Have you often eaten right, exercised enough, and still not lost weight? Perhaps the problem lies in the regulation of your metabolism. Let’s understand how the process of losing weight affects the metabolism, and what you can do to effectively reach your desired figure on the scale.
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What is metabolism?
Metabolism or metabolism is a chain of chemical changes of food that begins when it is consumed and ends when the breakdown products are eliminated from the body. Metabolism produces energy that is used to meet the body’s needs or, if not used, stored as fat.
What does metabolic regulation depend on?
Several physiological factors influence the intensity of different metabolic groups:
Emotional background. Strong stress contributes to a sharp weight loss, but with its prolonged influence the opposite process occurs, due to the active ingestion of the problem with caloric foods.
Hormonal background. Depending on the predominance of certain hormones, there may be physiological or pathological changes in weight. For example, the predominance of testosterone contributes to an increase in muscle mass, this sign is normal in men. In women after pregnancy, there may be an increase in body weight due to changes in the hormonal background. Abnormal metabolic regulation may occur in some hormonal diseases – diabetes, thyroid disease, adrenal gland dysfunction, etc. If weight for a long time is not reduced, it is worth checking the work of the above organs, as well as the presence of chronic diseases that may interfere with weight loss.
Physical activity and weight. People with high body weight have an increased metabolism, due to an increased supply of nutrients to all body tissues. At the same time high weight can be composed of high muscle mass (in athletes) or because of large fat deposits. This explains the fact that athletes gain weight sharply when they decrease the intensity of physical work, and obese people begin to lose weight quickly when they switch to increased activity. The faster an obese person loses weight, the slower the metabolic regulation process becomes, so weight loss, over time, becomes less intense. How to overcome the so-called plateau effect? Change the training program, as well as adjust the already accustomed to the body feeding process: change the ratio of proteins, fats and carbohydrates or increase the number of meals.
Age. The younger the body, the faster its metabolic processes. With age, the normal weight increases due to hormonal restructuring and a decrease in the volume of muscle tissue.
Diet. There are foods that contribute to increased metabolic regulation:
Water. All metabolic processes take place in the water environment, so by increasing the amount of water consumed, the processes of metabolic reactions are intensified.
Protein foods. Protein consumes the greatest amount of energy during digestion, it is they, when digested, release the least amount of calories and are the basis for muscle structure.
Spices and caffeine. Stimulate the heart muscle, increasing microcirculation and the consumption of nutrients by the body’s cells.
Green tea. Contains substances that stimulate the production of the hormone noradrenaline, which increases fat oxidation and metabolic regulation.
How to improve metabolic regulation?
Metabolism is divided into 3 groups of metabolic processes.
The main or basic part (60%) is spent on vital functions – the work of the cardiovascular, nervous, respiratory systems, etc. To influence the basic part of the energy expenditure, you can use massage, visit a sauna and apply respiratory gymnastics.
About 30% of all energy is spent on physical activity (movement, motor skills, speech). In order to increase the amount of energy expended in this group, it is necessary to increase physical activity by cardio exercise (walking, running, swimming) – to reduce fat deposits and increase oxidative processes; and strength training – to increase muscle mass, which will lead to faster metabolism.
The lowest index (10%) is allocated for food intake and absorption as a result of digestion. Increasing this index is possible with a diet that involves a split meal and includes foods that increase metabolism.
Using different approaches to strengthen the regulation of metabolism will not only help to get rid of excess weight, but also to improve the well-being of every day. All the processes that occur in the body depend on proper metabolism, and improper metabolic processes can lead to serious diseases.