Metabolism is the process of converting food calories into energy, which helps the body maintain life. Metabolism provides the strength to grow, reproduce, respond to environmental influences, and maintain body structures.
But the concept of “metabolic rate” is conditional, since this term does not exist in the scientific community. There are no units to measure metabolic rate, which means it is impossible to accurately calculate the norm and determine whether a person has a slow or fast metabolism.
The concept of “metabolic rate” is used to indicate the intensity of metabolic processes, based on external signs that are associated with either obesity or the inability to gain weight.
Why is this necessary?
First you need to understand why it is necessary to accelerate metabolism at all. If your goal is solely to lose weight, you will achieve it. But this is far from the only thing worth striving for. The fact is that a slow metabolism is fraught with unpleasant consequences:
- menstrual irregularities;
- exacerbation of chronic diseases;
- obesity, and losing weight will be extremely difficult;
- pathological changes in hormonal levels;
- the appearance of chronic fatigue and drowsiness;
- digestive problems: constant bloating, stomach discomfort, alternating constipation with diarrhea;
- disruptions in the functioning of the liver and kidneys;
- decreased attention, endurance, performance;
- deterioration in appearance: skin rashes, hair loss, splitting of nails.
Accordingly, speeding up your metabolism is necessary not only in order to lose excess weight. First of all, it is the prevention of many health problems.
Sluggish cerebral circulatory disorders
This type of pathology is characterized by slow gradual development. The disease has three stages, which gradually change as the condition worsens:
- At first, the picture of the disease is blurred, reminiscent of symptoms of chronic fatigue. The patient complains of constant fatigue, headache and dizziness. A person’s character changes: he becomes quick-tempered and experiences frequent mood swings.
- The second stage is characterized by the fact that the patient complains of weakened memory, and unsteadiness of gait may appear. The person notices an inability to concentrate and absorb information. There is a decrease in performance, confusion, and a decrease in adequate perception of reality.
- Symptoms are increasing. Degradation increases and dementia develops. The patient is unable to navigate the real world and does not remember where he lives. Speech and coordination of movements are impaired.
The doctor's consultation
Ignored symptoms of pathology lead to damage to neural connections in the brain. I’m dying neurons that will never be restored. If alarming symptoms appear, it is necessary to diagnose and begin therapy. When diagnosing the condition, vascular diseases are identified, leading to the development of brain pathologies. Duplex scanning, neuropsychological examination, and MRI are performed.
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Find out the reason
First, try to understand why it is slow for you. To do this, you will have to analyze your lifestyle and even undergo a medical examination. Only by eliminating the provoking factor can you put your metabolism in order.
Reason 1. Age
Aging involves a slowdown in all processes in the body: from collagen synthesis, which causes the skin to become loose and wrinkled, to the production of hormones, which leads to menopause and the end of the reproductive period of life. Every 10 years, metabolism slows down by 10%.
How to fix it. After 30 years, you need to give up alcoholic parties, smoking and urgently normalize your diet. After 40 years, it is necessary to increase physical activity and seriously engage in some kind of sport. After 50 years, you need to lead a 100% active lifestyle and undergo regular medical examinations.
Reason 2. Lack of calories
The main factor that provokes a slow metabolism is diet abuse and regular consumption of low-calorie, low-fat foods. The body goes into nutrient saving mode in order to stretch them out over a longer period of time. To do this, the speed of biochemical processes is significantly reduced.
How to fix it. Increase your daily caloric intake, develop an individual BJU ratio and stick to it.
Reason 3. Genetics
There is a point of view that the metabolic rate depends on genetic characteristics, and it is inherent in a person from the very beginning. However, no scientific research has been conducted on this matter.
How to fix it. Since this is just a hypothesis, it’s still worth trying to speed it up using proven methods suggested below.
Reason 4. Low physical activity
During exercise, the heart beats faster, which increases blood circulation. The tissues are saturated with oxygen, which triggers all kinds of metabolic processes. In their absence, everything happens exactly the opposite.
How to fix it. Start (gradually) playing sports.
Reason 5. Gender differences
Women's metabolism is slower than men's. This is explained by a large amount of subcutaneous fat in the former and rich muscle mass in the latter.
