How to improve metabolism

In short, metabolism is the process of metabolism in the body. Today we'll talk about what metabolism is, why it depends, how to set it up and why do it at all.

What is metabolism

Metabolism, or, as it is called otherwise, metabolism, is the process by which the food consumed is converted into energy, which helps a person to move. This would be impossible without special enzymes that promote transformation, help proteins, fats and carbohydrates to be absorbed properly. Let's take a closer look at how the metabolic process occurs, and then understand how and for it can be accelerated.

Metabolic process

The human body has been and remains a mystery to scientists. For example, take a cell at the level of which metabolism takes place.

A living cell consists of macromolecules, which, with the help of hydrolysis, break down into even smaller components. The cell contains very little sodium, but it is rich in potassium, while the environment in which it is located contains a lot of sodium, but very little potassium. But the permeability of the cell membrane is the same for one as for another substance. From this we can conclude that the cell is far from chemical balance.

To keep cells functioning in such a normal state, the body needs energy production. Indeed, in turn, the cells themselves interact with the environment, which includes muscles, conduction of nerve impulses, etc.

Nutrients that enter the cells begin to be metabolized, i.e. a chemical transformation process takes place. The metabolism itself is divided into two components, this is anabolism and catabolism. The first is a reaction when simple molecules are synthesized into complex ones, which is accompanied by the intake of energy. The second component, catabolism, is characterized by the opposite reaction, converting complex molecules into simple ones. Typically, these are oxidative reactions that release energy.

The bulk of the calories that come with food is spent on maintaining the basic functions of the body: body temperature, digestion of food, and other internal processes. All of this is collectively referred to as metabolism.

Such a simple outlined scheme gives a clear idea of ​​what is being discussed today.

In a normal state, metabolism takes place at a natural pace and a person does not experience health problems. The wrong daily regimen, unbalanced diet, stress - lead to disorders that slow down the metabolism, which translates into problems with weight and health in general.

Poor metabolism - causes

Probably, in each group there is a person who eats everything in a row, day and night, and his weight and figure remains in perfect condition. While the other constantly calculates calories, measures each portion and does not add crumbs after six, but the weight, at best, stands still, or is only gaining. The key lies in metabolism! It's just that in the first case, it happens quickly and all the incoming food has time to turn into energy before a new portion arrives. And in the second case, this process is disrupted or slowed down by nature and the body, not having time to process nutrients, simply puts everything in reserve (fatty deposits).

Of course, it's fair to mention that a slow metabolism is just one of the reasons that may lie in weight problems.

So what could be the problem, which is expressed in the inhibition of natural processes? Here are 10 main points that can be called fundamental.

1. Lack of a regimen in food intake. In 2012, Israeli scientists conducted a study involving two groups of mice. Both were fed identical food with the only difference that one received food on schedule, and the second "when it works out." The results were staggering: with absolutely identical diets, the random group gained significant weight while the rationed group remained at the same level.
2. Unnatural food. A large number of chemical additives in products, in particular pesticides, actively slow down the process of burning calories. Therefore, if possible, it is better to purchase vegetables and fruits from people who grow them in the garden, or get your own.
3. Lack of sleep. Bad sleep does not give you strength, which means that your activity will be low all day, and energy will be spent to a minimum. If you constantly lack sleep, then you can not even dream of losing weight.
4. The paradox of diets. The correct diet should be made individually, based on the characteristics of the body. But few know about it. If the body does not receive enough calories for work, then even the minimum that is eaten during the diet will go to the "sides". Before making a change in diet - consult a nutritionist and calculate the amount of calories that your body asks for, taking into account physical activity.
5. Menses. On "these" days, along with blood, a woman loses a significant part of her iron. And the task of the latter is to deliver oxygen to the cells. With its lack, activity drops. Added to this is "gluttony", which the majority of girls and women complain about. Low activity + a lot of food = excess weight and metabolic problems.
6. Permanent sitting. In order for the metabolism to slow down, you need to sit in one place, without moving, for only 20 minutes. Draw conclusions. Skip the elevator and buses - climb the stairs and walk more often. Even at work, if you have a sedentary activity, get up to just warm up, at least bring some tea.
7. Calcium deficiency. In the metabolic process, calcium is the protagonist. With its flaws, problems begin. Include foods rich in it in your diet and you will see positive changes.
8. Frequent change of time zones. The body gets used to living in one mode. Long trips, which are accompanied by a change of day and night in places, put the cells in a stupor, which is why they slow down their work. To avoid aggravating the problem, pay special attention to your diet during these periods.
9. Lack of water in the body. Scientists have proven that with a lack of water, the body burns 2% fewer calories than with enough fluid. Drink more clean water!
10. Skipping breakfast. Without eating in the morning, you force your body to make supplies "just in case." According to statistics, those who ignore the morning meal are 4 times more likely to be obese.

These are simple, but at the same time very insidious components that can both spoil the figure, if the postulates are not observed, and quickly bring it back to normal, with proper attention and care.

Poor metabolism - how to understand

Metabolism should be normal, not accelerated or slowed down. Both with a fast and a slow process, the body does not have time to assimilate vitamins and microelements necessary for vital activity. As a result, health problems arise.

If you are overweight, or vice versa, there is a serious lack of it, while no adjustment in nutrition and diet helps - you can say with a high degree of probability that you have metabolic problems. Moreover, the danger of a violation lies not only in aesthetics, but in the general condition of the body.

