What you should know about metabolism and slimness, If you have ever been interested in health or weight loss, you have probably come across the concept of metabolism more than once. And it is very likely that you know a few “lucky ones” who have a “fast” metabolism and can eat a lot (even pizza and French fries) and not gain weight, while others, with a “slow” metabolism, gain weight from the smell of food alone. Is this possible, what is metabolism, and what role does it play in building a body, we will figure it out in today’s article on How to Green.
What is metabolism and how does it relate to slimness?
Metabolism, or the exchange of substances, is the internal chemical process of processing, assimilation, and expenditure of calories (a calorie is a measure of heat). In simple terms, it is the process of processing and utilization of energy, the rate at which it is burned, and the amount burned.
Each person’s metabolism consists of three levels:
- Basal metabolic rate is the amount of energy your body needs to function at rest. The quality of your basal metabolic rate is largely determined by genetics.
- The amount of energy needed for daily activities or everything you do during the day: from eating to reading books.
- The amount of energy consumed during more vigorous physical activity.
These types of metabolism require a fairly large amount of energy, which enters your body mainly with food. But it is important to remember and understand that energy expenditure is very different for each person, and therefore you should not rely on general, so popular now numbers and recommendations.
Another property of metabolism that is worth mentioning is its flexibility . It lies in the ability of your body to adapt to changing needs for substances and switch from glucose to ketones as an energy source. We wrote about this in more detail in our articles on the ketogenic diet and intermittent fasting . In short: a healthy body quite easily switches to fats as an energy source when all the incoming and stored glucose is used up. It is during these periods that the fat-burning and volume reduction desired by many occurs.
The Main Myths About Metabolism
While genetics certainly do affect how quickly and efficiently the body can process energy and burn fat, it’s still not worth dividing people into those with a “fast” or “slow” metabolism. How your metabolism works depends primarily on your eating habits and overall activity level. And if you’re objectively overeating and not moving enough, it’s not entirely fair to attribute excess weight to a slow metabolism. Your actions and choices affect your figure much more than your parents’ height, weight, and body type.
Another myth: metabolism slows down with age. Indeed, a mature body, especially in non-childbearing age, requires less energy simply because many internal processes are not as active. Consequently, the body’s calorie needs also decrease with age, but not so much as to claim that excess weight is an integral part of mature life. Sufficient activity, and a balanced, healthy, and nutritious diet will help maintain a figure in excellent condition at any age.
The popular theory among those trying to lose weight that fractional meals speed up metabolism, and long breaks between meals slow it down, is also not so clear-cut. As studies show, in order to significantly influence metabolism, you have to very actively and sophisticatedly limit yourself or fast for a long time.
How do you know what state your metabolism is in?
The main problems with metabolism – as, in general, with all processes in our body – begin when you abuse unnatural, processed food, overeat, do not control stress, and move little. Even if you are genetically predisposed to diseases associated with metabolic processes, a well-balanced diet, and sufficient physical activity will help you keep this process under control.
If you don’t eat much but are significantly overweight, often feel tired, and have digestive problems, your metabolism most likely needs help and support. It is not always easy to find the root cause: it can be severe stress, food allergies and intolerances, and hormonal imbalances of various kinds, but it will not be superfluous to start changing your lifestyle in any case.
If you are generally healthy, feel good, and don’t experience major mood swings or energy drops, chances are that small changes in your diet and extra exercise will be enough to help you lose weight and keep your metabolism running at its best.
How to keep your metabolism active and healthy?
The keys to health are the same – nutrition, exercise, and stress management. However, your diet and exercise should be tailored to you and meet your body’s current needs.
The main problem that many people who want to lose weight face is the lack of weight loss dynamics even with a low-calorie diet. This usually happens due to long periods of low-calorie diets that do not cover even the body’s basic energy needs. This is why it is so important to eat enough and not be afraid of nutritious and healthy food. Only by getting enough energy for basic metabolic processes can the body calmly use fat as an energy source, rather than storing every calorie due to a constant shortage.
The best way to find out which diet is right for you is through trial and error: mindfulness and intuitive eating , which is popular today, will help you with this. But don’t take this as permission to eat everything and in any quantity: health begins with paying close attention to yourself and your body’s needs, and these are unlikely to include huge portions of sweets.
For proper functioning of metabolism, it is necessary to balance blood sugar levels , for which it is first necessary to get rid of food waste and eat a sufficient amount of proteins, fats, and fresh vegetables.
And of course, physical activity (whether it’s training in the gym or moving around during the day) is a guarantee that all metabolic processes in your body will work to their full potential. The human body is designed to move. And research shows that periods of increased activity temporarily but significantly increase the metabolic rate. One of the fastest and most effective ways to start the fat-burning process is short, intense interval training, such as Tabata , which will help keep your body slim and healthy with a minimum of time investment.
Metabolism is a very interesting and multi-level system of metabolic processes in the body, which is impossible to fully understand, much less control. But you can create the most favorable conditions for healthy and full-fledged metabolism by your choice, and the body, in turn, will please you with a toned silhouette and good health.
