‘Metabolism..’ is perhaps one of the most frequently heard words when it comes to our body and weight gain and loss. Some of us talk about fast metabolism while losing weight very easily; while some of us complain about their weight, they complain that their metabolism is slow. So what is this metabolism fact? Is it really effective in weight control? Are there ways to speed it up, and if so what are they? I wrote all the details for you.
What is metabolic rate?
Metabolism; scientifically, it is defined as ‘all the chemical processes necessary for cells to continue functioning’. It includes the concepts of anabolism and catabolism. Anabolism means making, and it means obtaining complex molecules from simple molecules by expending energy. Catabolism, on the other hand, means destruction, unlike anabolism, and it means the release of energy while obtaining small molecules from large molecules. Metabolism is a complex system that includes all these energy transformations.
metabolic rate; The basal metabolic rate, also called the basal metabolic rate, is defined as the energy that the body spends only for vital functions, approximately 12 hours after our food consumption, when the body is at rest, even if there is no physical activity. So in simple words; Even if we do not do any physical activity during the day, it is the energy that the body spends on its own, which is necessary for the organism to continue its function.
Do some people have a faster metabolism than others?
The functioning of each person’s body is unique, just like our fingerprints. Therefore, our metabolic rates also differ. Basal metabolic rate (BMR) basically determines whether the metabolism is fast or not.
basal metabolic rate; It is the body’s capacity to use energy, and as a result of this capacity, we can say that some people have a faster or slower metabolism than others. Fast metabolism provides an advantage in weight control. BMR; It varies from person to person, depending on various factors.
What are the Factors Affecting Metabolism?
Age: Age is an important factor affecting the metabolic rate. Basal metabolic rate is at the highest level, especially during growth and development periods when tissue formation is rapid, such as adolescence. As age progresses, this rate decreases by 2%.
Gender: Women have a lower basal metabolic rate than men. This is because women have less muscle mass than men. With age, the metabolic rate decreases with the effect of factors such as menopause in women. Generally, women gain weight more easily or lose weight more easily; It is on this basis that men are more advantageous in this regard.
Muscle Mass: The more muscle mass in the body, the higher the basal metabolic rate. The reason of this; muscle tissue works more effectively and consumes more energy than adipose tissue when the body is at rest. In other words, the higher our muscle ratio, the faster we can convert the food we take into energy. This gives us an advantage in terms of weight control.
Physical Activity Level: In case of regular physical activity, the metabolic rate increases with the development of muscle tissue. After physical activities, muscle tissue cannot go into resting state immediately and continues to spend energy. For example, muscle exercises increase body temperature approximately 20-50 times. With this temperature difference, the metabolism works more effectively. In addition, with the energy expended at the time of exercise, an advantage is provided in weight loss.
Composition of the Diet: It is known that the macro and micro components of the foods consumed during the day affect the basal metabolic rate. According to researches, especially protein-rich diet is very effective in increasing metabolic rate. While carbohydrates and fats are digested in the body, an increase of about 6% occurs in the basal metabolic rate, while this rate reaches around 30% when digesting proteins. For this reason, we should frequently include eggs, white meat and red meat, which are the most valuable protein sources after breast milk, and milk, yogurt and cheese, which are rich in protein and calcium, in our diet. In addition, legumes are an important food group for meeting the protein needs for vegan diets. Pumpkin seeds and almonds from the group of oilseeds; Foods with the highest protein content. Along with a diet rich in protein; A balanced diet composition of all nutrients is necessary for the metabolism to work effectively.
Dietary History: Many dietary factors such as frequent dieting, shock diets, diets that are poor in any nutrient or completely limited, rapid weight loss cause the metabolism to weaken and not work effectively. For this reason, a nutritionist should be consulted instead of following diets that we are not sure of.
Pregnancy and Lactation: Basal metabolic rate increases with the effect of physiological factors such as increase in blood volume, new tissue development for fetus, acceleration of heart rate during pregnancy and lactation periods. This increase starts especially after the first months of pregnancy and continues until the last periods. As a result of the researches, it was determined that the basal metabolic rate increase in this period was 22-33%.
Periods of Menstruation: Monthly periods in women cause an increase or decrease in basal metabolic rate. It was determined that basal metabolic rate was lowest 1 week before ovulation and highest 1 week after.
Hormonal Conditions: Our hormonal balance, which we call the endocrine system, is effective in the functioning of our body. The level of some of our hormone levels plays a role in determining our basal metabolic rate. The excess of thyroxine hormone secreted from the thyroid gland, called ‘hyperthyroidism’, significantly increases the basal metabolic rate. Due to the rapid metabolism, individuals with hyperthyroidism do not gain weight easily. On the contrary, low secretion of thyroxine hormone decreases the metabolic rate. In this case, called hypothyroidism, it becomes difficult to lose weight. In addition, the excess of the ‘cortisol’ hormone secreted from the adrenal gland and the insulin hormone secreted from the pancreas decreases the basal metabolic rate.
