What exactly is metabolism ? Simply put, metabolism is the process by which the calories from food that enter our bodies are converted into energy. This, in turn, affects energy consumption. Metabolism therefore consists of catabolism and anabolism.
Anabolism is a process in which energy is used to build new cells and tissues. Catabolism is responsible for storing energy (in the form of fat) in our body for the normal functioning of the entire organism. Our body weight can be represented by a formula: Catabolism - Anabolism = Body Weight
WHO HAS A BETTER METABOLISM: THIN OR OBESE PEOPLE?
There's a common medical myth surrounding this topic, which says that lean people have a "good" or fast metabolism, and that overweight people have a "weak" or slow metabolism. This isn't true. Research has shown that, in most cases, a "weak" or slow metabolism isn't the cause of obesity. Metabolism depends on various factors. Some of these factors can be influenced, while others are completely uncontrollable.
Metabolic factors that we cannot influence:
Age : The older we get, the more muscle mass we lose and the more fat we store. As muscle is lost, metabolism and calorie burn slow by about 5% every ten years. Ouch!
Gender : Men generally have a faster metabolism than women because they are larger and naturally have less fat.
Hypothyroidism : A less active thyroid, which slows metabolism and inevitably leads to weight gain. This gland is more active in some people than in others.
Genetic factors : Some people are simply lucky that their metabolism works better.
Rules that are worth their weight in gold:
Sleep : When we don't get enough sleep, our metabolism slows down. Sleep deprivation increases the release of the hormone ghrelin, which increases feelings of hunger. Metabolism is slowest at night while we sleep. Therefore, it's important not to overeat in the evening.
Several meals a day : Many people have heard the rule of eating about five meals a day. It's better to eat more often, but smaller meals. And between the three main meals (morning and evening), you should have a healthy snack to control your appetite. You should also make sure your stomach rests for at least three hours between snacks and main meals.
Training : For most people, the morning is the best time to exercise. Morning is the time when certain hormones peak, so metabolism is best stimulated. This way, we burn more calories in the morning than in the afternoon, when hormone levels drop significantly.
Water : Water plays a vital role in every bodily process. If we don't consume enough water, the body burns calories 2% slower. Drinking half a liter of water speeds up your metabolism , which is why it's always recommended to hydrate the body as much as possible. Adults are advised to drink 2 liters of water a day, while children need about 1 liter. Some experts recommend tea as a substitute for water.
By consuming unsweetened herbal tea, you support your body's detoxification process and help reduce the risk of cardiovascular disease. Despite all these positive effects on our health, even tea cannot completely replace water. Our bodies cannot survive without water. It is not only necessary, but essential to life.
Stress : In the past, when our ancestors still lived in caves, a lack of food meant stress. This stress served a useful purpose. Why? Because stress triggered a survival mechanism that slowed metabolism, thus storing energy in the form of fat. Today, modern humans don't have problems with food shortages, but the stress mechanism still exists, only now it no longer serves a purpose.
This means that when we are under stress, our metabolism slows down. That's why it's often recommended that we avoid stressful situations as much as possible or relax and unwind.
Scientists have discovered that ten minutes of laughter a day can increase energy expenditure and thus calorie intake. The same applies to sports, sex, or any other form of physical activity.
METABOLISM TRICKS YOU MAY NOT KNOW
In addition to training and proper nutrition, there are a few other tricks that can help you speed up your metabolism:
Coffee : Caffeine is known to increase energy, stimulate the central nervous system, and speed up metabolism. The only downside is that this effect is short-lived, so coffee consumption should be moderate.
Hot spices : They contain ingredients that boost metabolism. Hot peppers, for example, contain capsaicin, which improves blood circulation and thus speeds up metabolism.
Grapefruits are also among the foods that can help speed up metabolism because they are rich in vitamin C and fiber, thus stimulating fat loss.
Almonds: Raw almonds are great for your health and should be part of everyone's diet. Raw almonds can boost your metabolism, and studies have shown that eating them daily can accelerate weight loss by up to 62%. They contain vitamin E and the highest amounts of riboflavin (vitamin B2) and niacin (vitamin B3) of any other nut. They are also rich in calcium, magnesium, and potassium and are an important source of protein and fiber. The recommended amount per day is a handful.
Cinnamon: Cinnamon is a great source of vitamins and minerals. It contains calcium, iron, manganese, vitamin C and vitamin K, as well as fiber. This is perfect for cinnamon lovers because you can add it to coffee, juices, and various dishes. It tastes simply amazing!
Ginger: Recently, there have been increasing studies examining the various benefits of ginger. This humble plant is known to have been used for medicinal purposes in ancient India, China, and Rome.
Ginger has a powerful effect on the digestive system and significantly accelerates metabolism. As one of the oldest spices, it is used as a raw material in many weight-loss supplements due to its high antioxidant and antibacterial properties.
"OFFICE KILOS"
For many people, constant sitting in front of a computer is a problem. Office workers can gain up to 6 kg in the first three months of their new "sedentary job." Excessive sitting, up to eight hours a day, over months and years, can contribute to diabetes, stroke, spinal and posture problems, or other complications known in medicine as "sitting disease." We can always use our lunch break for a quick walk or a light workout.
METABOLIC SYNDROME
Metabolic syndrome has become one of the most common diseases of the 21st century. It is primarily caused by lifestyle and an incorrect or unhealthy diet.
It consists of three important symptoms:
- high blood pressure
- high blood lipid levels
- elevated blood sugar levels
All of this is accompanied by a state of obesity with a visible excess of body fat around the waist. Metabolic syndrome most commonly affects people between the ages of 35 and 55, regardless of gender.
All scientific studies emphasize the important role of physical activity and improving fitness in the fight against metabolic syndrome. Exercise therapy leads to successful results in preventing and mitigating metabolic syndrome, but it is still underutilized.
CONCLUSION:
When it comes to the problem of slow metabolism or metabolic syndrome, there are three simple steps to cure it or prevent its occurrence:
- Physical activity
- Correction of nutrition and sufficient hydration of the organism
- Rest and avoid stress (as much as possible)
Metabolism and weight depend on many factors, both those we can and cannot control. Diet, training, rest, etc. all play a role in achieving good results. Even if we're often in a rush and don't have time for ourselves, we should stop looking for excuses and start with small steps – our body will thank us!
"A man who moves mountains begins by moving pebbles." - Chinese proverb
Sources:
https://www.news-medical.net/life-sciences/What-is-Metabolism.aspx
https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916
https://www.sciencedaily.com/releases/2016/10/161019154842.htm
Pictures:
Shutterstock, Kotin, No. 1130130428 Photo by Massimo Rinaldi on Unsplash
Pic by mentatdgt / Pexels
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