Our metabolism is the force within our bodies that mysteriously determines whether the food we eat is converted into bursts of energy or extra kilograms on the scale.
When we struggle to lose weight, the first thing we often blame is our “slow” or “slow” metabolism.
the result, USD 33 billion The industry offers thousands of products that promise to speed up your metabolic rate for successful weight loss.
But instead of reaching for supplements, there are things you can do to boost your metabolism.
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What is metabolism and how does it work?
Metabolism is a term that describes all the chemical reactions in the body that keep us alive. It provides the energy needed for important functions such as breathing and digestion.
When we refer to metabolism in relation to weight, we are actually referring to basal metabolic rate, the number of calories your body burns at rest, determined by your muscle and fat mass.
Many factors can affect your metabolism, including gender, age, weight, and lifestyle.naturally slow down as we grow older and become dysfunctional after diet.
Why does metabolism slow down with age?
As our bodies age, they no longer function as efficiently as they once did. Muscle mass begins to increase around the age of 40. natural declineAs a result, the ratio of body fat to muscle increases.
Muscle mass helps determine the body’s metabolic rate, so less muscle means your body burns fewer calories at rest, slowing your metabolic rate.
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Why does metabolic function decline after dieting?
If you lose a lot of weight, your metabolic rate is likely to decrease; does not recover Even if you do gain weight back, it will be back to your pre-diet level.
This is because dieting to lose weight typically results in a loss of both fat and muscle, which slows down your metabolism due to less muscle mass to burn calories.
Although weight loss explains the expected decrease in metabolic rate, metabolism does not recover even after regaining the lost weight.
the study Each diet attempt has been shown to cause you to burn food an additional 15% slower, which is inexplicable.
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3 Ways to Boost Your Metabolism – 1 Thing to Avoid
1) Watch what you eat
Diet affects the amount of energy your body uses to digest, absorb, and metabolize food, so consider the types of food you eat.This process is called Diet-induced thermogenesisor the thermic effect of food, which accounts for about 10% of our daily energy expenditure.
the study Because our bodies have to use more energy to break down and digest protein, it has been shown that the thermic effect of food is highest in protein-rich foods. Eating protein-rich foods increases your metabolic rate by about 15% (the average for all foods is 10%). In contrast, carbohydrates increase by 10% and fat by less than 5%.
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But this doesn’t mean you need to switch to a protein-only diet to boost your metabolism. Rather, your diet should include vegetables and protein sources, with a balance of whole grain carbohydrates and good fats to maintain optimal health. health, disease prevention, weight loss.
2) Start moving
Regular physical activity increases muscle mass, promote metabolism. As your muscle mass increases, your basal metabolic rate increases, allowing you to burn more calories at rest.
To achieve this, incorporate 30 minutes of physical activity into your daily routine, plus two days of gym or strength training each week.
It’s also important to mix things up, as following the same routine every day can quickly lead to boredom and avoidance of exercise.
Lack of exercise quickly leads to a loss of muscle mass, and muscle loss slows down your metabolism, hampering your efforts to lose weight.
3) Get enough sleep
growing body the study We know that sleep deprivation can have a big impact on your metabolism.
Lack of sleep disrupts the body’s energy balance.This causes our appetite hormones to increase feeling of hunger It creates a desire for food and at the same time changes our lives. sugar metabolism and our energy consumption.
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If you want to increase your metabolism, set the following goals. 7 hours Uninterrupted sleep every night.
An easy way to accomplish this is to avoid screens for at least an hour before bed. Screens can seriously disrupt your sleep by suppressing melatonin production in your brain, reminding you that it’s day instead of night.
4) Don’t waste your money on diet pills and supplements
Thousands of products promise to revitalize your metabolism and accelerate weight loss. Some of them contain ingredients such as caffeine and capsaicin (the ingredient that gives chili peppers their heat) that immediately increase metabolism when ingested. the study The effects are confirmed to be temporary and are not intended to support long-term weight loss.
Most products that promise to help you lose weight by boosting your metabolism do not provide scientific evidence to support their effectiveness. two extensive review A recently published paper looked at nearly 120 studies on weight loss supplements and found that despite bold marketing claims, they were completely ineffective.
So leave the pills, potions, and powders on the shelf and focus on what works. Your metabolism and hip pocket will thank you.
