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“Metabolism”

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You know that: you’ve barely done something over the weekend and the scales show one, two or several kilos more? Or are you constantly tired, don’t like to move and are you often cold? Behind all of these Symptoms can come in “dormant” metabolism hide. Yes, “asleep”, because even if it is sometimes said that there is no such thing as a “sleep metabolism”, you can do that with radical diets and the like metabolism actually thoroughly ruin it. Women in particular can find that their body functions are shut down due to a greatly reduced calorie intake and, for example, their period stops. In this article we’ll tell you what it is “Metabolism” Actually, here’s what happens when he’s “asleep” and what you can do to stop it Metabolism back on track bring to.

What exactly is “metabolism”?

The metabolismor even Metabolism, includes all physical processes that take place in the cells. These include, for example, breathing, supplying the organs, building and remodeling work in the cells – in short, all biochemical processes.

All of these physical functions cost your body energy. It gets this from the food you eat (or from the body’s own depots if no food is available), which means: (virtually) everything you eat or drink, your body metabolizes and uses the food obtained from it Macronutrients – fat, protein and carbohydrates – as well micronutrientsto get his carry out activities to be able to. The macronutrients are broken down into further parts in the mouth, stomach and intestines and reach the cells of your body via the bloodstream. Minerals, vitamins, etc. are also transported into the cells of your body. A lot of things that are not currently needed are in the Leber cached and later released into the bloodstream when needed. Glycogen (from the liver and your muscles), fat and protein are then used as energy sources.

The metabolism includes your daily Energy consumption. So when you consume a lot of calories, you have a high metabolism.

This is how metabolism is made up

The metabolism stops two significant factors together:

  • from the resting metabolic rate, the RMR (Resting Metabolic Rate)
  • and from activity thermogenesis without sport, the NEAT (Non-Exercise Activity Thermogenesis)

Die RMR describes your calorie requirement at complete rest, i.e. the amount of calories you need to keep your organs running, to keep your body temperature stable and to fuel your brain and muscles. All of this happens without you moving. You already know this rate as Basal metabolic rate. The RMR is usually higher in men because men have more body mass than women. Men often consume 1,500 – 2,000 calories, while women only consume 1,100 – 1,400 calories. The heavier you are and the more body mass you have, the higher your RMR is. Your muscle percentage also has a significant influence on yours RMR.

NEAT in turn describes any type of unconscious movement that does not count as training, such as climbing stairs, gesticulating, tapping your foot or strolling through the supermarket. These activities can significantly increase your calorie needs.

How fast your metabolism is depends on yours RMR and the NEAT from, whereby the RMR always depends on your muscle mass, genes and hormones. This is also important here thyroid; this releases messenger substances that influence metabolism.

Is there a “sleeping metabolism”?

You now know how yours metabolism works and which two Factors the metabolism influence. In order for your metabolism to function, it also needs food and the nutrients it contains. If you don’t give your body enough food over a long period of time, the following happens: because your body is not adequately supplied with vital substances and nutrients, it adapts to the external circumstances (famine!) and reduces its needs.

In addition, you are becoming more and more sluggish and your NEAT inevitably drops if you don’t provide your body with enough nutrition.

The adjustments to your metabolism include, for example Muscle loss, because muscles cost your body a comparatively large amount of energy and are unfavorable in times of hunger. Women in particular experience adaptations following episodes of food shortage, such as one Absence of the rule. This makes sense from an evolutionary perspective because in a famine no child could be cared for anyway and pregnancy would therefore not be desirable.

Not always are Diets responsible for the decline in metabolism. That too Age slows metabolism, as more and more muscle mass is lost with increasing age. This often increases as a result Fat percentage in the body. Since fat consumes fewer calories than your muscles, your Calorie requirements compulsorily. Hormones – falling estrogen levels in women and falling testosterone levels in men – also lead to the Metabolism getting slower becomes.

Symptoms of a slow metabolism

To the following Symptoms you notice that your metabolism is no longer running at full speed:

  • Tiredness, sluggishness
  • Loss of performance
  • constipation
  • Weight gain
  • in women: missed period

The symptoms mentioned are quite unspecific and could just as easily indicate another illness. If in doubt, seek advice from a doctor.

How do I keep my metabolism active?

Eat enough

Is your Metabolism fell asleep, helps one thing above all: giving your body what it needs so that it notices that there is no food shortage. The best thing to do is to calculate your basic needs; You should at least cover this so that your metabolism gets back up to speed. Basically, you should never eat less than your calculated basal metabolic rate.

Get enough protein

A real Booster for your metabolism are Proteins. Around 30-40% of energy proteinThe food you consume is converted into heat when processed. This process is called food-induced Thermogenese and is by far the highest when it comes to protein (for comparison: at carbohydrates will only 5-8% converted into heatat Fett 2-3%). Protein also helps to rebuild muscles that were lost during crash diets and thus slowly increase the basal metabolic rate again.

Iss scharf!

In addition to protein, spicy foods also heat up your metabolism. Spices like chili, curry, cayenne pepper or even ginger and mustard make you feel warmer, your heart rate increases and you burn more calories.

Drink enough

Drinking a lot isn’t just good for you immune system and your skin: Water also boosts your metabolism. Depending on activity, weight and size, it should be 2-4 liters per day.

Increase your NEAT

Not always is actually yours metabolism become sluggish – sometimes it’s you and yours NEAT went down during a crash diet. A few small changes in everyday life can help. Integrate Movement in your everyday life by walking more, standing up when talking on the phone and avoiding sitting for long periods, or getting off the train one stop earlier on the way to work. Fitness trackers, pedometers or reminder apps can also help you assets to become.

Foods for an active metabolism

  • Protein sources such as lean meat, dairy products, legumes, fish
  • spicy food and spices such as chili, ginger
  • fatty fish (the Omega 3 contained in it activates the metabolism)
  • Water (2-4 liters per day)
  • Coffee (approx. 1-3 cups a day, more is counterproductive)

Training for a more active metabolism

A real Miracle Weapon at a dormant metabolism is sport. This one stimulates the metabolism several times, because on the one hand you burn more calories during your training and on the other hand you also burn more calories afterwards increased calories burn. How positive Sport on the metabolism a study by the University of Sydney shows. Here, 52 young male soldiers were examined during an 80-day exercise program and showed a significant change in fat metabolism after their exercise program. In particular, the level of free fatty acids fell sharply, as trained people apparently consume more fatty acids, which are used as an energy source. Training consequently improves the body’s ability to burn fat.

It is particularly effective with regard to your metabolism Maximum strength training or hypertrophy training by building muscle you burn more calories in the long term, you reduce stress and bring your Hormone in Balance.

Conclusion

Your metabolism describes all of your body’s biochemical processes and is crucial for yours Calorie consumption responsible. It is composed of the RMR (Resting Metabolic Rate) and the NEAT (Non-Exercise Activity Thermogenesis). If your food intake is consistently too low, you can damage your metabolism: Your body then burns fewer and fewer calories and you gain weight more quickly, even if your calorie intake remains the same. This phenomenon is also referred to as a “dormant metabolism“. Age-related muscle loss and hormonal changes can also cause your metabolism to decline.

Is your metabolism If you have fallen asleep, there are fortunately various methods to get it going again and stimulate your calorie consumption. First, you should slowly start eating more again so that your body realizes that it is not reacting to one famine must be set. Make sure your diet includes enough protein and spicy food. Both also stimulate the metabolism. Drinking water, getting enough exercise and doing sports also have a positive effect on your metabolism.

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