How to fix it. Of course, there is no need to change the gender. But it is advisable for women to build more muscle mass through regular exercise.
Reason 6. Unhealthy eating habits
Frequent snacking, chaotic meals, an unbalanced diet, the habit of overeating, nightly trips to the refrigerator - all this causes insulin levels in the blood to jump several times a day. This puts the body under stress, and as a barrier it slows down all biochemical reactions.
How to fix it. Adhere to the principles of fractional nutrition.
Reason 7. Diseases
There are more than 50 diseases associated with metabolic disorders.
How to fix it. Get a full medical examination and treatment if the disease is curable. If the process is irreversible, follow all medical recommendations to improve your condition.
Reason 8. Dehydration
Now they talk about this a lot and often, but not everyone has the willpower to implement this point. Without water, it is simply impossible to speed up your metabolism. Moreover, you need to drink a lot, often and regularly, so that it works as a catalyst for biochemical processes.
How to fix it. Drink at least one and a half liters of clean water per day (all other drinks do not count).
Reason 9. Deficiency of minerals and vitamins
Vitamins and minerals influence your metabolic rate. Some - to a greater extent, some - to a lesser extent. If their deficiency is detected, metabolism slows down.
How to fix it. Include fresh fruits and vegetables in your diet daily. Take multivitamin complexes twice a year.
By eliminating the root cause, you can easily speed up the metabolism in the body. If the medical examination did not show any pathologies and you are not sure of the provoking factor, use our general recommendations. Perhaps one of the proposed methods will suit you.
Types of pathologies of cerebral circulation
You can identify the most common problems leading to pathology:
- thrombus formation;
- twisting or folding;
- reduction of lumen;
- aneurysm;
- embolism.
If the amount of transferred blood is insufficient and differs from the required one, it is said that there is a violation of cerebral blood flow. Very often, blood supply problems cause organic damage to blood vessels. Blockage of the lumen by plaque interferes with normal blood flow. If adequate treatment is not carried out, a blood clot will form. It will block the lumen of the vessel or come off, causing an acute cerebrovascular accident - stroke. The main cause of this pathology is hypertension. Ignoring the disease can cause very serious problems.
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Osteochondrosis leads to difficulties for normal blood flow. Treatment of a disease is not only the elimination of painful manifestations, but also the prevention of more serious consequences.
Normalize nutrition
You don’t need to think that you can speed up your metabolism only under the supervision of a doctor or in a hospital. This applies only to serious violations that lead to serious illnesses and irreversible consequences. If the problem is only speed, then it is possible to increase it at home, and above all, by organizing proper nutrition.
Organize the regime
- Switch to fractional meals, when no more than 200 g (or a handful) is eaten for each of 6 meals. If the break between them is more than 3 hours, the body goes into a waiting and saving mode, slowing down the metabolism.
- Not to starve. Do not fall below the level of 1,200 kcal per day, because then the thrifty body will begin to store fat. According to studies, this reduces metabolic rate by up to 35%.
- Be sure to have breakfast. At night, your metabolism slows down, and if you don’t eat in the morning, the processes will remain in a slow state until you deign to eat a full meal.
- Refuse diets that involve serious imbalances in the balance of BJU. The body needs all nutrients in full, otherwise the processes inside it will stall.
- Alternate calories. Not everyone knows about this trick, although it works very effectively. Reduce your daily caloric intake to 1200-1500 kcal, and once a week raise the bar to 1800 kcal. This will not allow the body to adapt to new conditions and slow down the metabolism again. At the moment of rest, he will be able to speed it up.
Select products
- Protein food
Requires the expenditure of a large amount of energy for complete absorption of protein. Calorie burning increases almost 2 times. In addition, it is the main sculptor of beautiful muscle mass, and recent studies have shown that the more muscle in the body, the faster the metabolism. So include as much meat, fish, seafood and eggs in your diet as possible.
- Cellulose
It takes a lot of time and energy to absorb fiber. Throughout the entire period while it is being digested, the amount of insulin remains at a constant level. This speeds up metabolism by 15% and eliminates hunger. Therefore, eat foods high in fiber every day: cereals, legumes, fresh vegetables and fruits.
