How to Speed ​​Up Metabolism?

Isn’t it normal to blame our being overweight on our slow metabolism?

We have reduced our calories and are more active than we are, but we are not losing weight.

Could a slow metabolism be the culprit?

What is metabolism?

Metabolism; breathing, repairing cells, and digesting food are all chemical processes that are constantly going on in your body to keep you alive and your organs functioning normally.

These chemical processes require energy. The minimum amount of energy your body needs to perform these chemical processes is called the basal metabolic rate (BMR).

Your BMR can meet up to 80% of your body’s daily energy needs, depending on your age and lifestyle. “Slow metabolism” is more accurately defined as low BMR.

You can use our website to calculate your daily energy needs.

Do some people have a faster metabolism than others?

  • Body size, age, gender, and genes all play a role in the speed of your metabolism.

  • Muscle cells require more energy than fat cells, so people with more muscle than fat tend to have a faster metabolism.

  • As a person ages, they tend to lose fat and muscle. This explains why your metabolism may slow down as you age.

  • In general, men tend to have a faster metabolism as they have more muscle mass, heavier bones and less body fat than women.

Am I fat because of slow metabolism?

  • Overweight individuals often blame their slow metabolism.

  • Studies actually show that overweight people have faster metabolisms than thin people. Overweight individuals need more energy to perform basic body functions.

  • Studies show that overweight individuals tend to eat more than they think. When asked to write down everything they consume in a day, many people tend to report that they eat far less than they actually do.

  • Most of the time, weight gain is not caused by a slow metabolism, but by consuming more calories than you burn.

  • It may be hard to admit that we’re overeating, but eating below our calorie intake is key to losing weight and keeping it off.

Can losing weight too fast slow down my metabolism?

  • Fast diets and other calorie-restricted diets can, yes, slow your metabolism.

  • With some diets, your body is forced to break down muscle to use it for energy. The lower your muscle mass, the slower your metabolism.

  • After losing weight very quickly, it becomes much easier to regain body fat thanks to less muscle and a slower metabolism.

What can I do to speed up my metabolism?

  • It is said that certain foods and beverages can speed up your metabolism, including green tea, black coffee, spices. Yes, there are aspects that are effective, but they are not long-term effective solutions.

  • While you may not have much control over the rate of your metabolism, you can control how many calories you burn through your level of physical activity.

  • The more active you are, the more calories you burn.

  • Some people who are said to have a fast metabolism generally lead a more active life than others.

Here are the 3 most effective ways to burn calories:

aerobic activity

  • Aerobic exercise is the most effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity per week, such as walking, cycling, and swimming.

  • You can achieve this goal by doing 30 minutes 5 days a week and dividing your activity sessions into 10-minute segments.

  • To lose weight, you probably need to do more than 150 minutes a week and make changes to your diet.

strength training

  • Muscle burns more calories than fat, so increasing your muscle mass will help you lose weight.

  • Aim to do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) 2 or more days a week.

  • Examples of muscle-strengthening activities include weight lifting and high-intensity exercise. Heavy gardening can also do the job.

be active

  • Try to make the activity part of your daily routine. This may include walking or cycling all or part of your journey to work. You can also use the stairs instead of the elevator.

  • Get ideas to fit more activities into your day

Can certain medical conditions cause a slow metabolism?

  • Certain diseases and conditions, such as Cushing’s syndrome and hypothyroidism (an underactive thyroid), can slow a person’s metabolism.

  • But for the most part, people’s weight is a matter of consuming more calories than they burn.

  • If you think you may have a problem that is not responding to lifestyle changes, consult a doctor or dietitian.

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