Many have heard it is likely that a person eats, how much he wants and not gain weight, and the other is gaining weight without excessive consumption of food.This is not surprising.All the matter in the metabolism and speed.In the article a closer look at the concept.Learn also how to "disperse" a metabolism.
Terminology
metabolism in the body is a metabolism, which may have a different speed.Let us examine more specific metabolism.What affects metabolism?In the body, biochemical reactions take place, which are used in the process of calories are converted into energy.The faster this occurs, the better.Slower store fat, the figure is saved.Conversely, the less metabolism, the more fat is delayed because it is absorbed more slowly.This situation is not only detrimental to build, but also causes malfunctions of various organs and systems.To prevent these undesirable effects, you should know how to disperse metabolism.
Factors affecting the exchange rate
- Age.At a young age, metabolism is much faster than in old age.This means that over the years, the metabolic rate is reduced.The older the person, the harder it will be to get rid of excess weight.
- Paul.In women, the metabolism is slower than that of men.It affects the hormone testosterone, assist in the formation and maintenance of muscle mass.Muscles mostly spend more energy for life and normal functioning in contrast to the fatty layers.
- Heredity.Metabolic disorder can be inherited, which is due to genetic faults.
- thyroid disease contribute to a decrease in metabolic rate.
- height and weight.The higher the weight of the person, the more energy is expended for his life.This suggests that the metabolism is faster for large people.
- activity.When physical activity increases the need for energy.Accordingly, the metabolic rate is significantly higher in the active person.
- stress.Anxiety, depression and stress reduce the metabolic rate.These situations are also fasting and sleep deprivation.
Knowing the above factors, it is easier to understand how to break up the metabolism in a given situation.
calculation of metabolic rate
figure out how to break up the metabolism, you need to know its velocity.To calculate the level of their metabolism during rest (RMR), you must use a formula that is the most accurate.The calculation is carried out using an indicator of growth, weight, age.
- Women: RMR = 9,99 x weight (kg) + 6.25 x height (cm) - 4.92 x age - 161.
- For men: RMR = 9,99 x weight (kg) +6.25 x height (cm) - 4.92 x age + 5.
RMR is required daily norm of calories to the body at rest.To calculate the daily index should take into account physical activity.
Adjustment of diet
If a person has no diseases and abnormalities, watch weight is easy, if you calculate the daily amount of calories.These data are indicated on the products.Calorie written exclusively in all products used per day.The calculation is done using special tables (they can be found in the public domain).Every day, you should try not to exceed the rate of required calories.
How to disperse metabolism?
main way to increase metabolic rate - regular physical activity at which the muscle building.At the same time consumes more power.For example, fat and muscle tissue is burned 20 calories per day and 70-100 kcal, respectively.Sport load improves blood circulation, increases the rate of respiration and heart rate, calories burned quickly, and the metabolism is accelerated.The main thing is that physical activity is held every day, preferably in the evening, but no later than three hours before bedtime.The best time for this - 18.00-19.00 hours.The point is that since a person increases the frequency of increased metabolism.The main thing is not to use all sorts of diets.As a result, significantly reduced the rate of metabolism, depletes the body, slowing down all processes.
When a man returns again their usual diet, fats begin to accumulate "in reserve" in the form of deposits.So the body reacts to forced starvation and tries to reinsure themselves.Herein lies the answer to the question why people after the diet fattening more.It must be remembered that hunger and overeating reduce the speed of metabolism, so you need to eat small, frequent meals.In addition, a pledge of good figures - hearty breakfast and a meager dinner.Among other things, it is recommended to get enough sleep are more likely to walk, go for a massage, sauna.This also contributes to the normal rate of metabolism.
"Important" products
Upon cleavage of food the body uses a certain amount of energy.In order to effectively disperse metabolism, you need to take to eat dairy products, fish, boiled or baked form, lean meats, an omelet or scrambled eggs.Also increase the rate of metabolism and products containing omega-3 (fatty acids), fiber, vitamin B6, iodine.In addition, it is recommended to eat daily one lemon and grapefruit, as citrus fruits tend to burn fat.Leading to high levels of metabolism green tea and spices.
Exchange fats
There are several ways to burn these compounds.
- need to eat little and often, combining this principle with constant exercise.
- necessary to observe the functioning of the liver, as it produces enzymes enzymes.Thanks to the activity of its cells is good metabolism of bilirubin.
- Physical activity must be long-term (at least one hour), as initially burned blood sugar, and fats after.
metabolism of microorganisms
Those or other vital processes that occur in microorganisms make up the metabolism.The resulting end products of these processes are called metabolites.This type is characterized by a constructive and energy metabolism.This is due to that the metabolism of the microorganisms is carried out in two different and, at the same time, the single process: anabolism and catabolism.When anabolism metabolism takes place with the absorption of free energy.In this case, a relatively small volume of spent nutrient material.When catabolism observed the process of energy generation.It consumes a significant amount of substrate.Constructive and energy metabolism is very diverse.The microorganisms able to utilize an enormous amount of organic and inorganic compounds as the main energy source.The flow of energy exchange exceeds constructive and lead to significant modifications in the environment, so the main focus is the study of this particular process.The compatibility of these two types of metabolism allows a small change of their comparative proportions that depend on certain conditions.
