How to improve metabolism in the body - what to do to improve metabolism, foods that normalize digestion

What is metabolism

Chemical reactions constantly occur in cells. Under the action of enzymes, some compounds supplied with food are broken down, while others are formed. This is the basis of the life of any organism. The combination of these reactions is called metabolism or metabolism.

The process consists of two stages:

Catabolism (dissimilation) - complex molecules break down into simpler ones with the release of energy.
Anabolism (plastic metabolism) - breakdown products formed at the previous stage are combined into new complex molecules.

Thus, under the influence of the hormone insulin, glucose breaks down into two molecules of lactate (lactic acid), carbon dioxide and water. This catabolic process is called glycolysis. If there is not enough glucose in the body (due to hunger), glucose can be restored. This is already an anabolic process - gluconeogenesis.

What is metabolism?

Metabolism is a set of closely interconnected mechanisms and chemical processes that drive various systems of a living organism. In each cell, redox reactions occur, the release of energy and the process of recycling waste residues.

Metabolic intensity is an extremely individual indicator. It's no secret that some people can eat heavily and still stay slim without putting in any extra effort. Meanwhile, others should devote more time to physical activity and strictly control their diet.

The main secret of this phenomenon is hidden in the amount of energy that each individual person spends. It can be argued that the first type of people spends an excess amount of calories for their daily activity, and the body does not store anything “for future use.” In turn, in the second type the body is more “thrifty”. Providing the necessary amount of energy for everyday activity, while managing to constantly accumulate something in the form of fat deposits “for a rainy day.”

Such individual characteristics are determined at the genetic level, which are inherited from parents. But this does not mean at all that the intensity of metabolic processes cannot be controlled in any other way and that one must submit to the choice of fate. If necessary, it is enough to use certain products, increase the amount of physical activity, or even correct daily habits and lifestyle.

What is basal exchange

This is the rate of conversion of food into energy necessary to maintain minimal life activity. It shows how many calories the body needs to stay healthy at an air temperature of 20 degrees Celsius and in the absence of physical activity.

This indicator is determined based on:

age;
growth;
weight;
floor.

There are many methods for calculating it. The most popular formula is Harris and Benedict: 66.5 + (13.75 x weight in kg) + (5 x height in cm) - (6.75 x age in years) for men and 66.5 + (9.55 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years) for women.

Basal metabolism accounts for up to 75% of calories consumed. Another 10% is burned directly during the digestion process. The rest goes away during physical activity.

Why does metabolism slow down?

The faster the metabolism occurs in the human body, the faster the microelements supplied with food are processed. If it slows down, the organs do not receive energy on time. And fats, instead of being burned, are stored in the form of extra pounds. This happens for various reasons:

age-related changes (metabolism slows down over the years);
hereditary predisposition;
endocrine pathologies (unsatisfactory condition of the thyroid gland, pancreas, adrenal glands);
unhealthy diet (complete refusal of carbohydrates, protein deficiency);
prolonged fasting;
lack of fluid;
deficiency of vitamin D, iron, calcium;
stress;
intoxication (including alcohol).

Nothing can be done about the first two factors. You can speed up your metabolism by influencing everything else. A healthy lifestyle is the key to normal metabolism. If you manage to fix it, everything will be fine with your figure.

Is accelerating your metabolism harmful?

We found that slowing down chemical reactions leads to cells not receiving nutrition in a timely manner. Because of this, dysfunctions of various body systems begin. Therefore, slow metabolism needs to be accelerated. But this also cannot be done indefinitely.

Deviation from the norm in any direction is not useful. People also suffer from too fast metabolism. They may have reduced body weight, even emaciation. In addition, the speed of metabolic processes affects life expectancy.

If they occur too quickly, cell division also accelerates. Their resource is not unlimited. The faster they complete the division cycle, the faster a person ages. Accordingly, life expectancy is reduced. Therefore, you cannot overdo it in accelerating metabolic processes.

Natural reduction in metabolic rate

Unfortunately, for many, a slow metabolism is not a blessing at all, but a punishment. So, after thirty, a natural decrease in metabolic rate begins, which does not stop until death. All this reduces energy and the amount of food consumed. And among athletes there are people with a very low metabolic rate. However, in order to keep themselves in shape, they need to follow the regime much more strictly. Usually they still speed up their own metabolism to create the necessary form, and then return it to balance.

The only advantage they have due to their low metabolic rate is the ability to maintain the acquired form without any special consequences. Those. With the right diet and daily routine, they can remain dry all year round.