Fever Diseases: Every 1 degree increase in body temperature above 37 degrees increases the metabolic rate by 7%.
Muscle Tone and Stress: Especially stress; The metabolic rate is higher in moments such as enthusiasm, anger, thinking. For example, individuals with anxious personality; have a faster metabolism than calmer individuals.
Body Volume: Body volume is generally associated with body composition. With the balance of the muscle-fat ratio in the body, the basal metabolic rate of large individuals is higher.
Ambient temperature: Although the effect of ambient temperature on basal metabolic rate is discussed, it is known that exposure to cold air increases the basal metabolic rate.
Does starvation slow down metabolism?
Prolonged starvation and semi-starvation state; Since nutrient intake less than our normal need for a long time will cause stress, the body does not want to burn the nutrients it receives and tends to store it. In this case, the metabolism starts to work more slowly. For this reason, being hungry for hours or taking too little food in the long term will slow down the metabolism and increase the risk of weight gain.
What can I do to speed up my metabolism?
The most important and healthy way to accelerate metabolism is to maintain a balanced diet. A diet plan that is rich in protein, contains sufficient amounts of macro and micronutrients, and includes important dietary components such as antioxidants and fiber is essential for the effective functioning of metabolism and maintaining a healthy life.
Care should be taken not to starve for a long time. When you wake up in the morning, you should drink water first thing and have breakfast within 2 hours at the latest. Snack consumption is recommended.
The amount of water consumed during the day is important in terms of metabolic rate. Care should be taken to consume at least 2-2.5 liters of water.
Herbal teas consumed under the control of your dietitian, especially green tea, increase the metabolic rate due to the catechins it contains.
Consuming spices and bitter foods increases the metabolic rate. You can add spices such as paprika, turmeric, ginger, cinnamon to your food if they do not cause sensitivity in your stomach.
Consumption of refined sugar, pastries, packaged foods, foods with unknown content, fast foods should be reduced. In addition, salt should be consumed in a minimum amount.
Carbohydrate and fat sources should be chosen correctly. Foods such as oats, rye, whole grains, bulgur, which are complex carbohydrates, except for special cases; Vegetable oils such as olive oil and sunflower oil should be preferred.
Being physically active significantly increases your metabolic rate. Since the construction of muscle tissue and reduction of fat mass will be ensured, the metabolism starts to work more effectively.
A regular and quality sleep is also necessary for a fit body and a healthy metabolism.
Do Aerobic Activities speed up metabolism?
Aerobic metabolism; It is defined as the body’s release of energy through the burning of carbohydrates, amino acids and fat cells. Occurs in the presence of oxygen. Aerobic activities; exercises such as walking, jogging, cycling, swimming, rowing. Moderate and high-intensity aerobic exercises will accelerate the heartbeat, support fat burning and increase the metabolic rate as it will increase muscle activity.
Does poor sleep pattern slow down metabolism?
Irregular sleep hours, sleeping less than 6 hours a day and more than 10 hours have negative effects on metabolism. It has been determined that sleep irregularity and poor quality cause metabolic syndromes, thus leading to negativities such as lubrication in the waist circumference.
Does Strength Training speed it up?
Strength training accelerates the metabolism, as it accelerates fat burning and supports muscle building. Active strength training accompanied by a proper nutrition plan helps in reaching the ideal muscle-fat balance.
Does an Active Life Accelerate?
Being physically active and doing regular sports speeds up metabolism. It prevents muscle loss that will occur with age, reduces fat tissue and provides a fit body with healthy metabolism.
Does coffee speed up metabolism?
Coffee accelerates metabolism by stimulating the caffeine in its content. Black coffee, especially before training, supports fat burning and increases training efficiency. In addition to accelerating metabolism and supporting fat burning, it has been determined that moderate coffee consumption is good for many metabolic diseases. The recommended daily caffeine intake for adults is 400 mg per day. This amount is equivalent to approximately 2 cups of plain filter coffee. In addition, it is important that the coffee you drink is sugar-free, syrup-free and cream-free.
Does lemon water speed up metabolism?
Recently, many people think that adding lemon to water and drinking it accelerates metabolism and supports fat burning. But unfortunately, ‘water with lemon’ alone does not accelerate metabolism, does not burn fat, does not create a detox effect. By adding lemon to water, you can make it taste better, you can get the vitamins, minerals and antioxidants in the content of lemon into your body, but it is wrong to expect a miraculous effect. The important thing at this point is; it is not what you drink by adding flavors to your water, but drinking it in sufficient amounts daily. Remember that when it comes to a healthy and balanced diet, no food alone creates miraculous effects.
Does cold water speed up metabolism?
The issue of ‘cold water’, on which we stand on the same basis as the issue of lemon water, is also one of the misconceptions known to the public. The metabolic positive or negative effect of how cold or hot the drinking water is is unknown. My recommendation; Drink your water the way you can drink more (lemon, cinnamon, hot, cold, etc.) and make sure to complete the daily required amount.