How to know your type of metabolism?
Have you noticed that some people eat a lot without taking a gram, while others get fat at the slightest sight of a pastry? We are not equal in terms of weight, but this injustice is it due to our metabolism. Here are some tips to find out what type of metabolism is and what is its influence on his weight.
What is metabolism?
The general term metabolism actually refers tobasal metabolism, which corresponds to the “incompressible” energy needs that the body needs to function normally when it is at rest. This amount of daily calories (about 60 to 75% of calories burned each day) is essential to ensure minimum vital functions, namely brain activity, activation of the heart pump,breathing,digestion, thermoregulation or cell renewal. These calories usually come from the diet but, in case of deficiencies, the body finds them in its reserves.
But you should know that the term metabolism also includes:
- active metabolism, which corresponds tothe energy used during exercise (10 to 15% of calories used daily, depending on age and activity level) – physical activity, but also growth, pregnancyor breastfeeding;
- thermogenesis, which isthe energy used to digest and metabolize ingested food(about 5% of body energy consumption).
- It is difficult to act on basal metabolism, which is largely a function of incoercible data, such as genetic heritage, sex, height or age. However, we can act on the other components of metabolism, both through diet and the intensity and frequency of physical activity.
How to determine its type of metabolism?
Two approaches make it possible to identify the quality of one’s metabolism and thus, to determine if one has rather a rapid basal metabolism or if, on the contrary, one is rather endowed with aslow basal metabolism.
Estimating your type of metabolism: the mathematical method
The first approach is very rational and mathematical, and consists of relying on metabolic calculation methods . They are the ones that are generally used by health applications and certain connected scales. They are based on the 4 natural criteria: sex, weight, height and age of an individual. They allow you todetermine an optimal number of calories to consume each daytag. This “energy” indication makes it possible to estimate the quality of its metabolism:the higher the number of calories, the faster the metabolism is considered to be .
Estimating your metabolism type: trusting your body
The second approach is based more on an observation of different body markers .
Physical signs of a fast metabolism
- Slender morphology (known as ectomorph) with fine bone structure
- High energy level with the need to exercise
- Good post-exercise recovery abilities
- Strong appetite and/or frequent hunger with rapid digestion
- Stable weight, despite good food intake, or difficulty gaining weight
- High body temperature, even at rest
- Increased sweating
- Sometimes irregular menstrual cycle
- Frequent urination
- Increased libido
- Increased respiratory and heart rate
Physical signs of a slow metabolism
- Stocky morphology (known as endomorph) with robust bone structure
- Chronic fatigue and lack of energy,Sleep
- Difficult weight loss
- Chilliness and cold extremities
- Food impulses for sweetness
- Dry skin and brittle appendages
- Frequent migraines without an underlying reason (such as a cervical or ophthalmic problem, for example)
- Long but significant muscle gain, in case of sporting activity (and associated morphology)
- low libido
Does the type of metabolism have an impact on weight?
Absolutely, becausemetabolism not only determines the natural morphology (fine or robust), but it also impacts hunger and (thin or robust), but it also impacts and the ,digestion,sleepandenergy level (determining in the business of a regular sports activity).
However, nothing is set in stone, because with advancing age, everyone is faced with a metabolic slowdown . Indeed, as we age, the body functions less and less well:
- Sarcopenia(muscle wasting) is one of the first consequences of aging impacting the quality of the metabolism. As muscle mass decreases, energy expenditure at rest is lower;
- digestion is more difficult and the assimilation of nutrients is degraded. Thus the body absorbs less well the macro- and micronutrients necessary for health, while thermogenesis is slowed down;
- immunity weakensand inflammation is more common;
- hormonal secretions (among other sex hormones) are lower;
- the occurrence of certain diseases(such as diabetes or thyroid pathologies) aggravates the metabolic slowdown. In addition, musculoskeletal breadodd the ability to move on a daily basis;
- feelings of hunger and satiety deteriorate with age , which often leads to nutritional imbalances (malnutrition or, on the contrary, overweight).
Also, to regain and maintain a healthy weight , it is essential to adopt healthy lifestyle and dietary measures adapted to the long term:
- have a varied and balanced diet , adjusted to the quality of their metabolism – people with a fast metabolism will favor small meals, frequent during the day (snacks), while individuals with a slow metabolism will have to be satisfied with measured rations , with a solid protein intake, few carbohydrates (and preferably complex) and saturated fats and lots of fiber.
- Engage inregular physical activity – People with fast metabolism are inclined to stay slim, so they are advised to practice intensesports, over short sessions, while individuals with slow metabolism should rather favor cardio-type activities, endurance allowing both to build muscle and to draw on fat reserves to support the effort.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.