'Metabolism..' Perhaps one of the words we hear most frequently when it comes to our body and weight gain and loss. Some of us say that we lose weight very easily and have a fast metabolism; Some of us complain about our slow metabolism while complaining about our weight. So what is this fact about metabolism? Is it really effective in weight control? Are there ways to speed it up, and if so, what are they? I wrote it for you in full detail.
What is the metabolic rate?
Metabolism; It is scientifically defined as 'all the chemical processes required for cells to continue functioning'. Includes the concepts of anabolism and catabolism. Anabolism means construction and means obtaining complex molecules from simple molecules by spending energy. Catabolism, unlike anabolism, means destruction and the release of energy when small molecules are obtained from large molecules. Metabolism is a complex system that includes all these energy transformations.
Metabolic rate; Also called basal metabolic rate, it is defined as the energy spent by the body only for vital functions, approximately 12 hours after our food consumption, when the body is at rest, even if no physical activity is performed. So in simple words; It is the energy that the body spends on itself, which is necessary for the organism to maintain its function even if we do not do any physical activity during the day.
Do some people have a faster metabolism than others?
The functioning of each person's body is just like It is unique like our fingerprints. Therefore, our metabolic rates also differ. Basal metabolic rate (BMR) basically determines whether your metabolism is fast or not.
Basal metabolic rate; It is the body's capacity to use energy, and as a result of this capacity, we can say that some people have a faster or slower metabolism than others. Having a fast metabolism provides an advantage in weight control. BMH; It varies from person to person, depending on various factors.
What are the factors affecting metabolism?
Age: Age is an important factor affecting the metabolic rate. Especially in periods of growth and development, such as adolescence, when tissue formation is rapid. basal metabolic rate is at its highest level. This rate decreases by 2% with age.
Gender: The basal metabolic rate in women is lower than in men. This is because muscle mass is less in women than in men. Metabolic speed decreases with age in women due to factors such as menopause. Generally, it is easier for women to gain weight or to lose weight more difficult; The fact that men have an advantage in this regard is based on this foundation.
Muscle Mass: The more muscle mass in the body, the higher the basal metabolic rate. The reason of this; When the body is at rest, muscle tissue works more effectively and spends more energy than fat tissue. In other words, the higher our muscle ratio, the faster we can convert the nutrients we take into the body into energy. This gives us an advantage in terms of weight control.
Physical Activity Level: In case of regular physical activity, the metabolic rate increases with the development of muscle tissue. After physical activities, muscle tissue cannot immediately go to rest and continues to consume energy. For example, muscle exercises increase body temperature approximately 20-50 times. With this temperature difference, the metabolism works more effectively. In addition, the energy spent during exercise provides an advantage in weight loss.
Composition of the Diet: It is known that the macro and micro components in the foods consumed during the day affect the basal metabolic rate. According to research, a diet rich in protein is very effective in increasing the metabolic rate. While carbohydrates and fats are digested in the body, the basal metabolic rate increases by approximately 6%, while when proteins are digested, this rate reaches approximately 30%. For this reason, we should frequently include eggs, which are the most valuable protein source after breast milk, white meat and red meat, and milk, yoghurt and cheese, which are rich in protein and calcium, in our diet. In addition, for vegans, legumes are an important food group in meeting their protein needs. Pumpkin seeds and almonds from the oilseed group; They are the foods with the highest protein content. Protein rich diet together with; Creating a balanced diet composition of all nutrients is necessary for the metabolism to work effectively.
Diet History: Many diet factors such as frequent dieting, crash diets, diets that are poor in any nutrients or completely limited, and rapid weight loss cause the metabolism to weaken and not work effectively. For this reason, a nutritionist should be consulted instead of applying diets that we are not sure of.
Pregnancy and Lactation: During pregnancy and lactation, the basal metabolic rate increases due to the effect of physiological factors such as increased blood volume, new tissue development for the fetus, and acceleration of heart beat. shows. This increase begins especially after the first months of pregnancy and continues until the last trimester. As a result of research, it has been determined that the increase in basal metabolic rate in this period is 22-33%.
Menstruation Periods: Monthly periods seen in women cause an increase or decrease in the basal metabolic rate. It has been determined that the basal metabolic rate is lowest 1 week before ovulation and highest 1 week after.
