Metabolism plays a vital role in the body's normal functioning and human well-being. Metabolic disorders lead to various diseases, deterioration of physical condition and excess weight. Guide Online tells what metabolism is, how to determine it yourself and how to speed it up if necessary.
What is metabolism in simple words?
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Metabolism is the rate of metabolism in the human body. The concept includes all vital chemical functions of internal organs, such as respiration, cell regeneration and digestion of consumed food. These processes require energy, the minimum amount of which is the introductory rate of metabolism, or in other words, the level of metabolism. This level depends on various factors - health, age, habits and lifestyle.
Metabolism has two components:
catabolism (dissimilation) — the breakdown of complex molecules into simple molecules, during which energy is released;
anabolism (plastic exchange) combines decay products formed during catabolism into new tough compounds.
For example, you can cite the effect of the hormone insulin on the breakdown of glucose (grape sugar). As a result of this process, two molecules of lactate (lactic acid), carbon dioxide and water are formed. The scientific name of this catabolic process is glycolysis. When there is a lack of glucose (for example, during prolonged fasting), its recovery in the body may stop.
How to determine my metabolism?
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A unique formula — RMR — calculates the basic metabolism level. It cannot be called remarkably accurate, but it explains whether your metabolic exchange corresponds to a particular norm.
This formula looks like this: RMR = 655 + (9.6 x weight) + (1.8 x height) - (4.7 x age in years).
For example, if you weigh 70 kg, your height is 160 cm, and you are 30 years old, you can make the following calculation:
RMR = 655 + (9.6 x70) + (1.8 x160) - (4.7 x30) = 1474 (kcal)
Next, you need to find your activity coefficient and multiply the resulting number by it.
The following coefficients are generally accepted:
1.2 — if you lead a sedentary lifestyle;
1.375 — if you have light physical activity (exercise 1-3 times a week);
1.55 — if you are moderately physically active (you train intensively 3-5 times a week);
1.725 — if you have increased physical activity (work out intensively 6-7 times a week);
1.9 — If you have a very high level of physical activity (you are engaged in heavy physical work or very intensive training more than seven times a week),
For example, if you spend all your free time in front of a monitor and do not visit the gym, the ratio should be 1.2. This figure must be multiplied by the RMR. 1474x1.2 = 1768.8 kcal. That's how many calories your body needs for the normal functioning of all organs and systems.
How do I know that I have a slow metabolism?
The sympathetic nervous system dominates people with a slow metabolism. At the same time, oxidation occurs slowly, making it difficult for them to digest heavy food. Usually, people with a slow metabolism have a moderate appetite, do not feel constant hunger, are not drawn to sweets, and need to constantly drink coffee and other stimulating drinks.
A characteristic problem of people with a slow metabolism is fat deposits on the stomach, hands and face, which are difficult to remove. To keep themselves in shape, they must constantly engage in physical work.
They also often face the following problems:
sharp weight gain with reduced physical activity;
constant feeling of fatigue;
dry skin and peeling nails;
hair loss;
memory impairment;
low libido.
In addition, people with a slow metabolism are more prone to depression and sudden mood swings for no particular reason.
What should be done to speed up the metabolism?
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When a person decides to lose weight, he does not always understand that he needs to normalize his metabolism. Exhausting physical training with improper nutrition will likely not yield the expected results. And with a strict diet, you can even get the opposite effect. If the body does not have enough food, it immediately begins to stock up on nutrients, which leads to weight gain.
Therefore, to solve the problem of metabolism and excess weight, you must approach it comprehensively.
Specialists recommend paying attention to the following points:
maintaining a balanced diet;
reducing the consumption of sugar and salt;
leading a moderately active lifestyle;
rejection of bad habits ;
healthy sleep at least seven hours a day;
drinking enough water;
constant walks in the fresh air, especially in sunny weather.
Also, problems with metabolism can be associated with endocrine disorders. Therefore, before implementing the above recommendations for speeding up metabolism, you must check the thyroid gland with a doctor.
Notice! All information in this section is presented for informational purposes only — do not use it for self-diagnosis and self-treatment. Please get in touch with a specialist to establish a diagnosis and prescribe treatment.
