Slow metabolism: how to speed it up?
Metabolism is a primary factor in weight management. Indeed, weight loss is certainly based on the two pillars of diet and physical activity, but the same hygiene-dietary measures do not systematically have the same impact depending on whether you have a slow or fast metabolism. To better understand the impact of a slow metabolism on weight and health, here are some explanations.
What is meant by metabolism?
This term, widely used today, is not necessarily clear to all. Because metabolism actually refers to three data:
- basal metabolism, which corresponds to the incompressible energy needs that the body needs to function normally, at rest (breathing, brain and cardiac activity, thermoregulation, cell renewal, immunity) ;
- active metabolism, which corresponds to the contributions that the body needs when it is exercising;
- thermogenesis, which is the energy the body uses todigestfood and metabolize nutrients.
Basal metabolism is nevertheless the one to which we refer the most, when talking about metabolism, because it represents about60 to 75% of the overall daily energy expenditure ofan individual. Active metabolism and thermogenesis, on the other hand, account for about 10-15% and 5% respectively of the calories burned daily by the body.
However, these proportions vary according to height, weight, sex and age. It is known, for example, that a teenager, a pregnant woman or an elderly person have distinct metabolisms and therefore the distribution and proportion of energy expenditure is different.
How to detect a slow metabolism?
Calculation methods for estimating metabolism
First of all, we can rely on a purely mathematical process, using methods for calculatingthe basal metabolic rate. They are based on4 criteria : age, sex, weight and height of an individual. They allow you to know what is theoptimal number of calories to consume per day, according to your physical activity, to stay in shape. It is these methods that are used by theHealth Applications of smartphones and certain Connected Scales .
They are good indicators, but nevertheless omit certain key criteria to take into account, such as the fat mass/dry mass ratio or even Thyroid activity .
body signs
A metabolism can also be judged to be slow at certain physical markers:
- slow and difficult digestion can reflect a slowed metabolism;
- Verbatimhungeris an indicator. A person with a fast metabolism will be more often and very hungry, however they will not gain weight, since thecalories ingested will be burned quickly by the body;
- bodysuittemperatureis also an indicator, because people with a fast metabolism generally have more intense muscle activity (and therefore more voracious in calories), which tends to raise their body temperature. Chilliness is therefore a sign of slow metabolism;
- fatigue and lack of energy on a daily basis, despite adequate sleep, can betray a metabolic slowdown;
- the condition of the skin and appendages(nails, hair) are also markers to monitor. In general, dry skin, brittle nails and severe hair loss are signs of a slow metabolism;
- frequent migraines , without any obvious underlying reason (no cervical problem, sufficient hydration, absence of ophthalmic problem, etc.), are sometimes associated with a metabolic slowdown;
- other signs of a slow metabolism include insomnia , Sugary Food Cravings , difficulty losing weight,goldlow sex drive.
The reasons for a slow metabolism
Metabolism is initially an innate given : we are born with a slow, normal or Fastmetabolism . It is agenetic inheritance , like other physical characteristics.
However, other factors influence the quality of the metabolism:
- aging has a negative impact on the basal metabolism, because it is accompanied by both endocrine changes (less growth hormones, possible dysregulation of the thyroid), a greater propensity to inflammation and d sarcopenia;
- “) are extremely harmful to the metabolism, because they cause a decrease in the body’s energy requirement.
How to speed up your metabolism and thus lose weight more easily?
To increase your basic metabolism , you have to respect the natural functioning of your body and adopt a healthy lifestyletag. Thereby :
- restrictive diets, which cause a deep and lasting weakening of the body, must be avoided. If you want to lose weight, it is better to bet on a healthy and structuredfood rebalancing , resulting in slow but reasoned weight loss, and no metabolic slowdown;
- the quality of foodis at the heart of the problem. It must be rich in raw foods, varied and interesting in terms of nutrients. ThusLean Proteins , fruits and vegetables, quality lipids, low GI complex carbohydrates are to be preferred;
- the food rhythmmust be reviewed. It is advisable to split meals and to favor 3-4, even 5 small food intakes rather than 2 large meals. Thus the body is less pushed to “store” during fasting periods;
- The qualityof sleep also has its role to play, because when we sleep, the body takes the opportunity to regulate its metabolic functions – among other things elimination of free radicals responsible for oxidation and regulation of hormonal flows. Sufficientandrestful sleep keeps your metabolism afloat;
- Physical activityis also essential to accelerate its metabolism, since it helps maintain muscle mass (or even densify it) and compensate for age-related sarcopenia.
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.