Metabolism; It is the whole of the reactions that make up all the construction and destruction processes that take place during the maintenance of life in living things.
There are many factors that affect your metabolic rate. For example;
Age:As age progresses, the metabolic rate decreases, this is a normal process.
Gender: Women’s metabolism is slower than men’s. In addition, metabolism slows down even more in women during menopause.
Body Composition: As the fat tissue increases in the body, the metabolic rate decreases. As muscle tissue increases, metabolism accelerates.
Hormones: Thyroxine hormone secreted from the thyroid gland affects metabolism. In case of excessive secretion (hyperthyroidism), metabolism accelerates. In case of slow secretion (hypothyroid), metabolism slows down.
Pregnancy and lactation:After the first months of pregnancy, the metabolic rate begins to increase.
Diseases:Metabolic rate increases in febrile diseases.
Constant Hunger: Long-term fasting and semi-starvation reduce the basal metabolic rate. It is known that an individual who has a restricted diet for a long time has a 20% decrease in metabolic rate.
Sleep: While we sleep, our body continues to expend energy. This is why good sleep is important.
5 Mistakes That Slow Your Metabolism
1. Getting Too Few Calories
Eating too few calories is one of the main factors that slows down your metabolic rate. Weight loss requires a calorie deficit, but eating too few calories can have the opposite effect and lead to fat gain.
2. Consuming Inadequate Protein
Consuming adequate amounts of protein is important for reaching and maintaining a healthy weight. Protein; In addition to helping you feel full, it can significantly increase your body’s calorie burn rate.
One of the important points to remember is that consuming more protein than you need will make the body fat. Do not forget to approach moderately for every food you will consume ☺
3. A Still Life
Being inactive has negative effects on many people’s metabolic rate and overall health. Exercising or doing sports will increase the calories you burn. Basic physical activities such as standing, cleaning, and climbing stairs can also help you burn calories.
4. Not Getting Enough Sleep
Sleep is extremely important for health.
Not getting enough sleep can lead to the risk of many diseases such as heart disease, diabetes and depression. Studies show that insufficient sleep can slow down the metabolic rate and increase the likelihood of weight gain. In addition, sleeping during the day instead of night will not be enough, as it will disrupt your body’s circadian rhythm.
5. Consuming Sugary Drinks
Long-term consumption of sugar-sweetened beverages is harmful to health. high consumption; It is associated with a variety of ailments, including insulin resistance, diabetes, and obesity.
When purchasing any packaged product, the nutritional labels must be read. Because sugar has many names. For example; Such as fructose, fructose syrup, dextrose, glucose, brown sugar, corn syrup, carob syrup, coconut sugar, rice syrup.
Excessive consumption of fructose-containing beverages can slow down your metabolic rate and promote fat storage in your abdomen and liver.
In order not to slow down your metabolic rate; Strive to learn a healthy, balanced and sustainable diet. Stay away from “shock diets” applied under the name of rapid weight loss. Increase your water consumption and activity. Remember to ask for support from a healthcare professional when you need it.