- How to improve metabolism and lose weight without dieting
- How to recover
- How to normalize
What is the relationship between diet and impaired metabolism? Is the reason for violations of obesity? How can I recover and to speed up metabolism?
There are many myths and misconceptions related to the work of metabolism. The idea that a slow metabolism is always the culprit of obesity, just one of them. Another common misconception is that if you have a slow metabolism, you are simply doomed to obesity, or at least overweight.
What is metabolism
Metabolism or metabolism, is the process by which the body breaks down food and produces energy from it. A person with a fast metabolism calories are burned faster and more often it is easier to lose a few kilograms (which, I must say, these people appear less likely than all others).
The metabolic rate is largely due to your physique - the more muscle mass you have, the faster the metabolism. Other factors that affect the rate of metabolism:
- The level of certain hormones such as thyroid hormone and insulin
- Calorie intake
- Physical activity
- The basal metabolic rate, which is determined from birth
- Age (after 30 years, if you do not exercise at all or doing very little metabolic rate is likely to decline quite rapidly)
Increase metabolic rate may, for example, increasing the weight of the muscle mass.
Every time you reduce calories to lose weight, your metabolism slows down temporarily by 5-10%.
Impaired metabolism - a disorder that affects the production of energy in the cells of living tissues. The vast majority of such disorders are genetic, although some may be acquired as a result of exposure to toxins, diet, infections, and so on. There are plenty of well-known metabolic disorders, and perhaps even more remain undiagnosed.
Most of the foods and drinks consumed by humans, are complex substances that the body has to break down into simpler. This process takes place in several stages. Simple substances are then used as "building blocks" for the construction materials needed by the body for life. The process of creating these materials may also include multiple stages. The basic "building blocks", which are used by the body are carbohydrates, amino acids and fats. The complex process of digestion and transformation of substances received with food, is called metabolism. It is carried out with the help of enzymes - chemical substances that are produced in the body. If a genetic disorder affected the functioning of the enzyme, or led to a breach of its production, there can be a variety of disorders.
Some metabolic disorders (eg, finilketonuriyu and lipidosis) can be diagnosed even in the fetus, using amniocentesis or chorionic villus sampling. Often these disorders are diagnosed in the first days of life. Generally, for the diagnosis requires an analysis of a blood or tissue sample to determine the presence or absence of these specific enzymes.
Symptoms of metabolic disorders
The following symptoms may indicate problems with major organs that occur in some metabolic disorders:
- Slow growth, weight loss;
- Ambiguous genitalia (unusual view of the external genitalia), delayed puberty, precocious puberty;
- The delay in development, convulsions, dementia, encephalopathy;
- Deafness, blindness;
- Skin rash, abnormal pigmentation, lack of pigmentation, excessive hair growth, seal under the skin;
- Problems with the teeth;
- Immunodeficiency, thrombocytopenia, anemia, enlarged spleen, enlarged lymph nodes;
- Many forms of cancer;
- Frequent vomiting, diarrhea, abdominal pain
Abdominal pain: Types and Symptoms
- Excess urine, kidney damage, dehydration, edema;
- Hypotension, heart failure, enlarged heart, hypertension, myocardial infarction;
- Hepatomegaly, jaundice, liver failure;
- Unusual facial features, congenital malformations;
- Rapid breathing (hyperventilation), respiratory failure;
- Anomalous behavior, depression, psychosis;
- Joint pain, muscle weakness, convulsions;
- Hypothyroidism, adrenal insufficiency, hypogonadism, diabetes mellitus
Diabetes - threatening and incurable disease
Traditionally, congenital metabolic disorders were divided into disorders of carbohydrate metabolism, amino acid metabolism disorders, metabolic disorders and organic acid storage lysosomes. In recent decades, it has been opened hundreds of new inborn errors of metabolism, and the classification was added several new categories. The following are the main categories of diseases with the most common examples; for the diseases listed in ICD-10 (International Classification of Diseases) code is indicated disease.
