How to improve metabolism and lose weight without dieting - How to normalize

How to normalize the metabolism

Modern lifestyle, modern eating habits and diet, developed a long time ago, lead to the fact that the metabolism can not cope with their tasks, but you may well fix it. It is not about how to normalize the metabolism in the short term, but really restore it and make it work the way it should work.

What is insulin and insulin resistance

It is known that insulin - a hormone which controls processes in which the body processes and uses carbohydrates. He or "feeds" the muscles of carbohydrates, or lays them in reserve - in the form of fat.

Unfortunately, the man made no changes to the best work of this system. In the old days, such as bread and biscuits are often prepared by adding bran meal and ate when they were hard as crackers. Such food is digested slowly and also slow the body produces insulin.

Now grain is milled into flour, so small that it can hang in the air for a long time - the laws of physics apply to it, but not right away. From this flour make a loaf of bread and thousands of different crunchy snacks that are under pressure from the teeth almost fall into atoms. Many of them do not even have to chew - in seconds saliva can turn them into a liquid, which gets into the digestive tract. Because of this, the sugar quickly into the bloodstream and the body has to dramatically increase the production of insulin to cope with the most sugar.

Regular releases insulin in large amounts cause a condition called insulin resistance. Cells that normally respond to signals of insulin are immune to them.

The pancreas, which produces insulin, have to "raise their voices" more and more cells to react, and it produces more insulin.

Next, once all this leads to the fact that insulin exceeds the bar, i.e. its level in the blood rises above normal. As a result, the blood sugar level Blood sugar - one of the main indicators of human health   temporarily reduced, as the brain receives a signal immediately, which he interprets as "it is time to eat." If the brain receives this signal many times, hyperinsulinemia develops, ie the body will continue to produce more insulin than needed. This condition is associated with elevated cholesterol levels, lethargy, anxiety Anxiety - how to distinguish normal from disease? , Heart disease, cirrhosis, kidney disorders, depression, immunosuppression, and finally, with a lot of fat on the body. In short, high levels of insulin destroys your health at the same time with the metabolism.

Do you have insulin resistance?

You feel sleepy, bite carbohydrate anything for a couple of hours before dinner? And it often happens that soon after lunch you irresistibly drawn to eat something sweet? If so, chances are that you already have insulin resistance. This probability is even greater if you have excess fat, and readings of the weights you are already afraid, although you follow the diet, and a more or less regular exercise.

What to do? Of course, to control the amount and quality of carbohydrates consumed. Just eliminating from your diet refined carbohydrates (these are the snacks that break down into atoms, chocolate bars, and much more of what is sold in colorful rustling packages) and starches (such as white bread and pasta), you're likely to start losing excess fat.

By limiting the amount of carbohydrates in the diet, do not go to extremes for the normal functioning of the brain and muscles of people each day to consume 2 grams of carbohydrates per 1 kilogram of your body.

Low-carbohydrate diets such as the Atkins diet will certainly help you lose weight quickly. Be sure to try them if you want for 2-4 weeks to get a weakness in the mice and the fog in my head. All other full refusal of carbohydrates is not recommended.

A decrease in muscle mass will inevitably slows down the metabolism. What is the result? When you gradually get out of this diet and, as expected, continued to consume few calories, start to allow yourself a few grams of carbohydrates per day, extra weight and fat can come from almost anywhere. On the normal metabolism in such a diet can not be considered.

For a long time to go without carbohydrates is simply unrealistic. And we have found that the body of such a restriction is very cruel revenge, and will be right. Therefore, we need to normalize the metabolism, so it is the control over consumption of carbohydrates.

How to control insulin levels

Insulin levels change during the day and at different times, so the body in different ways to process glucose. For example, in the evening the body digests it so bad that it is not much better than it happens in type 2 diabetes! So the habit of eating carbohydrates at night almost certainly will provide you with the extra weight, even if you have no particular problems with metabolism.

By the way, the reason is not the best idea - eating fatty foods in the morning. At this time, actively produce insulin, and then it's time to eat carbohydrates. Conclusion: fats and carbohydrates - not the best combination. In terms of insulin fat is an excellent building material - it is a success "builds" of all the fat from what you owe, and not always successfully deliver. Meanwhile, if you eat fat at night, the body will process them into energy.

