Metabolism is that set of energetic and biological processes that take place in our body in order to provide the body with the energy necessary to live. Since we are not all the same, however, we do not all have the same metabolism, which can be more or less fast depending on the case. But what to do in case our metabolism proves slow? And what does this expression mean?
How to awaken the slow metabolism
With the term metabolism we define all those internal processes in the body that provide the body with the energy necessary to perform all daily activities . The functioning of our metabolism is inevitably related to how much energy we consume every day, which is why we talk about slow metabolism or fast metabolism.
The metabolism is defined slow when our body sends us very precise signals. When we have a tendency to gain weight , for example, when we have low blood pressure or when we feel a constant sense of fatigue during the day . To these symptoms can also be added a particularly strong sweating , swelling and constipation in the intestine and dry skin and hair. What to do then in these cases?
If a series of behaviors occur in our body that make us suspect that we have a slow metabolism, it is good to talk to the general practitioner about all our concerns about it. This is very important because at that point it will be necessary to understand what are the reasons behind a slow metabolism , if this condition is confirmed.
The positive note, however, is that metabolism can be helped to be faster by paying particular attention to certain aspects and lifestyles. Of course, the more we go on with age and the greater the difficulty in correcting the habits of our metabolism, but it is good to know that much depends on us and our approach to nutrition and physical activity .
But let's go into the specific. In the morning, do you notice that you need a lot of time to fuel? The answer may be that the breakfast you make in the morning for your metabolism is not good. Breakfast, as we know, is the most important meal of the day and must be abundant and substantial to allow the body to have all the necessary energy.
Making a good breakfast is very important for communicating with your body. Eating the right way in the morning , and in the correct quantities, means communicating to your body that you will have a good dose of energy to consume . If, on awakening, we eat little, even just a biscuit, it is as if we were telling our body that there is not plenty of energy and therefore the organism will ration consumption. Well, you will think, but instead there is nothing more wrong: in this way you get fat even if you eat very little at breakfast.
What, then, to take care of your metabolism? The first rule to follow concerns the daily ration of energy that is supplied to your body : never lower it beyond the threshold. In fact, if the organism does not receive enough energy, it is as if it were without the fuel necessary to start the machine that is the human body.
Basically, the body puts in place a sort of defense mechanism that we could summarize in this way: the less we eat, the less we burn and the more we get fat . It might seem like a paradox for those who constantly eat sparingly for fear of getting fat, yet it is the truth.
The body , to have available the energy it would need and does not receive, is forced to act alone. It turns the muscles into sugar so you can use them as energy to consume . And this should not happen because it is the muscle mass that allows the metabolism to be fast.
The tissues of the muscles burn energy both in the case in which they are used, and in the case in which they are at rest, unlike the one that instead makes the fat that remains still. This is why to activate the metabolism it is better to prefer aerobic activity, such as swimming, cycling, running or walking . It only takes 30 minutes of activity a day, or an hour to practice three times a week.
When it comes to metabolism should also appoint the ' balance t n the standing insulin . Insulin is the hormone that the pancreas produces to keep the body's sugars at bay; if their level is low, the sensation of hunger increases, while if the level is high, the pancreas produces insulin. So, every time we eat a plate full of carbohydrates, like pasta or rice, or a dessert, the body receives a sort of alarm signal that can activate the insulin to recover energy.
SLOW METABOLISM AND NUTRITION
But how to help your metabolism speed up? The first rule is to make three meals a day, breakfast, lunch and dinner, and two snacks, one mid-morning and one mid-afternoon . In this way the metabolism is always in motion and the calories taken are divided equally throughout the day. In this way, the metabolism is activated in the morning and in the evening slowly slows down, in order to limit the phase of energy accumulation at night.
For this reason it is very important to get used to a light dinner and to limit carbohydrate intake at lunch . In the evening it is better to be light and it is important to avoid fatty and sugary foods after passing, just to allow the metabolism to slow down in the best way during the night hours.
The dots , however, are very important because they allow the body not to get hungry at main meals . Snacks, however, should not be an occasion to binge on fat and sweet foods; better to prefer raw fruit or vegetables, perfect to plug the classic stomach hole due to hunger.
FOODS THAT HELP SLOW METABOLISM
At this point we see what are the foods that help the metabolism when it is slow.
Chili pepper
The chili is excellent for the circulation of blood, but also to activate the processes of metabolism and to limit the annoying sense of hunger that can grip at different times of the day those who have a particularly slow metabolism.