- Disturbances of carbohydrate metabolism (glycogen storage disease (E74.0);
- Disturbances of amino acid metabolism (glutaric acidemia type 1, phenylketonuria (E70.0), maple syrup urine disease (E71.0);
- Violations of organic acid metabolism (homogentisuria (E70.2);
- Disorders of fatty acid oxidation and mitochondrial metabolism (deficiency of acyl-CoA dehydrogenase fatty acids with medium chain length);
- Porphyrin metabolism disorders (acute intermittent porphyria (E80.2);
- Metabolic purine or pyrimidine (syndrome Lesch - Nihena (E79.1);
- Metabolic steroids (congenital adrenal hyperplasia (E25.0);
- Mitochondrial dysfunction syndrome (Kearns - Sayre (H49.8);
- Violation of the peroxisomes (Zellweger syndrome (Q87.8);
- Violations of lysosomal storage disease (Gaucher (E75.22).
Another group of diseases - channelopathies (some of which cause periodic paralysis and / or malignant hyperthermia) - could also be attributed to metabolic disturbances, but they are not always classified as such. Violations of this type affect ion channels, causing incorrect or inefficient transport of ions across cell membranes.
There are also a number of metabolic disorders, which are not included in any of the categories listed above.
Because of the variety of metabolic disorders for their diagnosis using many different methods. Upon receipt of abnormal results of a single test is usually given at least one more test to confirm the diagnosis. The main methods used for the diagnosis of metabolic disorders in the past 60 years:
- Ninhydrin reaction (paper chromatography);
- Bacterial test Guthrie;
- Analysis of blood and urine amino acid;
- Biopsy or necropsy the liver, muscle, brain and bone marrow;
- A skin biopsy;
- DNA analysis.
Training to speed up metabolism
Intense cardio helps to burn more calories and increase the speed of some metabolic processes in the body by 20-30%. A few hours metabolism will return to normal operation, and the intense calorie burning will continue for some time.
Through strength training you can increase the amount of muscle tissue, so the body will burn more calories regardless of whether you are exercising or relaxing.
Can the power to influence the metabolism?
Recently, scientists have dispelled many of the myths that some products are potent stimulators of metabolism. It was found that proteins may increase the metabolic rate, but very slightly.
Spicy foods, such as plenty of chili, cayenne pepper or curry, too, can accelerate metabolism, but not enough to have a significant impact on weight loss.
The more you restrict your calorie intake, the slower your metabolism becomes. Those who consume 800 calories a day
How many calories a day you need to lose weight - everyone has their own rate
Metabolism runs 10% slower than normal. This does not mean that it does not matter how much you eat. In order to lose weight without harm to health most people need to consume 1200 calories a day.
Nutritional supplements and medicines
Until now it has been proved that any supplements or diet pills can help to lose weight.
Some drugs cause weight gain, such as those with which treat depression
Depression - a little more than a bad mood
and bipolar disorder.
How many calories a day you need?
To lose weight by 0.5 kg per week, you need to consume daily to 500 calories less than your daily requirement. Ideally, of course, lose weight, combining diet and exercise - if you can, for example, use it every day for 250 calories less than normal, and another 250 to burn in the gym. How do you know how many calories - the norm for you personally? To begin calculate the metabolic rate by the following formula:
UM = 9.99vkg 6.25rsm + + + 4.92v 166p - 161
- VCG - your weight in kilograms
- PCM - your height inches
- in - your age
- n - your floor (1 - for men, 0 - for women)
Next calculate your daily calorie intake as follows:
- If you exercise very little or not exercising at all, multiply the result by 1.2
- If you train with a light load of 1-3 days a week, multiply by 1.375
- If you are 3-5 times a week exercise with moderate load, multiply by 1.55
- If you usually happens 6-7 intensive training a week, multiply the rate of metabolism in the level of 1.725
- If you are training very hard every day, play professional sports or your work involves heavy physical labor, multiply by 1.9 UM
The work that you have got, this is your daily calorie intake.