- Citrus
It has been scientifically proven that citrus fruits strengthen the immune system, improve digestion, keep cholesterol under control, and eliminate excess fluid (edema). Grapefruit deserves special attention.
- Apple vinegar
An ideal fat burner and metabolism booster. Apple cider vinegar is suitable for dressing any salads instead of harmful mayonnaise. It can also be diluted in plain water and drunk.
- Spices
Capsaicin is a burning substance that has an irritating effect on tissue. It lowers blood glucose levels, breaks down apocytes and satisfies hunger. Contained in most spices, especially in different varieties of pepper.
Some numbers: food flavored with ground red pepper speeds up metabolism by 30% and maintains the increased speed for 3 or more hours. But be careful and do not overdo it with dosages, otherwise allergies cannot be avoided.
- Ginger
There are special organic substances that help speed up metabolism. These are enzymes, and one of them (zingibain) is found in large quantities in ginger. This plant does not lose its properties even in pickled form.
- Water
Let's look at several techniques on how to speed up metabolism with water:
- Drink 8 glasses of clean water daily at regular intervals.
- Drink the amount of water per day, which is calculated by the formula: 1 kg of your weight multiplied by 30 ml.
- Drink cool water (not ice!) so that the body spends extra energy on heating it.
At the same time, do not harm yourself: switch to a new drinking regime gradually. And if you feel nauseous and dizzy, reduce the amount of water you consume and consult a doctor: this may be a symptom of an internal disease.
- Coffee
It is a natural central nervous system stimulant. Experts say that drinking 500 ml of coffee evenly throughout the day increases metabolism by 5% (you can sit quietly and do nothing). In addition, it can be used to make your workouts more intense as it improves endurance. However, those who have heart problems should not drink too much of this drink.
- Green tea
Green tea is high in caffeine and catechins: 3 cups a day increases your metabolic rate by 4.8% and causes you to burn more than 5% of your fat reserves.
In addition to these products, those that contain certain substances and minerals will also help speed up your metabolism:
- omega-3 fatty acids can be found in fish (salmon, trout, tuna, pollock, salmon, sea bass, mackerel, catfish), peanuts, legumes;
- folic acid: green vegetables, wheat bran, legumes, yeast products, citrus fruits, eggs, tomatoes;
- chrome: buckwheat, oatmeal, cabbage, tomatoes, potatoes, legumes, corn;
- iodine: kelp, shrimp, crab, lobster and other seafood;
- calcium: dairy products, rose hips, legumes, nuts, sesame seeds.
In a word, adhere to the principles of proper nutrition - and your metabolism will gradually pick up the desired speed.
Use a diet
There is a special diet that speeds up metabolism, which was developed by American nutritionist Haley Pomeroy. According to some sources, many Hollywood stars have tried it on themselves.
Basic Rules:
- Have meals every 3 hours, even if you don’t feel like eating.
- Portion sizes for snacks are minimal.
- The basis of the diet is complex carbohydrates to stabilize insulin and proteins to protect muscles from breakdown.
- After waking up, you should not delay breakfast: the maximum break between them is half an hour.
- Drink 2 liters of plain water daily.
- Lemonade and herbal infusions are allowed as drinks, but only 2 glasses a day of both - no more.
- The use of natural sweeteners (stevia, xylitol) is allowed.
- Duration - exactly a month.
- Discrepancies with the proposed menu are unacceptable, since it takes into account human biorhythms.
- Diet scheme: 3 phases - the first relieves stress, the second releases apocytes, the third actively breaks them down.
- Servings are measured in 250 ml cups.
Pros:
- lack of hunger;
- delicious dishes;
- varied menu;
- high efficiency;
- long-term weight loss;
- designed not so much for weight loss, but to speed up metabolism.
Minuses:
- too strict a meal schedule that not everyone is able to follow;
- not suitable for vegetarians;
- permitted products are quite expensive;
- Not everyone is ready to give up dairy products and coffee.
Prohibited products:
- alcohol;
- coffee;
- corn;
- honey;
- dairy products;
- wheat;
- sugar;
- fruit juices;
- soy;
- dried fruits.
Phase 1
Duration: first 2 days of each week.
Goal: relieve stress and strain on the adrenal glands.
BJU: a minimum of fats and proteins, the basis is carbohydrates, natural sugars, vitamins C and B.