Whole grains
All whole grains are perfect for replenishing the body of energy needed to get moving and are the ideal foods to prevent the body from incurring insulin peaks due to the intake of too much sugar.
broccoli
Broccoli is a vegetable known for its great purifying properties. In broccoli there are many vegetable fibers, lots of vitamin C, vitamin A and vitamin K, as well as antioxidants and folate , which are very important for the proper functioning of all the processes that the metabolism has to face .
Green tea
Green tea is an antioxidant drink, but it is also great for helping the metabolism to perform all its functions . It is ideal for breakfast and can also be sipped during the day, accompanied by mid-morning or mid-afternoon snacks.
Spices
Spices have very ancient histories and traditions and have always been known as precious allies to keep fit and healthy. In particular, black pepper, cayenne pepper, cinnamon and ginger are the best spices to use in the kitchen to help your metabolism.
Omega 3
Even foods that contain Omega 3, such as bluefish, flax or sunflower seeds and linseed oil , help to awaken the metabolism because they are rich in all those fatty acids that reduce the production of leptin, a hormone responsible for a particularly slow metabolism.
PRACTICAL TIPS TO SPEED UP THE METABOLISM
We said that physical activity is fundamental to awaken the metabolism and that some foods are particularly suitable in this perspective, but specifically what can be done? Let's say that the first trick you need to put into practice is to try to burn more calories .
A sports training that uses weight is particularly recommended for burning more calories; think that by increasing muscle mass it is possible to burn, by a pound of muscle, about 50 kcal. In addition, the benefits of weight training are also others; if the muscle mass increases and the fat decreases, the physical form becomes more linear and filiform.
The second remedy concerns feeding; apply to your daily choices at the table the precautions mentioned above, paying particular attention to breakfast , the most important meal of the day that should never be skipped because it provides the energy necessary for the body to keep fit.
Third important measure regards the intake of proteins in our diet . Protein is very important because it allows the body to consume energy during digestion. Chicken and turkey, for example, are considered lean proteins and burn twice as many calories as they would burn carbohydrates and fats. Did you know?
Fourth imperative: eliminated , as far as possible, bread, pasta and any other refined product . Better all in full version, more digestible and with greater power to satiate. Whole grains sate less and at the same weight; that's why 100g of wholemeal pasta makes full and satisfied like 150 grams of refined pasta or rice.
Last but not least, avoid drastic diets where you eat little and do not have a snack during the day . Snacking is very important to limit the sense of hunger and to make the metabolism faster. And with a faster metabolism, it's easier to lose weight!
How to awaken the slow metabolism
With the term metabolism we define all those internal processes in the body that provide the body with the energy necessary to perform all daily activities . The functioning of our metabolism is inevitably related to how much energy we consume every day, which is why we talk about slow metabolism or fast metabolism.
The metabolism is defined slow when our body sends us very precise signals. When we have a tendency to gain weight , for example, when we have low blood pressure or when we feel a constant sense of fatigue during the day . To these symptoms can also be added a particularly strong sweating , swelling and constipation in the intestine and dry skin and hair. What to do then in these cases?
If a series of behaviors occur in our body that make us suspect that we have a slow metabolism, it is good to talk to the general practitioner about all our concerns about it. This is very important because at that point it will be necessary to understand what are the reasons behind a slow metabolism , if this condition is confirmed.
The positive note, however, is that metabolism can be helped to be faster by paying particular attention to certain aspects and lifestyles. Of course, the more we go on with age and the greater the difficulty in correcting the habits of our metabolism, but it is good to know that much depends on us and our approach to nutrition and physical activity .
But let's go into the specific. In the morning, do you notice that you need a lot of time to fuel? The answer may be that the breakfast you make in the morning for your metabolism is not good. Breakfast, as we know, is the most important meal of the day and must be abundant and substantial to allow the body to have all the necessary energy.
Making a good breakfast is very important for communicating with your body. Eating the right way in the morning , and in the correct quantities, means communicating to your body that you will have a good dose of energy to consume . If, on awakening, we eat little, even just a biscuit, it is as if we were telling our body that there is not plenty of energy and therefore the organism will ration consumption. Well, you will think, but instead there is nothing more wrong: in this way you get fat even if you eat very little at breakfast.
What, then, to take care of your metabolism? The first rule to follow concerns the daily ration of energy that is supplied to your body : never lower it beyond the threshold. In fact, if the organism does not receive enough energy, it is as if it were without the fuel necessary to start the machine that is the human body.
Basically, the body puts in place a sort of defense mechanism that we could summarize in this way: the less we eat, the less we burn and the more we get fat . It might seem like a paradox for those who constantly eat sparingly for fear of getting fat, yet it is the truth.
