Rewards
Select your city
Select a country
  • Austria
  • Belgium
  • France
  • Germany
  • Italy
  • Netherlands
  • Romania
  • Spain
  • Ukraine
  • United Kingdom

Accelerating metabolism: tips on diet and exercise

In this article:
Products that speed up metabolism
How to speed up metabolism?
Supplements to speed up metabolism
Accelerating metabolism: tips on diet and exercise

In short, metabolism is that exchange of substances without which human life is impossible. Some substances are formed in our bodies, others are broken down, releasing energy, which is expended for the body's needs and the synthesis of new compounds - so the cycle closes and starts again.

Underpinning metabolism are chemical reactions that provide two main processes:

  • anabolism (the synthesis of complex molecules from simple ones);
  • catabolism (breaking them down).

Anabolism and catabolism cannot exist without each other: for new compounds to form, energy is required, which only occurs when substances are broken down

The role of metabolism in the body is hard to overestimate. Without it, they are not possible:

  • the formation of complex compounds;
  • energy production;
  • elimination of "useless" substances;
  • maintaining homeostasis or internal balance - primarily energy balance;
  • the regulation of hormones that are responsible for all vital processes in the body, and much more.

What is metabolism like?

Metabolism can be basal - this is the amount of energy expended at complete rest to maintain the body's vital processes. Resting metabolism is similar, including the waking period and minimal activity during the day.

It also highlights the specific dynamic effect - energy expended only during physical activity, and adaptive thermogenesis - energy expenditures on decreasing ambient temperature (non-specific adaptation) and on food intake (dietary thermogenesis).

Basal metabolism + specific dynamic effect + dietary thermogenesis - this is the simplified formula of active metabolism (the full analysis is a much more complex task).

What does metabolic rate depend on?

It should be known that the exchange of substances is not a constant obtained at birth. Its "activity" depends on many factors:

  • hereditary predisposition. Probably many have noticed that thin children more often have thin parents - and vice versa. Of course, a lot depends on family eating habits, but 'genetic' metabolism also plays an important role;
  • Gender. Metabolism in men is usually higher because of their better developed muscles;
  • Age. Metabolism and age are directly related: children have the fastest rate of metabolism, older people the slowest;
  • ambient temperature. Metabolism may increase in cold conditions because the body needs more energy (calories) for warming up and normal functioning;
  • hormone balance. First, the rate of substance exchange is influenced by cortisol and thyroid hormones, so lack of sleep, constant stress and chronic overloads alter metabolism - they increase cortisol production, which eventually leads to loss of muscle mass, insulin resistance and obesity. Excessive production of thyroid hormones significantly speeds up metabolism, and a reduction in their synthesis slows it down (up to the development of myxematous coma in hypothyroidism);
  • the state of the microbiome (the bacteria that populate the gut). The relationship between the microbiome and metabolism - one of the most topical issues in modern biomedicine;
  • Physical activity and muscle mass volume. In athletes and active people, metabolism is always more "active";
  • nutrition. The exchange of substances depends on what we eat: with certain products, we can speed up or slow down our metabolism.

Products that speed up metabolism

Digestion and metabolism are closely linked, and this relationship can always be used to benefit health.

We all know that products can be both healthy and unhealthy, but we don't always understand exactly what these words mean. From a metabolic point of view, healthy products are those that not only contain all the necessary nutrients, but also maintain an optimal rate of exchange.

Comparing proteins, fats and carbohydrates, the undisputed leaders in accelerating metabolism are proteins. But protein alone isn't enough to normalize the exchange of substances - the 'healthy' list also includes vegetables and fruit, wholegrain products and even spices.

Protein

Proteins, or proteins, are the real "metabolism accelerators". This is because they require a lot of energy to digest. There's even a term called the 'thermic effect of food' - the amount of energy the body has to expend to digest and assimilate food.

For example: 'utilization' of fat requires about 3% of the energy ingested, carbohydrates - 10%, and protein - 20-30%. In addition, proteins provide us with muscle mass, and as said above - "bigger muscles = faster metabolism".

Protein diet for accelerated metabolism should contain:

  • Lean meat - e.g. beef, turkey, chicken, rabbit. Pork and lamb are not suitable because, in addition to protein, they contain a lot of fat, which slows down metabolism and increases cholesterol levels in the body;
  • fish. This is excellent for your metabolism - it contains both protein and beneficial polyunsaturated fatty acids (Omega-3). Doctors recommend eating fatty fish - for example, salmon and tuna, but if this is not possible, any fish is suitable, especially mackerel and herring;
  • eggs. Egg white is almost 100% assimilated by the body, which is why protein omelettes are a compulsory part of many diets. But be careful with yolks: they contain a lot of cholesterol and are not always good for your health;
  • dairy products. They also contain protein and help speed up the exchange of substances. The main thing to remember is that as well as protein, they also contain sugars and milk fat.

Whole-grain products

Although whole-grain products contain carbohydrates, they also help to improve substance exchange - thanks to their high fiber content. Firstly, their digestion requires a lot of energy, and secondly - they speed up the feeling of satiety and thus control appetite.

So they can help speed up your metabolism:

  • Oatmeal. This porridge is rightly considered the best breakfast - right from the early hours of the morning, it activates the metabolic processes and energizes us for the whole day. But there's a nuance: a lot of energy is spent digesting wholegrain oatmeal, not the usual oatmeal;
  • brown rice - contains useful nutrients and fiber;
  • quinoa - this cereal is not as popular as oatmeal (primarily because of its cost), but in terms of useful amino acid content, it is second to none;
  • wholemeal bread - contrary to popular opinion, even those who want to lose weight should eat bread. Whole-grain bread contains many complex carbohydrates and fiber, necessary for "speeding up" metabolism.

