Slow metabolism is a situation that most of us complain about. So why does our metabolism work slowly? Let's look at the 5 mistakes we make that cause our metabolism to slow down, regardless of factors such as blood values and age.
CONSUMING LESS ENERGY
Although calorie restriction is necessary to lose weight. When we consume an energy value below the basal metabolic rate, our metabolism slows down. Many clients say that they eat very little but they cannot lose weight. The reason for this is less energy consumption than necessary. That's why we must get the energy we need during the day for our metabolism to work fast.
INSUFFICIENT PROTEIN INTAKE
Not every calorie we take causes the same reaction in the body. Different foods go through different metabolic pathways. Some of these methods are much more effective than others.
We can call the energy consumed by food during digestion, absorption and metabolism as thermic effect of food. The thermic effect of proteins is higher than carbohydrates and fats. Proteins accelerate metabolism by 20-30%, carbohydrates by 5-10% and fats by 3%. But this does not mean that we should exaggerate protein intake. A protein intake of 0.8-1 gram per kg during the day will be sufficient.
3.SEDITIONAL LIFE
Today, the length of desk working hours prevents us from being active during the day and It slows down our metabolic rate. We should be careful to lead an active life as exercises performed during the day will accelerate the metabolism.
4.INSUFFICIENT SLEEP
Quality sleep is very important for our health. Poor quality and insufficient sleep increases the risk of heart diseases, diabetes and depression. In addition, it also slows down our metabolic rate. Therefore, at least 7 hours of quality night sleep is very important for both our health and metabolism.
5. SUGARY BEVERAGE CONSUMPTION
� High consumption of sugary ready drinks is associated with insulin resistance, diabetes and obesity. Studies show that excessive fructose consumption increases fat around the waist and liver. We should stay away from ready-made drinks with sugar and sweeteners as much as possible.
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