What is Metabolism? Why Are They Slow? Metabolism-Boosting Tips
There is a concept that we have been using frequently lately and that we hold responsible for the changes in our body: Metabolism. Everything you wonder about this term, which we associate with our eating and drinking habits and which we think is effective in gaining weight, is in this article!
What is Metabolism?
Metabolism is the general name of the processes that take place in order to turn the food we take into our body into energy. These metabolic processes include breathing, eating, digestion, the mixing of nutrients into the blood through the cells, the use of energy by the muscles, and the removal of excess from the body at the end of the process.
Metabolic rate varies from person to person. It is known that people with a high metabolic rate have a much quicker weight loss process, while people with a low metabolic rate have difficulty losing weight. It is possible for people with a low metabolic rate to lose weight and improve their quality of life by doing things that increase metabolism.
Why Does Metabolism Slow? Habits That Slow Metabolism
The biggest known cause of slow metabolism is genetics. Arguing that genes have a great influence on muscle, researchers argue that people with low muscle density naturally have a low metabolism. Another factor in slowing metabolism is age and gender.
As we age, our muscle ratio in the body decreases and the body becomes more open to fat. It is also known that women have a slower metabolism than men. The reason for this is that women have less muscle ratio in their body than men and they have weaker bone structure.
Some metabolic disorders can also have a negative effect on the metabolic rate. If you think you have this type of disorder, you can do a metabolism diet with a nutritionist.
Apart from age and genetics, some living habits can also cause a slowdown in metabolism.
- Consuming Low- calorie Foods: Although it may sound strange, it is known that consuming foods below the calories needed by the body slows down the metabolism. The answer to the question of why few calories slow down the metabolism when calculating calories to lose weight is very clear: The body, due to the low amount of calories taken, is convinced that the energy is too low, and it protects itself by slowing the rate of calorie burning.
- Eating Protein-Free: Adequate protein is one of the most important steps for gaining and maintaining a healthy weight. If you do not include a lot of protein foods in your diet, your metabolic rate may slow down. Studies have shown that protein has a more positive effect on metabolism than carbohydrates and fats.
- Sedentary Lifestyle: Lack of movement causes the amount of calories you burn during the day to remain proportionally low. Today, unfortunately, most people work at desk jobs that do not require much movement, which affects the metabolic rate and overall quality of life.
- Sleep Disorder: A quality sleep is of great importance for our general health as well as for our metabolism. Getting less sleep than you need will decrease your metabolic rate and cause you to gain weight. In addition, daytime naps instead of nighttime are not recommended as they disrupt the body’s sleep cycle.
- Consuming Sugary Beverages: It is known that fructose-containing drinks reduce the metabolic rate and cause fat deposits, especially in the belly and liver area. Studies and experiments have shown that people who consume a lot of sugary drinks increase their metabolic rate during the 12 weeks when they cut off these habits.
Although our metabolic rate is highly dependent on genetics and age, we can increase this rate with some methods and maintain our weight by increasing our quality of life.
- Start the Day with Breakfast: Those who say that breakfast is the most important meal of the day are right. A healthy breakfast after a good night’s sleep will enable your metabolism to start immediately.
- Eating Regularly: Not skipping meals is effective both in weight control and in accelerating metabolism. Do not starve yourself too much during the day to keep your blood sugar in balance. Being hungry for long hours will cause you to consume much more when you sit down to eat.
- Exercise: Exercising is one of the healthiest ways to activate your metabolism. With cardio and regular weight movements, you can both work your muscles and maintain your weight. Since muscles are more active than fat, strong muscle structure also means a faster metabolism. Especially if you are on a diet, it is necessary for your health to support it with exercise.
List of Metabolism-Boosting Teas
Teas are frequently consumed by many of us because they are both easy to prepare and enjoyable. Moreover, tea is known to be very beneficial for health. With these delicious teas that you can easily prepare at home, you can both speed up your metabolism and facilitate fat burning.
- Green Tea: Green tea, which facilitates fat burning with the antioxidants it contains and ensures the separation of fat from the liver, is one of the teas that accelerate metabolism. It has been observed that people who have the habit of green tea lose weight faster than people who do not drink.
- White Tea: White tea, which has undergone the least processing after picking, has the highest antioxidant rate. This also puts white tea at the top of the list of the most effective teas for burning fat. In addition, white tea has ingredients that prevent the formation of fat cells.
- Peppermint Tea: Peppermint tea is one of the low-calorie teas that is beneficial for weight loss. In addition, peppermint tea, which also helps the digestive system, reduces swelling in the body.
Metabolism Booster Foods
By taking advantage of healthy foods while accelerating your metabolism, you can both regulate your diet and control your weight more easily. Here are the recommended foods to add to your diet:
- Berry Fruits: Strawberry, blackberry and blueberry are the primary fruits recommended for those who want to speed up their metabolism. It is known that this fruit group, which gives a feeling of satiety thanks to the high fiber content they contain, also absorbs the excess fat in the stomach and destroys them before they cause weight gain. You can consume these fruits on their own, or you can mix them with cereal or nonfat yogurt to make a meal.
- High-Fiber Cereals: It is obvious how important breakfast is in terms of metabolism. The high-fiber cereal you can consume in this meal will help meet your daily fiber needs and provide the energy you are looking for when you start the day.
- Lean Protein Sources: Protein-focused nutrition is very beneficial for muscles. People who eat lean protein sources like turkey burn fat twice as fast after a meal as those who don’t. Again, lean cuts of red and white meat are very satisfying in terms of protein.
- Fish: Fish such as salmon, tuna, sardines rich in omega 3 fatty acids play a helpful role in weight loss by activating fat-burning enzymes. Clinical studies have shown that eating fish regularly increases metabolism to the level of burning about 400 calories per day.
- Hot Pepper: Those who love hot are lucky in accelerating metabolism. Capsaicin in many types of hot pepper is known for its ability to increase both heart rate and metabolism.
What is Metabolism Age? How is it calculated?
Before calculating the metabolic age, it is necessary to understand the difference between the terms basal metabolism and metabolism. All of the biochemical processes that take place in our body are called metabolism. Basal Metabolism, abbreviated as BMR, is the energy the body uses while at rest. Basal metabolism, as in metabolism, varies from person to person according to age, weight, gender, amount of muscle and fat.
One of the common methods used to calculate Basal Metabolic Rate is the Harris-Benedict formula.
- Basal metabolic rate (BMR) for men: 66 + (13.75 x weight in kilograms) + (5 x height in centimeters) – (6.8 x age)
- Basal metabolic rate (BMR) for women: 655 + (9.6 x weight in kilograms) + (1.7 x height in centimeters) – (4.7 x age)
You can find out your metabolic rate by applying the formulas above. For more precise information and questions about your metabolism, you should contact a metabolism specialist.