The body , to have available the energy it would need and does not receive, is forced to act alone. It turns the muscles into sugar so you can use them as energy to consume . And this should not happen because it is the muscle mass that allows the metabolism to be fast.
The tissues of the muscles burn energy both in the case in which they are used, and in the case in which they are at rest, unlike the one that instead makes the fat that remains still. This is why to activate the metabolism it is better to prefer aerobic activity, such as swimming, cycling, running or walking . It only takes 30 minutes of activity a day, or an hour to practice three times a week.
When it comes to metabolism should also appoint the ' balance t n the standing insulin . Insulin is the hormone that the pancreas produces to keep the body's sugars at bay; if their level is low, the sensation of hunger increases, while if the level is high, the pancreas produces insulin. So, every time we eat a plate full of carbohydrates, like pasta or rice, or a dessert, the body receives a sort of alarm signal that can activate the insulin to recover energy.
SLOW METABOLISM AND NUTRITION
But how to help your metabolism speed up? The first rule is to make three meals a day, breakfast, lunch and dinner, and two snacks, one mid-morning and one mid-afternoon . In this way the metabolism is always in motion and the calories taken are divided equally throughout the day. In this way, the metabolism is activated in the morning and in the evening slowly slows down, in order to limit the phase of energy accumulation at night.
For this reason it is very important to get used to a light dinner and to limit carbohydrate intake at lunch . In the evening it is better to be light and it is important to avoid fatty and sugary foods after passing, just to allow the metabolism to slow down in the best way during the night hours.
The dots , however, are very important because they allow the body not to get hungry at main meals . Snacks, however, should not be an occasion to binge on fat and sweet foods; better to prefer raw fruit or vegetables, perfect to plug the classic stomach hole due to hunger.
FOODS THAT HELP SLOW METABOLISM
At this point we see what are the foods that help the metabolism when it is slow.
Chili pepper
The chili is excellent for the circulation of blood, but also to activate the processes of metabolism and to limit the annoying sense of hunger that can grip at different times of the day those who have a particularly slow metabolism.
Whole grains
All whole grains are perfect for replenishing the body of energy needed to get moving and are the ideal foods to prevent the body from incurring insulin peaks due to the intake of too much sugar.
broccoli
Broccoli is a vegetable known for its great purifying properties. In broccoli there are many vegetable fibers, lots of vitamin C, vitamin A and vitamin K, as well as antioxidants and folate , which are very important for the proper functioning of all the processes that the metabolism has to face .
Green tea
Green tea is an antioxidant drink, but it is also great for helping the metabolism to perform all its functions . It is ideal for breakfast and can also be sipped during the day, accompanied by mid-morning or mid-afternoon snacks.
Spices
Spices have very ancient histories and traditions and have always been known as precious allies to keep fit and healthy. In particular, black pepper, cayenne pepper, cinnamon and ginger are the best spices to use in the kitchen to help your metabolism.
Omega 3
Even foods that contain Omega 3, such as bluefish, flax or sunflower seeds and linseed oil , help to awaken the metabolism because they are rich in all those fatty acids that reduce the production of leptin, a hormone responsible for a particularly slow metabolism.
PRACTICAL TIPS TO SPEED UP THE METABOLISM
We said that physical activity is fundamental to awaken the metabolism and that some foods are particularly suitable in this perspective, but specifically what can be done? Let's say that the first trick you need to put into practice is to try to burn more calories .
A sports training that uses weight is particularly recommended for burning more calories; think that by increasing muscle mass it is possible to burn, by a pound of muscle, about 50 kcal. In addition, the benefits of weight training are also others; if the muscle mass increases and the fat decreases, the physical form becomes more linear and filiform.
The second remedy concerns feeding; apply to your daily choices at the table the precautions mentioned above, paying particular attention to breakfast , the most important meal of the day that should never be skipped because it provides the energy necessary for the body to keep fit.
Third important measure regards the intake of proteins in our diet . Protein is very important because it allows the body to consume energy during digestion. Chicken and turkey, for example, are considered lean proteins and burn twice as many calories as they would burn carbohydrates and fats. Did you know?
Fourth imperative: eliminated , as far as possible, bread, pasta and any other refined product . Better all in full version, more digestible and with greater power to satiate. Whole grains sate less and at the same weight; that's why 100g of wholemeal pasta makes full and satisfied like 150 grams of refined pasta or rice.
Last but not least, avoid drastic diets where you eat little and do not have a snack during the day . Snacking is very important to limit the sense of hunger and to make the metabolism faster. And with a faster metabolism, it's easier to lose weight!
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My Name Is Md Ashraful Islam. i Am A Blogger And Bdhealth.win Is My Blog Site.
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