How to Speed ​​Up Metabolism?

Isn't it normal that we blame our being overweight on our slow metabolism?

We have reduced our calories and are more active than we were, but we are not losing weight.

Could a slow metabolism be the culprit?

What is metabolism?

Metabolism; These are all the chemical processes that constantly occur in your body, such as breathing, repairing cells, and digesting food, to keep you alive and your organs to function normally.

These chemical processes require energy. The minimum amount of energy your body needs to carry out these chemical processes is called the basal metabolic rate (BMR).

Your BMR can meet up to 80% of your body's daily energy needs, depending on your age and lifestyle. “Slow metabolism” is more accurately defined as low BMH.

 

You can use our website to calculate your daily energy needs.

 

Do some people have faster metabolisms than others?

• Body size, age, gender and genes all play important roles in the speed of your metabolism.

• Muscle cells require more energy than fat cells, so people with more muscle than fat tend to have a faster metabolism.

• As a person ages, tends to gain fat and lose muscle. This explains why your metabolism may slow down as you get older.

• In general, men tend to have a faster metabolism because they have more muscle mass, heavier bones, and less body fat than women.

 

Am I fat because of my slow metabolism?

• Overweight individuals often blame their slow metabolism.

• Research actually shows that overweight people have faster metabolisms than thin people. More overweight individuals need more energy to perform basic body functions.

• Research shows that overweight individuals tend to eat more than they think. Everything they consume in a day When asked to write down what they eat, many people tend to report that they eat much less than they actually do.

• Most of the time, weight gain is not caused by a slow metabolism but by eating more calories than you burn.

• It may be hard to admit that we're overeating, but eating under our recommended calorie intake is the key to losing weight and keeping it off.

Too fast. Can losing weight slow down my metabolism?

• Fast diets and other calorie-restricted diets can, yes, slow down your metabolism.

• With some diets, your body uses it for energy. It is forced to break down the muscle. The lower your muscle mass, the slower your metabolism.

• After losing weight very quickly, it becomes much easier to gain back body fat thanks to less muscle and a slower metabolism.

 

What can I do to speed up my metabolism?

• Green tea, It is said that certain foods and drinks, including black coffee and spices, can speed up your metabolism. Yes, there are aspects that are effective, but they are not effective long-term solutions.

• Although you do not have much control over the speed of your metabolism, you can control how many calories you burn through your physical activity level.

• The more active you are, the more calories you burn.

• Some people who are said to have a fast metabolism generally have a more active life than others.

Here are the 3 most effective ways to burn calories:

Aerobic activity

• Aerobic exercise, It is the most effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity such as walking, cycling and swimming per week.

• You can achieve this goal by doing 30 minutes 5 days a week and dividing your activity sessions into 10-minute pieces. p>

• To lose weight, you probably need to do more than 150 minutes a week and make changes to your diet.

 

 

Strength training

• Muscle burn more calories than fat ar, so increasing your muscle mass will help you lose weight.

• Two or more days a week train all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

• Examples of muscle-strengthening activities include weight lifting and high-intensity exercises. Heavy gardening can also do the trick.

 

Be active

• Try to make activity part of your daily routine . This may involve walking or cycling all or part of your journey to work. You can also use the stairs instead of the elevator.

• Get ideas to fit more activities into your day

 

Can some medical conditions cause a slow metabolism?

• Some diseases and conditions, such as Cushing's syndrome and hypothyroidism (an underactive thyroid), can slow a person's metabolism.

• But most of the time, people's weight is a matter of consuming more calories than they burn.

• If you think you may have a problem that does not respond to lifestyle changes, consult a doctor or dietitian.

 

 

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