Lack of vitamins and minerals begins to manifest itself in skin problems ( early wrinkles and dullness, acne and acne), teeth (they begin to ache and crumble), frequent constipation and diarrhea, hair loses its natural shine and may begin to fall out at an accelerated rate. Of course, third-party diseases can also be the cause of the above problems, but metabolism, as a rule, is most common. To identify the culprits, contact a specialist and conduct a full diagnosis.

How to improve metabolism

Under the word "improve", one can understand "to establish", and this can be done only after the full restoration of the normalization of the entire way of life.

First, adjust the amount of fluid you consume. The correct calculation of the required volume: 30 ml per kilogram of weight. Those. with a weight of 50 kg per day, you need to drink at least 1,500 ml (1.5 liters). By the way, contrary to all the statements of glossy magazines, “liquid” means everything that is drunk during the day: coffee, juices, tea - all this is taken into account.

Try to eat more greens - there is a lot of fiber, which is good for the health of the digestive system. It's great if you manage to grow it yourself, on the windowsill, for example, especially since it's not at all difficult to do this.

To develop new "building blocks", i. E. cells, the body needs animal protein: eggs, meat, kefir, cottage cheese and yogurt. Do not forget about these products in your everyday life.

Eat plenty of fruits and vegetables, they contain a lot of nutrients that help strengthen the immune system. The latter is able to independently regulate the working processes of the body, and, therefore, keep everything in order.

How to speed up your metabolism

To speed up your metabolism - take note and use these simple rules:

1. Start eating normally. Set the daily routine so that you can carve out half an hour or at least 15 minutes in order to eat like a human being, and not eat fast food and a can of cola. Eat small meals more often.
2. Get your butt off the couch and start moving! Any movement is life. An evening walk, going to / from work - all this is available to everyone and does not require any financial costs, unlike the gym. Therefore, even if you are too lazy to play sports on purpose, just do the usual things.
3. Any massage, be it vacuum, sports, anti-cellulite and simple pats - activate blood circulation, which significantly speeds up the body's metabolic processes.
4. Saunas and baths give the skin a rest and breathe. In addition to beauty and relaxation, you will get the normalization of metabolism and the body free of toxins and toxins.
5. Sex is a great way to combine business with pleasure. At the moment of orgasm, the blood is saturated with oxygen, the systems in the body are restarted, including metabolism.
6. Be less nervous. Stress weakens the immune system and promotes the production of bad substances. As a result - early appearance of wrinkles, digestive problems, fatigue.

Improving metabolism by sports

Sport forces the body to reveal its potential, which had previously been dormant for various reasons. Not only muscles, but internal organs come to tone. Their work begins to function, as they say, by the hour. Even an ordinary ten-minute morning exercise is enough to keep yourself in good shape. Fall in love with sports - a habit is developed for 21 days, overpower yourself for this time, and then you will do everything by default.

Metabolic products

We list products that help accelerate metabolic processes in the body.

1. Water. We have already talked about its benefits in metabolism, we will not repeat ourselves, since everything is already clear.
2. Whole grains. The high fiber content requires the body to be more active in its processing. It takes a lot of calories, which, willingly, not willingly, contributes to the acceleration of metabolism.
3. Red beans. It contains resistant starch, which is practically indigestible, but it effectively fights against pathogenic organisms and promotes bowel cleansing.
4. Lean meat. Foods that are high in protein are delicious and wonderful way to speed up metabolism. The indicator rises to 50%.
5. Seafood. It has been observed empirically that people who regularly eat fish have a much higher level of leptin in their blood than those who do not eat seafood. But it is leptin that is responsible for the state of metabolism.
6. Cabbage. This fermented product is a treasure for immunity. The acid contained in it kills pathogenic bacteria in the intestines and helps to normalize the functioning of the gastrointestinal tract.
7. Citrus. They are very high in liquid, low in calories and full of vitamins and substances that I work to eliminate body fat. Eating on a regular basis has a significant effect on digestion.
8. Apples. To improve metabolism, you need to eat at least 1-2 natural apples daily.
9. Milk products. Dairy products are rightfully considered to be the leader in the acceleration process. It has been proven that with three times their daily use, the metabolism is accelerated by as much as 70% (!).
10. Cinnamon, ginger and chicory. These spices will not only improve the taste of food, but also speed up the metabolism by 10%.
11. Pepper. The substance casaicin, of which there is enough in hot pepper, is able to activate metabolism, speeding it up by a quarter. True, the duration of the effect lasts only a few hours.
12. Spinach. It contains a lot of manganese, which is actively involved in the metabolic process. Moreover, it is simply irreplaceable for blood, bones, reproductive system, brain and thyroid gland.
13. Coffee... Just one serving of this drink helps to speed up the metabolism by as much as 4%. But you can't overdo it with him, so that the benefits do not grow into harm.
14. Coconut oil. And coconut oil helps to speed up metabolism by 25%. It is important that it is natural! In a glass of warm water, you need to dissolve a teaspoon of this wonderful product and drink. It is good for the whole organism.
15. Green tea. It is very popular among nutritionists for its ability to actively burn fat cells. A cup of this tea drunk in the morning helps the body start the metabolic process at an accelerated pace, which has a good effect on digestion.

Speed ​​up metabolism: video