Products:
- all legumes;
- mushrooms;
- greens: celery, cumin, spinach, dill, parsley, cilantro;
- porridge: rice, buckwheat, oats;
- meat: turkey, chicken breast, beef, veal, pork tenderloin without lard;
- vegetables: any cabbage, carrots, eggplants, tomatoes, cucumbers, zucchini, squash, pumpkin;
- seasonings, spices;
- fish (low-fat varieties);
- fruits: hard pears, grapefruit, peaches, oranges, apricots, lemon, green apples, tangerines, pineapples, pomelo;
- egg whites.
Sports: aerobics, running.
Phase 2
Duration: next two days of each week.
Goal: release of lipocytes.
BZHU: restriction of fats and carbohydrates, protein foods and fiber (in vegetables) come to the fore.
Products:
- mushrooms;
- the greens are still the same;
- the only legumes left are beans;
- from vegetables - only lemon and lime;
- kelp;
- meat: lamb is added to the phase 1 menu, but not very fatty;
- vegetables: only cucumbers and cabbage remain from phase 1 + onions and green onions and peppers (chili and bell peppers) are added;
- herbal decoctions;
- spices, spices are unchanged;
- egg whites.
Sports: strength training in simulators, lifting barbells, exercises with dumbbells.
Phase 3
Duration: last 3 days of each week.
Goal: active burning of subcutaneous fat.
BZHU: lean on healthy fats, a small amount of proteins.
Products:
- all legumes;
- all fruits;
- all greens;
- mushrooms;
- fatty fish;
- phase 1 porridge + barley;
- kelp;
- seafood;
- meat: rabbit meat is added;
- unrefined oils (corn oil excluded);
- vegetables of the first two phases + radishes, beets;
- olives;
- nuts, seeds;
- spices, herbs;
- berries: raspberries, blackberries, cherries, cranberries;
- eggs (completely).
Sports: only if yoga. It is advisable to book a massage on these days.
Sample menu for the week
Drink vitamins and minerals
There are specific minerals and vitamins that improve metabolism. They can be used for oral consumption and injection, both as individual drugs and as multivitamin complexes. It is advisable to obtain a doctor's permission. The most active in this regard include:
- ascorbic acid (C);
- iodine;
- calcium;
- cobalamins (B12);
- retinol (A);
- riboflavin (B2);
- thiamine (B1);
- tocopherol (E);
- folic acid (B9);
- chromium.
As an example, here are several multivitamin complexes designed specifically to speed up metabolism.
Alfa Vita:
- Mono Oxi is prescribed for rehabilitation after protracted illnesses, as well as during severe physical and psychological stress;
- Vita Min accelerates all metabolic processes, recommended during diets;
- Vita Minerals replenishes vitamin and mineral deficiency, which provokes inhibition of metabolic processes, and is good for intense sports;
- Vita O2 accelerates metabolism at the molecular level;
- Vita Zeolite cleanses of waste, toxins, and heavy metal salts.
Vision:
- Chromevital+ with chromium and vitamin C;
- KG-Off Fat absorber with chitosan;
- Nortia with iodine, magnesium, vitamins B1, B6, B12;
- Sveltform+ with iodine, chromium, vitamin C.
And:
- Zym-Complex Enzymes + Antioxidants from Astrum;
- Complex B-50 from Nature's Life;
- Selenium-DS from Dr. Skalny;
- Turboslim Alpha Lipoic Acid and L-carnitine from Evalar.
However, remember that if you lie on the couch and enjoy soda and chips, even these effective dietary supplements and complexes will not help. Everything needs to be done in a single program.
Article on the topic: “Pills to speed up metabolism.”
Nootropics are lifesavers for the brain
Glycine
The nootropic category of drugs does not have vasodilating abilities, but the drugs stimulate metabolic processes in cells, making them more resistant to lack of oxygen. The mechanism of nootropic drugs has not been fully studied, but the drugs are widely used and give good results. The drugs are used for recovery after stroke, acute hypoxia, dementia and Alzheimer's disease.
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Among the nootropics, the following drugs stand out:
- "Glycine";
- "Cerebrolysin";
- "Cortexin";
- "Piracetam";
- "Cortexin";
- "Actebral."
