroid disease, pituitary, sweat glands. The factor that a person cannot influence is heredity. But the most common cause of slow metabolism is poor eating behavior.
These include overeating, a large intake of animal fat, heavy food, large intervals between meals. Fans of express diets should remember that starvation, the prevalence of low-calorie foods in the diet - the right way to disrupt the internal balance.
Also, bad habits can lead to a slowdown of processes: smoking, drinking alcoholic beverages. At-risk people in an inactive lifestyle, constantly lacking sleep, undergoing private stress.
What is dangerous slow metabolism?
The main symptoms by which it is possible to judge disruptions in metabolism include:
- swelling;
- brittle nails;
- dyspnea;
- excess kilos;
- deterioration of the skin.
In addition to external manifestations, there are also internal ones - these are various pathologies caused by metabolic disorders. Manifestations are also different, because metabolism is a collection of all processes of the body.
How can I speed up the metabolism?
To normalize the rate of metabolic processes, you must first eliminate the causes, which resulted in an imbalance. People who have little physical activity in their lives need to increase their number. No need to run to the gym and harass yourself with overwhelming workouts - this is just as harmful as permanent sitting at the computer.
Start small. Walk there, where you used to pass by transport, go up the stairs instead of the elevator. The load must be increased gradually.
The rhythm of modern man often makes you give up on quality and prolonged sleep. In this case, it is better to donate watching the movie and sleep well. Inadequate sleep leads to many disorders in the body, including directly affecting a person’s desire to consume fast carbohydrates in large quantities. But they are absorbed in the "sleepy" body is bad, are deposited in problem areas.
Start drinking more water. Drink a glass of water after sleep, half an hour before and after meals. Drink water in small sips of no more than a glass at a time. If you start to use at least 2 liters of water per day, you can provide the body with the amount of moisture that is necessary for many metabolic processes.
If you have serious metabolic disorders, you need to undergo a course of massage. It does not matter which type you choose. Any massage has the effect of lymphatic drainage, stimulates blood flow, accelerates the metabolism.
You also need to provide your body with enough oxygen and solar heat. Remember that oxygen is one of the most important elements for normal metabolism. You can do breathing exercises that teach your body to breathe deeply. And thanks to the sun's rays you will get valuable vitamin D, which is difficult to get from other sources.
You will also be positive. According to statistics and studies, people who rejoice more often during the day have a higher metabolic rate.
Power Features
Improper eating behavior is the most common cause of delayed metabolism. If you eat very often or, on the contrary, only a couple of times a day, your metabolism is disturbed. It is best to eat every 3 hours, about 6 times a day. And three of them should be full meals: breakfast, lunch and dinner, the rest in the form of light snacks.
Day should start with breakfast, and only in this case, you can count on the correct metabolism. The first breakfast should be dense, nutritious, consist of slow carbohydrates, which will give energy for the day. At dinner, it is advisable to leave protein foods: lean fish, vegetables, poultry. As a snack fit natural yogurt, kefir, fruit, a small amount of cottage cheese. If hunger overcomes before going to bed, you can afford a little low-fat cottage cheese.
If the metabolism has already slowed down, then the following products will help it to accelerate:
citrus;- apples;
- natural black coffee;
- fresh green tea without any additives;
- low-fat dairy products;
- beans;
- lean turkey meat
citrus;Also, few know that weight directly depends on metabolic rate. For one person - 1000 calories is considered the norm, for another - 2000.
If you have a few extra pounds, the basic metabolism is too low, you will have to eat very little to lose extra pounds. In addition, the body with a slow metabolism is very reluctant to give fat mass. It would be more correct not to lose weight, but to speed up metabolism in order to ensure the normal functioning of the whole organism.
Acceleration of metabolism by the methods of famous nutritionists
Haley Pomeroy
The body spends energy even at rest. Therefore, the American nutritionist Haley Pomro suggests overclocking the exchange processes and losing weight only due to them. By following the instructions, you can lose weight literally 10 kg per month without effort. Leaving fat will not return if you do not violate the principles of proper nutrition in the future.
The complex, proposed by a nutritionist, will relieve from debilitating mono-diet, which are characterized by acute and painful hunger. Haley has developed a balanced nutrition plan, which aims to reduce the nutritional value of the diet, to improve all metabolic processes in the body.
To maintain the metabolism at the same level, it is necessary to "feed" it with food. This does not mean that it should be a lot. Haley recommends eating food often, but in small portions. Due to this, our body will be constantly busy processing food, so that the metabolism will not have time to slow down. Optimally, make 3 dense meals and two small snacks.
Despite the fact that the nutritionist practically does not limit the choice of ingredients, some products harmful to the metabolism will still have to be abandoned. These are alcoholic drinks, fatty milk, products with sugar content. The nutrition plan of this nutritionist is designed for a month. Each week is divided into blocks:
Complex carbohydrates. Duration of meals - two days. Your diet should be dominated by foods that are rich in healthy carbohydrates, such as vegetables, cereals, whole grains. Take care also about enough fiber. It will help maintain normal glucose levels, which often fluctuate due to the large amount of carbohydrate foods.- Squirrels. Duration of meals - two days. To process and absorb protein compounds, the body spends a large amount of calories. During this period, you need to consume low-fat products, which include protein: poultry, fish, cottage cheese, eggs. Protein food must be complemented with vegetable dishes.
- Healthy fats. If you eat a balanced diet, then carbohydrates, proteins and fats will prevail in the diet.
Complex carbohydrates. Duration of meals - two days. Your diet should be dominated by foods that are rich in healthy carbohydrates, such as vegetables, cereals, whole grains. Take care also about enough fiber. It will help maintain normal glucose levels, which often fluctuate due to the large amount of carbohydrate foods.Jillian michaels
Gillian Michaels was overweight as a child. She met with fitness and after that decided to devote herself to a healthy lifestyle. Now this is a successful woman, a business woman, who is not only in excellent physical shape, but also teaches others.
Among the most effective methods of Gillian is the program "Accelerate Metabolism", which is designed not for beginners in sports, but for those who can withstand intense fitness programs from the first workout. First of all, an American asks to pay attention to your diet.
She advises to include in the diet foods that have a positive effect on catabolism:
- Red beans. It contains a special starch, which is not absorbed by the body, but at the same time helps to cleanse the intestines. Cellulose removes slags. Vitamins and minerals in the beans affect the formation of muscles.
- Onion and garlic. Wrestlers with bad cholesterol. Antioxidants, which are contained in these products, remove slags.
- Strawberries and raspberries. These berries regulate the level of glucose in the blood. And thanks to some substances in the composition, they prevent the absorption of fat and starch.
- Broccoli and cruciferous vegetables. Низкокалорийные продукты, при этом они обеспечивают долгое ощущение сытости.
- Хлебцы из цельных зерен. Злаки, конечно, калорийны, многие в период диеты отказываются от них. Но опасность представляют лишь блюда из муки. Также Майклс рекомендует употреблять овес, ячмень, пшеницу.
Тренировки - важный этап для восстановления метаболизма. Они направлены на сжигание жира, ускорение обмена веществ. Представляют собой 50-минутные программы аэробных и кардионагрузок. Начинают тренировку с пятиминутной разминки, заканчивают также пятиминутной заминкой для растяжки мышц и успокоения тела после тренировки. Упражнения очень простые. Но проблема в том, что выдержать быстрый темп программы сможет лишь тот человек, который уже занимается спортом.