Methods to speed up metabolism

When people want to lose weight, they do not always think that they need to normalize their metabolism. Exhausting yourself with physical exercise, but at the same time eating incorrectly, will not achieve the desired goal. A strict diet can even lead to the opposite effect. In starvation conditions, the body will begin to rapidly store nutrients, and the weight will only increase.

So metabolism needs to be dealt with first. Most methods are available at home:

normalize diet;
reduce sugar and salt intake;
lead a moderately active lifestyle;
to refuse from bad habits;
sleep at least seven hours a day;
drink enough water;
Be outside more often, soak up the sun's rays.

Those who want to improve their metabolism should promptly treat the slightest disruptions of the endocrine system. The thyroid gland plays a major role in metabolism. Its hypofunction inhibits metabolic processes.

How to speed up your metabolism

There is a whole range of recommendations regarding nutrition, taking special supplements and physical activity to speed up metabolism. What can help make your metabolism faster?

Nutrition

Under no circumstances should you go on low-calorie diets - they work to slow down your metabolism. Give preference to diets high in proteins, the digestion of which requires the maximum expenditure of energy units.

How else can you speed up your metabolism? Consuming foods containing fiber, as well as following a drinking regime, will help speed up your metabolism. Drinking the right amount of water has been proven to improve metabolism.

Contrast shower and healthy sleep pattern

Scientists from NASA conducted a study on the effect of low temperatures on metabolic rate. It turned out that exposure to temperatures from 12 to 18 degrees Celsius helps accelerate metabolism. Taking a contrast shower every day is perfect for such purposes.

Regarding the relationship between sleep and metabolic rate, a study was also conducted here. The results showed that in people who sleep about 5 hours a day for at least a week, their metabolic rate inevitably drops. Optimal for a normal metabolic rate is sleep for 7-8 hours a day.

Sports nutrition

Some sports supplements can accelerate your metabolism to the desired speed. These include:

L-carnitine: an amino acid that can not only burn fat: it belongs to drugs for starting and accelerating metabolism;

L-carnitine 3900 (Cherry, 1000 ml) Carnitine concentrates

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energy drinks containing caffeine: caffeine not only stimulates the nervous system, increases performance and reduces fatigue. This substance can significantly speed up metabolism;

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vitamin and mineral complexes: vitamins B and C, as well as calcium and magnesium, have the ability to positively influence the metabolic process in the body.

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Physical activity

It has been proven that people who exercise 2 to 3 times a week or jog at least 3 times a week experience little or no metabolic slowdown.

Slow metabolism is not a death sentence; no matter what the reasons are, this problem can be solved. At the same time, it would be a good idea to undergo a thyroid examination: it happens that a slow metabolism is a sign of diseases of the endocrine system.

Don't miss interesting news and events in the telegram channel: https://tlgg.ru/fitbarnews

Proper nutrition to normalize metabolic processes

A reasonable attitude towards your own nutrition allows you to establish and, if necessary, restore your metabolism. It should be regular, that is, every day at the same time you should eat approximately the same amount.

Frequency - at least three times a day, but it is better to divide the daily diet into five to six doses. Small portions are processed faster, and cells do not experience starvation during the day.

The last meal should be no later than three hours before bedtime. When you sleep, your metabolism naturally slows down, so you should not put extra stress on your body. The mythical rule “do not eat after six” will only do harm if a person does not go to bed at 21:00. Hunger will be felt more acutely, and the body will go into reserve accumulation mode.

Products that improve metabolism

It is important not only how to eat, but also what. Certain products can solve problems that disrupt the normal metabolic process. Let's look at where you can get the elements necessary for efficient metabolism.

ElementFoods from which they can be takenProtein

eggs (especially hard-boiled ones);
meat (beef and lean pork);
bird;
liver;
fish;
legumes;
nuts;
cheeses.

Healthy carbohydrates

rice;
cereal porridge;
cabbage;
zucchini;
pepper;
onion;
mushrooms;
raisins and dried apricots.

Vitamin D

fish (salmon, chum salmon, herring);
Cod liver;
oysters;
mushrooms;
goat milk;
egg yolks;
butter.

Iron

offal (liver, kidneys, liver);
seaweed;
meat (beef);
nuts;
cocoa;
sesame;
quince;
morel mushroom;
wheat bran.

Calcium

milk;
cottage cheese;
fish;
nuts;
cabbage;
cauliflower and broccoli;
hard cheeses;
sesame;
greenery;
legumes;
grape.

What foods are best to exclude?