Hormonal Conditions: Our hormonal balance, which we call the endocrine system, is effective in the functioning of our body. The level of some hormones plays a role in determining our basal metabolic rate. The excess of thyroxine hormone secreted from the thyroid gland, called 'hyperthyroidism', significantly increases the basal metabolic rate. Due to their fast metabolism, hyperthyroid individuals do not gain weight easily. On the contrary, low secretion of thyroxine hormone reduces the metabolic rate. In this condition, called hypothyroidism, losing weight becomes difficult. In addition, the excess of the 'cortisol' hormone secreted from the adrenal gland and the insulin hormone secreted from the pancreas reduces the basal metabolic rate.
Febrile Diseases: Every 1 degree increase in body temperature above 37 degrees increases the metabolic rate by 7%.
Muscle Tone and Stress: Especially stress; The metabolic rate is higher in moments such as enthusiasm, anger, and thinking. For example, individuals with an anxious personality; has a faster metabolism than calmer individuals.
Body Volume: Body volume is generally associated with body composition. The basal metabolic rate of larger individuals is higher due to the balance of muscle-fat ratio in the body.
Ambient temperature: Although the effect of ambient temperature on the basal metabolic rate is debated, it is known that exposure to cold weather increases the basal metabolic rate.
< h2 >Does starvation slow down the metabolism?Long-term hunger and semi-starvation state; Since consuming less than our normal needs for a long time will cause stress, the body does not want to burn the nutrients it consumes and tends to store them. In this case, the metabolism starts to work slower. For this reason, staying hungry for hours or consuming too little food in the long term will slow down the metabolism and increase the risk of weight gain.
What can I do to speed up my metabolism?
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The best way to speed up metabolism is An important and healthy way is to maintain a balanced diet. A diet plan that is rich in protein, contains sufficient amounts of macro and micronutrients, and includes important dietary components such as antioxidants and fiber is essential for the effective functioning of the metabolism and maintaining a healthy life.
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For a long time. Care should be taken not to remain hungry. You should drink water first thing in the morning when you wake up, and have breakfast within 2 hours at the latest. Snack consumption is recommended.
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The amount of water consumed during the day is important for the metabolic rate. Care should be taken to consume at least 2-2.5 liters of water.
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Herbal teas, especially green tea, consumed under the supervision of your dietitian, increase the metabolic rate due to the catechins they contain.
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Consuming spices and bitter foods increases the metabolic rate. You can add spices such as red pepper, turmeric, ginger, and cinnamon to your food, as long as they do not cause sensitivity in your stomach.
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Consumption of refined sugar, pastries, packaged foods, foods with unknown ingredients, and fast foods should be reduced. Additionally, salt should be consumed in minimum amounts.
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Carbohydrate and fat sources should be chosen correctly. -Special stance Foods such as oats, rye, whole grains and bulgur, which are complex carbohydrates; Vegetable oils such as olive oil and sunflower oil should be preferred.
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Being physically active significantly increases the metabolic rate. Metabolism begins to work more effectively as muscle tissue is built and fat mass is reduced.
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Regular and quality sleep is also necessary for a fit body and a healthy metabolism.
Do aerobic activities accelerate metabolism?
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Aerobic metabolism; It is defined as the body's release of energy through the burning of carbohydrates, amino acids and fat cells. It occurs in the presence of oxygen. Aerobic activities; Exercises such as walking, running, cycling, swimming and rowing. Medium-intensity and high-intensity aerobic exercises accelerate the heart rate, support fat burning, and increase the metabolic rate as they increase muscle activity.
Does a bad sleep pattern slow down the metabolism?
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Irregular sleep hours, sleeping less than 6 hours per day and more than 10 hours have negative effects on metabolism. It has been determined that sleep irregularity and poor quality cause metabolic syndromes, thus leading to negativities such as fat around the waist.
Do Strength Trainings speed up?
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Strength training accelerates the metabolism as it accelerates fat burning and supports muscle building. Active strength training accompanied by a correct nutrition plan helps to reach the ideal muscle-fat balance.
Does an Active Life make it faster?
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Being physically active and doing regular sports speeds up the metabolism. It prevents muscle loss that occurs with age, reduces fat tissue and provides a fit body with a healthy metabolism.
Does coffee speed up metabolism?
