7 errors leading to a slowdown in metabolism
If you find that your weight, despite all the efforts to control it, grows, it is time to assess the problem from the side of metabolic phenomena.
Metabolism, still known as the basal metabolism of the body, is an indicator of the rate of metabolic processes that affect the performance of internal organs. In particular, basal metabolism determines the rate of energy production, which supports heartbeat, blood circulation, breathing intensity, stable state of body temperature.
The metabolic rate, basal metabolism, are individual for each person, and can vary depending on the following factors.
1. The age. In adulthood, the mass of subcutaneous fat gradually increases with respect to the mass of the muscle.
2. Sexuality. The more muscle mass, the more intense the processes of basal metabolism in the body. As a rule, this applies to men whose muscle mass is higher relative to other body structures than women. Thus, it is much easier for men to lose weight than for women.
3. Low-calorie food, poor nutrition, diets with a mandatory restriction of food consumed daily, reduce the effective metabolic process.
4. Thyroxine hormone production. The hormone thyroxine, produced by the thyroid gland, controls the metabolic rate. If the thyroxin level in the blood is low, then, accordingly, less successfully you will get and burn calories.
What other factors can lead to a slowdown in metabolism?
Refusal of breakfast
The idea of refusing breakfast is not new. In different types of restrictive diets, it is recommended to transfer breakfast at the end of the first third of the day, or in general, completely abandon it. This entails inevitable changes in the functioning of the organism, among which the main one is a slow metabolism. During the night, while we sleep, the body is practically not active in this respect, and early breakfast is an incentive for the active phase of basal metabolism to start. This is guaranteed to save you from unnecessary fatigue in the first half of the day.
If it so happens that your breakfast should be low-calorie, then take care in advance about the selection of the following products, of your choice. It can be dried fruits with wheat flakes, Greek fruit salad or simply low-fat yogurt with bananas added to it.
Unbalanced power system
Irregular feeding, improper mode. Our body is extremely sensitive to the failure in diet, and this should be avoided. In addition, often the body reacts to wave-like feeding of food, as for possible future interruptions, and begins to postpone fat. Take for a good habit from time to time to throw the body nutrients. He needs them.
Be sure to eat in your usual time, deviating from the regime for a maximum of 15 minutes in both directions. It is desirable that breakfast, lunch and dinner consisted of 2-3 different dishes, in the amount of calories not exceeding the caloric range you have chosen.
It is not necessary to lean on the volumes of low-calorie products, it can be compensated for by less volume portions of skimmed dairy products, vegetables, whole grains, nuts, lean beef and fish.
Dietary food system with a limit of 1000 calories per day
Destructive restrictive diets are usually effective. Weight can be relieved relatively quickly, which is facilitated by no less rapid depletion of the body. The slowing down of metabolism is noticeable, its indices are equal to 2/3 of the indicators of normal metabolism. But this system is disastrous in its consequences, because you have a predominantly muscular weight loss, and when you return to normal nutrition, the mass of fat will begin to grow, as the metabolic suppression mechanism has already been worked out and fixed.
The volume of consumption in calories of food every day for women should be not lower than 1200 calories, and for men - not less than 1500. Calculate the individual number of calories needed by yourself, using a special online service - calorie counting.
Decreased muscle mass
One of the most crucial requirements to a healthy lifestyle, to the normal functioning of all body systems is a stable muscle mass. The fact is that with age, after 30-35 years, our muscle mass is rapidly decreasing, as nature is laid exactly such an interval of active, mobile life. A little later, hormonal perestroika will start, but this is a completely different story. Together with the decrease in muscle mass, metabolism also decreases, since it is the muscles that particularly need energy make-up, it is by the work of muscles that calories are burned, even at rest (basal metabolism).
For effective preservation of muscle mass in the norm corresponding to your individual type of organism, it is important to exercise regularly. It can be and group lessons in sections, clubs, and self-running, long walks. A qualitative, systematic load on the muscles will keep them in a certain tone and volume, which will improve the metabolic rate. The fact is that with a decrease in muscle mass, some of the metabolic processes are redistributed and weakened, since you need fewer calories. Having managed to keep a certain physical shape and muscle mass corresponding to your age till 30-35 years, you can effectively fight with excess weight even passively, the muscles themselves will burn excess calories during minor "working" efforts.
To complement the physical component, adhere to a certain diet. Include in your daily meals your own from 25-30 grams of protein, which will be processed into useful amino acids. These helpers of the body will help in building up the lost muscle mass, and stabilize it. Will also be superfluous beef, poultry, fish. Do not ignore eggs, dairy products, nuts, tofu. When coordinating with a nutritionist, taking into account your personal needs, make up your map of maintaining healthy muscles.
Insufficient daily physical activity
Together with different temperature regimes with physical activity, metabolism increases or falls. Important, as already mentioned above, active loads in the form of running, walking, aerobic exercise. But at a cool, below room temperature, the metabolism increases. That is, running on a treadmill in the gym and in the air is a completely different metabolic activity. "Air activity" is always more effective.
Aerobic exercises will stimulate metabolism, as they increase the heart rate and involve large groups of muscles in the body (legs, buttocks and stomach). The more intensity of exercise, the more calories burned. Maximum metabolism is accelerated within a few hours after training.
A few more tips that you will definitely need for a complex of this plan. So, take the rule of doing at least 30-60 minutes a day, the load can be divided into three sets of equal time. Only increase the load gradually. In addition to running, cycling, tennis, swimming are very useful.
If you live in a multi-storey building, it can be a walk on the stairs when going to and from the street, especially if your apartment is located on the upper floors. By the way, this can save time.
Try not to salt food at all. Limit salt intake. Capsaicin, contained in some acute types of pepper, can contribute to an increase in the rate of metabolic processes (by 8% on average), so include pepper in the diet. It will also suppress appetite.
Low water consumption
A significant number of people on the planet, accustomed to eating using fast food technology, does not notice the obvious - we began to drink less water. But 1-2 cups of plain water before taking a meal for half an hour will help to remove an appetizing load, in quantitative terms, you will eat significantly less food. In 90% of metabolism metabolic processes, water acts as a natural and irreplaceable catalyst.
A few glasses of water a day - the required rate for an adult. Of course, with the correction for the individual needs of the body. If you are not satisfied with a fresh, tasteless kind of unloading appetite in the form of water, you can flavor it with a light aroma of lemon, mint, adding a few drops of extract to a glass of water.Diets slow down the metabolism?