How to disperse metabolism (activate). Features of metabolism

Many people quite probably heard that one person eats, how many wants and does not get fat, and the other is gaining weight without excessive consumption of food. There is nothing surprising. It's all about metabolism and its speed. In the article, we will discuss the concept in more detail. We also learn how to "break up" the metabolism.

Terminology

Metabolism in the body is a metabolism, which can have different rates. Let us examine in more detail the features of metabolism. What affects the metabolism? In the body, biochemical reactions occur, during which the calories used are converted into energy. The faster this happens, the better. Slower fat is stored, the figure is saved. And, conversely, the less metabolism, the more fat is stored, as it is more slowly absorbed. This situation not only has a detrimental effect on the constitution, but also causes disruption in the work of different organs and systems. To prevent these undesirable manifestations, you should know how to disperse metabolism.

Factors affecting the rate of exchange

1. Age. At a young age, metabolism proceeds much faster than in old age. This means that over the years the metabolic rate decreases. The older the person, the more difficult it will be to lose weight.
2. Floor. In women, metabolism is slower than in men. This is affected by the hormone testosterone, which helps in the formation and maintenance of muscle mass. Muscles spend mostly more energy for life and normal functioning, unlike fatty layers.
3. Heredity. Disturbance of metabolism can be inherited, which is caused by genetic failures.
4. Diseases of the thyroid gland reduce the metabolic rate.
5. Body height and weight. The higher the person's weight, the more energy is expended for his life. It follows that the metabolism is faster in large people.
6. Activity. At physical exertion, the need for energy increases. Accordingly, the metabolic rate is significantly higher in the active person.
7. Stress. Nervousness, depression and stress reduce the level of metabolism. Such situations include fasting and lack of sleep.

Knowing the above factors, it is easier to understand how to break up the metabolism in a given situation.

Calculation of metabolic rate

Finding out how to break up the metabolism, you need to know its speed. To calculate the level of your metabolism during the rest period (RMR), you need to use the formula, which is the most accurate. The calculation is carried out using the growth rate, weight, age.

• For women: RMR = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161.
• For men: RMR = 9.99 x weight (kg) + 6.25 x height (cm) - 4.92 x age + 5.

RMR means the necessary daily calorie rate for the body at rest. To calculate the daily indicator, you should also take into account physical activity.

Adjusting the diet

In the event that a person does not have any diseases and abnormalities, it is not difficult to monitor the weight, if you calculate the daily number of calories. This information is indicated on the products. Caloric content is recorded only for all products consumed per day. The calculation is carried out using special tables (they can be found in open sources). Every day you should try not to exceed the norm of the necessary calories.

How to disperse metabolism?

The main way to increase the metabolic rate is regular physical activity, in which the muscle mass builds up. At the same time, more energy is expended. For example, fat and muscle tissue burn 20 kcal per day and 70-100 kcal per day, respectively. Sports load helps improve blood circulation, quickens breathing and heartbeat, calories burned faster, and metabolism accelerates. The main thing is to have physical activity every day, preferably in the evening, but not later than three hours before bedtime. The most suitable time for this is 18.00-19.00 hours. The essence is that so a person increases the frequency of increased metabolism. The main thing is not to use all kinds of diets. As a result, the metabolic rate is significantly reduced, the organism is depleted, all processes are slowed down.

When a person regains his usual diet, the fats begin to accumulate "in reserve" in the form of deposits. Thus, the body reacts to the forced starvation and tries to reinsure itself. This is the answer to the question, why after the end of the diet, people get even fuller. It must be remembered that hunger and overeating reduce the rate of metabolic processes, so one should eat often and in small portions. In addition, the pledge of a good figure - a hearty breakfast and a meager dinner. Among other things it is recommended to get enough sleep, walk more often, go for massages, and sauna. This also contributes to the normal speed of metabolic processes.

"Important" products

When the food is split, the body uses a certain amount of energy. To more effectively disperse metabolism, you need to eat dairy products, fish in cooked or baked form, low-fat meat, omelet or soft-boiled eggs. Also increase the metabolic rate and products containing Omega-3 (fatty acids), fiber, vitamin B ₆ , iodine. In addition, it is recommended to eat daily one lemon and grapefruit, since citrus fruits have the property of burning fats. Green tea and spices also help increase the level of metabolism.

Fat exchange

There are several ways to burn these compounds.

1. It is necessary to eat often and gradually, combining this principle with constant physical activity.
2. It is necessary to observe the functioning of the liver, since it produces enzymes enzymes. Thanks to the activity of her cells, bilirubin metabolism is good.
3. Physical activity should be long (at least an hour), since in the beginning sugar is burned in the blood, and after fat.

Metabolism of microorganisms

These or other processes of vital activity that occur in microorganisms, make up the metabolism. The resulting end products of these processes are called metabolites. This species is characterized by a constructive and energy exchange. This is due to the fact that the metabolism of microorganisms is carried out by two different and, at the same time, unified processes: anabolism and catabolism. With anabolism, the metabolism passes with the absorption of free energy. In this case, a relatively small amount of nutrient material is consumed. With catabolism, the process of energy release is observed. This consumes a significant amount of substrate. Constructive and energy exchange is very diverse. Microorganisms are able to use a huge amount of organic and inorganic compounds as the main source of energy. The flow of energy exchange is superior to the constructive one and leads to significant modifications in the environment, so the main attention is paid to the study of this process. The compatibility of these two kinds of metabolism allows for a slight change in their comparative scales, which depend on certain conditions.