The expert explains how the metabolism works and how to speed it up.
How does metabolism work?
Metabolism governs the speed of transformations within the body, so it can occur at different speeds, depending on your overall state of health. It is a complex system of chemical reactions responsible for the production of heat, energy generation, synthesis and degradation of compounds that maintain the physiological functions of living beings and is divided into two states: anabolism and catabolism. Anabolism: moment of construction of molecules in which tissues and organs are regenerated and subjected to maintenance. It usually occurs when you ingest food after physical activity. The catabolic reaction is characterized by the breakdown of complex substances into simple substances. An example is the digestive process. Furthermore, the functioning of the metabolism can be affected by several factors, including the influence of hormones, such as those produced by the thyroid and adrenal glands, as well as vitamin and mineral deficiencies. And because no two are the same, metabolic performance varies from person to person due to genetics, age and lifestyle factors. As we age, the metabolism tends to slow down due to the decrease in muscle mass and the aging of the organs, which consume less energy.
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– Is it possible to speed up metabolism to induce weight loss? AS?
If you already exercise or have a hectic schedule, you can improve your routine by incorporating actions that involve physical exertion on a daily basis. For example, replace the elevator with stairs when you go to work. Climb the stairs in the morning, go down at noon (which will also affect your food choices), and go back up at the end of the day, choosing to go down at the end of the day. Weight training is highly recommended as it not only offers physical benefits but also helps replace fat with muscle. As the number of muscles increases, the energy expenditure to maintain them also increases, which contributes to a faster metabolism. On the other hand, fasting is a great way to dry out faster, but you need to do it correctly. Fasting for a few hours will not bring benefits. For it to bring results, it takes at least 12 hours. Another very important detail of fasting concerns the next meal. There’s no point in going 12 hours without eating and then reaching for a treat or something unhealthy. Everything gained through fasting will be lost. Consider including thermogenic foods, known to speed up metabolism, in your diet. Some examples include ice water, ginger, peppers, caffeine, hibiscus tea, green tea, cinnamon, coconut oil, and apple cider vinegar.
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Does eating protein speed up your metabolism? How and why?
Lean proteins require an extended time to be processed by the body, which results in greater metabolic strain. These proteins are found in sources such as chicken meat and fish, which also have the advantage of containing a low level of fat. Also, it is recommended to chew these foods well, as this improves the digestive process and prevents problems such as heartburn and stomach disorders. Digestion of food has the effect of stimulating the metabolism for a few hours, as caloric energy is needed to process the nutrients ingested. This phenomenon is known as the “thermal effect of food” (ETA). However, it is worth pointing out that this does not imply that you should consume more food to speed up your metabolism. However, it is important to remember that protein consumption may result in more significant increases in ETA than other food groups. This is because protein induces the greatest increase in ETA, increasing the overall metabolic rate by a range of 15% to 30%. Additionally, protein intake plays an essential role in building and repairing muscles, which, as mentioned above, stimulates your metabolism. Additionally, protein is key to preventing the loss of muscle mass and the subsequent reduction in metabolism that can occur during a diet.
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Does strength training speed up your metabolism? How and why?
The secret is to build muscle mass. The more muscles a person has, the more energy their body needs to stay healthy. Ideally, this energy should come from fat burning, but in some situations it can be obtained from other sources, such as muscle mass, which is unhealthy. This imbalance may indicate a deficiency of vitamins, minerals, etc. Regular exercise, especially strength training (weight training), can increase muscle mass, which in turn increases the body’s energy expenditure. The more muscle you have, the more calories your body will burn at rest. Fat metabolism refers to the type of fuel you are burning during your resting metabolism. Being sedentary for most of the day significantly reduces fat metabolism. Additionally, some thermogenic foods, which contain caffeine and xanthines, such as coffee and tea, can stimulate the sympathetic nervous system, increasing heart rate and energy expenditure. However, it is important to note that the body adapts to these substances over time and the effects may not be long-lasting.
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Does cardio exercise speed up your metabolism? How and why?
As part of cardiovascular training, interval training, also known as metabolic training, is ideal. This method, at the same time, promotes the increase in muscle mass, favoring functional movements. This type of training involves alternating periods of high intensity and short rest intervals, which are very effective in inducing physiological changes at the cellular level.
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Does hydration speed up your metabolism? How and why?
Hydration is key. In addition to the recommended daily amount, drink a little more water, as dehydration is one of the main factors that contribute to a slow metabolism. Adequate water consumption promotes effective elimination of fluids from the body, stimulating the body to work intensely to expel urine. This process not only leads to the elimination of excess calories, but also helps to remove retained fluids, indirectly contributing to weight loss. Additionally, water plays a vital role in the body by facilitating the metabolization of nutrients contained in food. It also contributes to the harmonious carrying out of various body processes, including metabolism. Also consume cold water. Research has shown that the body burns approximately 200 calories by drinking 8 to 10 glasses of cold water a day, as this effort is necessary to increase the temperature of the water in the body.
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Does eating fruit with natural yogurt accelerate your metabolism? How and why?
Research has indicated that fruits, vegetables and yogurt have anti-obesity properties. Fruit is a low-calorie and fiber-rich food. Meanwhile, yogurt is a source of high-quality protein. This combination is an effective strategy for those looking to lose weight. Yogurt is nutritious and low in calories, so consuming a bowl full of this low-fat food provides a feeling of satiety for a long time.
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Does sleeping well speed up your metabolism? How and why?
Insufficient sleep is a major obstacle to weight loss. Sleep plays a crucial role in regulating the body and metabolism. Without adequate rest, the body has difficulty maintaining balance. This is why it is essential to guarantee at least 7 hours of sleep, to allow the body to self-regulate and reduce the absorption of fat, especially in the hip and back area. Maintaining a consistent sleep routine is even more beneficial. Avoid completely irregular sleep and wake times by trying to go to bed and wake up at the same time every day. This will provide your body with more energy, help reduce fat absorption, and promote better overall health.
Source: Dr. Carolina Mantelli Borges
– Doctor of Endocrinology | Mantelli Clinic | @dramantelli
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