If there are foods that speed up metabolism, there are also those that slow it down. For those wishing to normalize the process, it is better to avoid using:

simple carbohydrates - found in potatoes, bananas, melons, corn, flour products, sweets;
trans fats – present in semi-finished products, sausages, mayonnaise, canned foods;
artificial sweeteners;
alcoholic drinks.

The most controversial foods are raw vegetables. On the one hand, they are rich in microelements that are important for saturating cells. On the other hand, they are capable of inhibiting metabolic processes due to the plant fiber they contain.

To achieve balance, nutritionists recommend boiling some vegetables. You can safely eat raw those that contain carbohydrates, vitamins, and iron. And those without metabolic accelerators are better to boil.

Metabolism booster foods

In addition to general rules and recommendations, there is a whole list of foods that speed up metabolism. These include:

Citruses. They are an indispensable part of the diet not only for losing weight, but also for improving immunity. Grapefruits, oranges, lemons have a beneficial effect on the digestive system, remove toxins and excess fluid, and also lower cholesterol.
Green tea. Thanks to two main components - caffeine and catechin, it improves and accelerates the digestion process, increasing the amount of energy required for this. Drinking three cups of this drink daily can improve your metabolic rate by almost 5%.
Coffee. Thanks to the increased caffeine content, it accelerates metabolic processes and energizes you, helping you to be more productive in your workouts.
Honey. One teaspoon of honey in a glass of water with the addition of lemon juice helps to effectively start metabolism when consumed on an empty stomach.
Ginger. Helps to better absorb beneficial elements and saturate tissues with oxygen.
Cinnamon. Significantly lowers blood sugar levels while increasing metabolic rate. Regular consumption of this seasoning helps in weight loss.
Red pepper, chili and jalapeno. Thanks to a special substance – capsaicin, heart function and metabolism are accelerated, effectively burning calories for a long time after consumption.
Garlic. Particularly useful when eating fatty foods, reducing the likelihood of fat deposits. Also balances glucose levels.
Apples. It stimulates the gastrointestinal tract well and has a positive effect on metabolism.
Oatmeal. Due to the high fiber content, the body spends a large amount of energy on its digestion.
Apple vinegar. Helps break down fats that enter the body with food.
Broccoli. It is an excellent combination of calcium, vitamin C and fiber.

How to improve metabolism and lose weight

Metabolic disorders often cause excess weight. Fat deposition and muscle gain are similar anabolic processes. They differ from a catabolic point of view. Accelerating breakdown is beneficial for losing weight, but becomes an obstacle to building muscle.

Therefore, athletes are recommended to slow down their metabolism, and those who want to lose weight, on the contrary, need to speed it up. Help with this:

warming up before the first meal;
intense aerobic exercise throughout the day;
drinking large amounts of water;
adding spices to food;
drinking green tea;
relaxing activities to reduce stress.

Sometimes, to restore shape, it is enough to correct metabolic processes. This will help you lose weight without health-destroying diets and extreme stress. However, this will work for a healthy person.

Drugs that speed up metabolism

Let us note right away: you should not try to establish metabolism through medication without the help of an endocrinologist. All drugs are somehow related to hormones. Uncontrolled use can upset the balance.

By prescribing drugs that improve metabolism, the doctor seeks to cure the disease that slowed it down (hypothyroidism, calcium deficiency, iodine deficiency, and others). There is also a group of medications that stimulate metabolic processes - metabolic drugs:

anabolic steroids – stimulate protein synthesis;
hypoglycemic agents – promote the breakdown of glucose;
lipid-lowering drugs – regulate cholesterol and phospholipid levels.

This group also includes enzymes and antienzymes. Their intake replenishes the deficiency or reduces the increased concentration of catalysts necessary for metabolic processes.

Types of drugs

All metabolic drugs are divided into natural and synthetic based on their origin. The active ingredients in them can be hormones, steroids, vitamins, and herbal ingredients. Their mechanism of metabolic action is different: some accelerate the absorption of carbohydrates, others accelerate the absorption of proteins, and others accelerate the breakdown of fats.

Fat burning

Lipid-breaking agents include fat burners. They accelerate the removal of fats from the body and are most effective if you combine their intake with physical activity. This group includes L-Carnitine, Orsoten, Xenical.

Fat burners also include anabolic steroid drugs that affect hormonal levels due to the presence of androgens. The most popular drugs in this group: Anadrol, Anavar, Danabol.

Diuretics

Their action is based on cleansing the body of excess fluid and toxins, which lead to a slowdown in biochemical processes. Drugs with diuretic properties - Lespenefril, Turboslim-Drainage.