Medicines act differently, but the result of their action is identical: improving metabolism in brain cells and restoring lost functions. The name of the drug, quantity, frequency and duration of therapy depend on the severity of the damage to the bloodstream.
Use folk remedies
If there are no special health problems and the doctor allows it, you can use folk remedies. They will help speed up your metabolism, lose weight and improve your well-being. The following herbs have these properties:
- bergenia (saxifrage);
- hawthorn;
- buckwheat;
- oregano (oregano);
- St. John's wort;
- parsley;
- dandelion root and leaves;
- buckthorn root;
- stinging nettle;
- walnut leaves;
- raspberry leaves, black currant;
- peppermint;
- motherwort;
- yarrow;
- dill;
- chicory;
- series;
- rose hip.
Recipes
- Brew 20 g of fresh dandelion leaves with a glass of boiling water and leave for an hour.
- Pour 50 g of chicory with a glass of boiling water, cook for 20 minutes, leave for half an hour.
- Brew 50 g of string with a glass of boiling water. Keep covered for 40 minutes.
- Pour 50 g of walnut leaves with a glass of boiling water. Leave for an hour.
- Grind 200 g garlic. Pour 200 ml of vodka, cork, leave for a week in a dark place. Take by adding a few drops to cold milk.
- Grind the celery roots, pour 50 g of raw material into 0.5 liters of boiling water. Cook for 15 minutes. Leave for an hour.
- Mix 50 g of dried rose hips, 20 g of rowan berries and oregano. Brew a glass of boiling water. Leave for half an hour.
- Mix 10 g of walnut leaves, blackberries, strings, nettles, burdock roots. Pour 0.5 liters of boiling water. Boil for 10 minutes.
- Mix 10 g of oregano and black currant leaves, 30 g of blackberries. Pour a glass of water, boil, leave for 1.5 hours.
- Mix 10 g of dried herbs: mint, parsley, buckthorn, dandelion, dill. Brew 0.5 liters of boiling water. Keep in a water bath for half an hour.
- Mix 2 g each of blackberry leaves, rose hips, peppermint and motherwort. Pour a glass of boiling water and leave for an hour and a half.
- Mix 20 g of hawthorn, currant leaves, buckwheat and rose hips. Pour a glass of boiling water and leave for a couple of hours.
- Mix 50 g of saxifrage and raspberries, 20 g of oregano. Brew a glass of boiling water. Keep covered for 1.5 hours.
Dosage: 100 ml at a time.
Scheme: three times a day before main meals.
Duration: 3 weeks.
General recommendation: drink warm, brew a fresh infusion each time, and strain after preparation.
According to reviews, these traditional medicine recipes are very good for restoring metabolism. The main thing is to follow the recommended dosages.
Workout
Without physical activity and sports, accelerating metabolism is almost impossible. Even if you normalize your diet, but continue to lead a sedentary lifestyle, everything will remain unchanged. What workouts are best to choose:
- building muscle mass, as this actively triggers lipolysis and energy consumption;
- anaerobic (strength) exercises with your own weight: abdominal swings, squats, dumbbells, push-ups;
- Aerobic exercise triggers metabolic processes in an intensive mode, which lasts another 12 hours after training: roller skates, skating, running, exercise bike, jump rope, swimming.
What is a slow metabolism
A slow metabolism is said to occur when the processes our body needs to survive are slowed down for some reason .
Metabolism is a set of processes, or more precisely, physicochemical reactions that occur in the body to form complex molecules from simple ones (anabolism) or break down complex molecules supplied with food into simple molecules (catabolism).
There are basal and intermediate metabolism.
Basal metabolic rate is defined as the amount of energy the body needs to function at rest; it provides capabilities such as respiration, cardiac activity and homeostasis.
Intermediate metabolism produces the energy necessary for the assimilation of molecules supplied with food.
Give up...
You will have to sacrifice a few favorite habits. You need to give up:
- alcohol;
- harmful products;
- smoking;
- elevator;
- worries over trifles;
- constant flights and transfers;
- sitting in front of gadgets and TV;
- using any dietary supplements and tablets without a doctor’s advice.
It is impossible to combine proper nutrition and alcohol, smoking and sports, stress and improving metabolism.