Vegetables and fruit

Vegetables and fruits "kill two birds with one stone": firstly, they are a source of fiber, and secondly - they enrich the body with vitamins, macro- and microelements, antioxidants and other useful substances.

For example, spinach contains iron and magnesium, broccoli - calcium and vitamin C, blueberries, raspberries and other berries are rich in antioxidants, and apples and pears - are simply a tasty and accessible source of vitamins and fiber all year round.

Spices

It's surprising that spices can speed up your metabolism. But it turns out that some of them have thermogenic effects - not only do they improve digestion and assimilation of other foods, but they also slightly increase body temperature. Others - increase energy exchange. Spices such as red pepper, ginger and turmeric can even be included in special "metabolism-boosting" diets.

The thermogenic effect of red pepper/curcumin is explained by its high content of capsaicin - an alkaloid that gives the vegetable its "spiciness".

Ginger activates energy exchange, and turmeric (more specifically, the curcumin it contains) prevents the transformation of preadipocytes into adipocytes - mature fat cells. Add cinnamon to the spices to speed up metabolism - it normalizes glucose exchange.

How to speed up metabolism?

Accelerating metabolism in men and women has positive effects on their health, weight and appearance. But it is important not to forget common sense: while proper nutrition and a healthy lifestyle harmed no one, for example, drugs for speeding up metabolism can only be prescribed by a doctor, and intermittent fasting is not suitable for everyone.

Safe methods for normalizing the exchange of substances include physical activity (including cardio and strength training), a proper hydration regimen and, of course, healthy sleep and a stress-free life.

Physical activity

Without physical activity, as without proper nutrition, it is not possible to restore normal substance exchange. It helps 'burn off' excess calories every day and stimulates muscle growth - and the body needs much more energy to maintain it than for fat stores.

Metabolism increases even during regular walks and stair climbing, but if it needs to be stepped up even more, - interval training can help. These consist of alternating high-intensity activities with short periods of rest - an excellent way of 'speeding up' your metabolism.

Cardio and strength training are also popular; the important thing is to understand the difference between them.

The second name for cardio is aerobic exercise. They increase the heart rate and therefore activate energy metabolism. Fitness and aerobics, running and cycling, swimming - all these moderate workouts are beneficial for "burning off" excess calories and are accessible to everyone.

Strength training - these are exercises for "professionals". The right choice of exercises should be made carefully, preferably with a trainer, so as not to damage the back or the body in general. The most popular are strength yoga and pilates, functional training, and weight training (dumbbells and barbells).

The main advantage of strength training is that it increases the basal exchange of substances.

Hydration

The normal exchange of substances is not possible without a sufficient amount of fluid, as it participates in all vital processes. To maintain it at a high level, it is necessary to drink 1.5-2 l of water a day - and preferably before meals. Water can be enriched with lemon or supplemented with green tea, which contains antioxidants and catechins.

Healthy sleep and combating stress

Lack of sleep and constant stress increase cortisol levels and disrupt hormone balance. Normally, an adult should sleep at least 7-9 hours a day in comfortable conditions - dark, quiet and cool.

Complete elimination of stress has not yet been possible for anyone, but it can be fought. For this, a special term "stress management " - stress management - has even been coined. The most effective methods are hobbies and rest, meditation, deep breathing techniques and yoga.

Supplements to speed up metabolism

In addition to proper nutrition and physical activity, there are also food supplements and vitamins for metabolism.

Warning: these are non-prescription supplements, but before using them it is best to consult a doctor

Popular and effective natural supplements:

  • Green tea extract - contains caffeine and catechins (including epigallocatechin gallate - EGCG), favors thermogenesis and increases the rate of substance exchange, as well as positively influences brain function;
  • Coenzyme Q10 - improves the functioning of mitochondria ("energy stations" of cells) and thus speeds up metabolism;
  • L-carnitine - "fat burner", which oxidizes lipids, converting them into energy and normalizes energy balance;
  • Guarana - is also called an "energy booster";
  • Ashwagandha - an adaptogenic plant, helps combat stress and normalizes the exchange of substances;
  • Synephrine (bitter orange extract) - stimulates lipid exchange;
  • Conjugated linoleic acid, or CLA - breaks down fats and helps increase muscle mass, boosting basal metabolism.

Useful vitamins and trace elements:

  • B group vitamins - thiamine, riboflavin, niacin, pyridoxine, biotin, folic acid and cyanocobalamin have a complex effect on the body, intensifying energy exchange and normalizing the functioning of the nervous system;
  • Iodine - necessary for the normal functioning of the thyroid gland, its hormones directly regulate the exchange of substances;
  • chromium - helps boost metabolism by regulating blood glucose levels.

Medicines

Many believe that caffeine is an effective and harmless stimulant of metabolism, but this is not so. First, caffeine is a prescription drug. Secondly, it belongs to the group of psychostimulants and should be used for specific indications, not for 'speeding up substance exchange'.

Metabolism is directly influenced by hormonal drugs (especially thyroid hormones and their inhibitors - "inhibitors"). But it is important to understand that there is a very complex relationship between hormones and metabolism, which depends on many factors - associated diseases, age and even gender. These drugs should never be taken without a doctor's prescription, otherwise the metabolism can be accelerated so much that the health consequences will be disastrous and irreversible.

The Liki24 team wishes you good health, good mood and an excellent metabolism!

Earn £1 Reward  for every product review
Coins
Product has been added to cart
View cart