So be sure to eat a carbohydrate food for breakfast and lunch, and fat leave for the evening. Fat? For evening? And maybe even give it up - why is it needed in the end? It is needed. Nature does not give us anything extra. Without fat can not be normal nutrition and metabolism - in the same way as without the representatives of all other food groups. Good fats, like those found in fish, olive oil, nuts and flax seeds, just help burn body fat. That's right - fat helps to get rid of fat. Furthermore, fats reduce insulin resistance, prevent heart disease and contributes to more efficient functioning of the immune system.

How important are proteins?

"Very important! "- A true, although not dramatic answer to this question. We are told when to eat carbohydrates when - fats, proteins and how? So, it is recommended to eat protein with every meal. Even in small amounts they accelerate the metabolism and promote muscle growth. In addition, the body spends its processing more energy than that digest carbohydrates or fats, which means you will not soon feel the urge to snack again.

Most of the nine

This 9 universal ways to normalize the metabolism. These rules should adhere to and those who have not (yet) have no problems with metabolism.

• Do not let yourself go hungry. Do not stay without food for more than 2-3 hours at a time (except during sleep, of course). Eating after 5-6 hours of fasting will lead to the release of large amounts of insulin, as a result, as you already know, all postponed eaten anywhere in the form of fat. It is best to eat small meals every three hours - no stress How to beat stress? Create an oasis   for the body, and no need to put off the excess fat.
• Give up all these high-calorie snacks that are rich in simple carbohydrates - these include such a yummy, like cookies, muffins, candy, chocolate bars, potato chips and more. It's bad - and you already know why.
• Combine foods from different food groups. Do not eat, say, only carbohydrates for breakfast, for lunch only proteins, and so on. Combine proteins with fats and carbohydrates with protein can and should be.
• If you want to build muscle, you can eat carbohydrates immediately after exercise, regardless of the time of day. "Right" is to be understood literally - until the metabolism after exercise are working in full force, carbohydrates will be used to build muscle tissue. Once the process is slow, carbohydrates will be deposited as fat.
• Eat healthy fats. Some fats are very helpful. They are contained, for example, fish, nuts and avocados. Make your diet so as to receive daily at least 30 grams of fat.
• Control portions. Do not fanatically counting every calorie, but to know exactly how many calories you eat each day is certainly important. In addition, make sure that your food to contain a sufficient amount of vitamins and nutrients.
• Eat fruits and vegetables. The fact that they are useful, it is known to everyone, but often it is still necessary to remind, as all somehow forget what inspired him since childhood. Include vegetables in the diet - the easiest way to normalize the metabolism and provide many important vitamins and minerals.
• Keep a food diary. This is especially important when you are losing weight. You can record to not only what and how much you eat, but your emotions about it. If you once write is tormented by guilt after eating half a pizza for a company with a friend, maybe you'll think twice before you do it again.
• Physical exercise. Run, ride a bike, swim, play soccer, go to group sessions in the gym - do what you like, as long as you do on a regular basis. It helps to normalize metabolism, improves the body's resistance to disease and just enhances the mood.

If you follow this rather simple rules, your metabolism will work fine today, and tomorrow, in a month, and for the rest of your life.

Medications for the normalization of metabolism

The level of human metabolism depends on how efficiently the body processes its daily consumable products. Genetics, lifestyle, eating habits, health status influence the rate of metabolism. There are medications that can accelerate metabolism, and although they can cause serious side effects in some cases these drugs are necessary.

In some diseases it is very difficult for people to maintain optimal weight, despite proper diet and regular exercise. Sometimes the extra weight can pose a serious threat to health.

Now officially approved two such drug - Meridia and Xenical. Both are sold by prescription only, and are quite expensive. Among the possible side effects of Meridia - headache, dry mouth, constipation, insomnia and increased blood pressure. Xenical can cause side effects such as bloating, abdominal pain Abdominal pain: Types and Symptoms , Diarrhea and frequent urge to defecate.

LipoRidAM - food supplement containing a substance called guggulsterones, which is believed to possess the ability to stimulate the thyroid gland. Increased thyroid hormone levels in the blood also increases the rate of metabolism. Other components of this formulation is adjusted amino acid metabolism. However, it does not contain substances that suppress the appetite and stimulates the burning of fat, which limits its effectiveness.

Advantra-Z - is another means of normalizing metabolism. Its active ingredient is synephrine, which accelerates fat burning in the body. Advantra-Z can cause side effects such as bloating and constipation.

It must be borne in mind that the effect of these drugs lasts until you accept them. When taking them ceases metabolic rate becomes the same, therefore, it is first necessary to treat the disease, which slow metabolism. Long-term use of drugs for the normalization of metabolism can cause serious injury.