Appetite suppressants

Decreased appetite occurs in 2 ways: the production of enzymes that cause food to swell in the stomach, and the production of hormones that affect the satiety center in the brain. This group includes Slimia, Goldline, MCC, as well as hormonal pills aimed at treating endocrine diseases. They normalize the level of glucose and cholesterol in the blood and suppress appetite, affecting the satiety center. The most commonly prescribed are Reduxin, Sibutramine, and L-Thyroxine. The choice of drug is based on the individual characteristics of the body and is carried out only by a doctor.

Stimulants

This is a group of drugs that accelerate the breakdown of fats, carbohydrates and proteins, but do not have a fat-burning effect. Long-term stimulation of metabolism by these tablets can cause addiction. This type of product includes Lecithin, L-Carnitine, Tavamin.

Vitamins

This group is effective for accelerating metabolism only in the absence of diseases and hormonal disorders. Vitamins help cleanse the body of toxins and act as antioxidants.

Read more What is the benefit of dressing salads during weight loss?

The most effective vitamins and minerals for accelerating metabolism are Omega-3, folic acid, calcium, chromium, choline, and vitamin C.

Vitamin complexes for correcting metabolism are as follows:

Mono Oxy;
Alpha Vita;
Vita Minerals;
Vita Zeolite.

Supplements

Herbal dietary supplements are inferior to synthetic ones in effectiveness, but they have fewer side effects and contraindications. They are prescribed in addition to the usual diet. These include dietary supplements based on Leuzea, ginseng, senna alexandria, lemongrass, Rhodiola rosea, and caffeine benzoate.

What happens if metabolic disorders are not eliminated?

Restoring your metabolism is necessary not only to lose weight. Excess weight is just one of the possible threats. Although it subsequently leads to various diseases.

The metabolic disorder itself leads to the body not receiving the required substances. As a result, the risk increases:

diabetes mellitus;
iron deficiency anemia;
digestive disorders;
infertility;
slowing down the removal of toxins with subsequent intoxication;
dystrophic processes of the musculoskeletal system;
developmental delays (in children and adolescents).

Ideally, it is better to avoid metabolic disorders altogether. There are many ways to prevent them, which anyone can do. But we cannot influence some causes of such deviations (heredity or age). Therefore, it is worth listening carefully to the body’s signals in order to recognize a slowdown in metabolism in the early stages.

How to understand that it's time to improve your metabolism

Knowing how to improve metabolism in the body is useful. But it is equally important to be able to recognize when it is necessary. The body itself will tell you that it is not receiving enough useful elements through:

digestive disorders for no apparent reason;
weight fluctuations;
brittleness of hair and nails;
muscle pain not associated with physical activity;
skin rash;
swelling of the face and legs;
more frequent reasons to visit the dentist.

Don't think that it will go away on its own or that it's not scary. It is better to immediately contact an endocrinologist and get tested. The main emphasis is on biochemical blood tests and tests for hormone concentrations. The doctor will tell you which ones based on the accompanying symptoms. Further consultations with related specialists are possible: gynecologist, gastroenterologist, hematologist, rheumatologist.

Tokareva Lyudmila Georgievna, therapist, medical offices 36.6

THERE ARE CONTRAINDICATIONS, BEFORE USE YOU MUST CONSULT WITH A SPECIALIST

Products that regulate metabolism

What foods can really seriously slow down your metabolism? There are two main ways to do this.

The first is to use products that make the insulin factor jump. In this case, the decrease in metabolic rate will be more painful and accompanied by greater side effects.

To do this you need to use:

Lots of fat and sweet at the same time.
Ignore proteins.
Eat food with a large gap in time.

As a result, a feeling of hunger within 15 minutes after eating, and then, due to the deficiency that has arisen, the body will independently begin to slow down its metabolism and accumulate everything received into the fat layer.

Option two is less painful. Here you will have to worry about both the calorie content and the nutrient composition. If your goal is to reduce metabolism as much as possible in order to reduce catabolic processes (for example, after a course of anabolic steroids), then you will have to change your nutrition plan as follows:

Create a sustainable 30% caloric deficit. From this threshold, the body begins to react and reduce metabolic processes in speed.
Eat the most complex carbohydrates. Only whole grain cereals with a high fiber content.
Consume large amounts of omega 3 and omega 9 saturated fatty acids at a separate time from carbohydrate intake. The breakdown of fatty acids is a labor-intensive process that will take your body for a long time.
Eliminate all fast and complex proteins from your diet. Only cottage cheese and casein-containing. Possibly soy.

As you can see, foods that slow down your metabolism have nothing to do with weight gain. And they are usually used both for drying and to accelerate metabolism. Only the serving combination and the number of meals changes.