Only 30% of women practice regularly some kind of sport compared to men.
Surely more than half of them are on a given diet or impose difficult to ground and sometimes absurd from a medical standpoint restrictions on themselves.
The majority of people limit themselves in terms of bread or pasta, others avoid meat or milk, third skip breakfast, dinner and so on…
Keeping different types of diets, imposing of restrictions and intake of miraculous pills, sachets and drinks for slimming and embellishment are always in fashion and the media constantly show the transformation of various celebrities with commercial aim – the selling of certain “diet”, tea or pills for weight loss., etc.
Low-carb, gluten-free, vegetable, spot and diets with names of various celebrities – there are as many variations as you want that promise miracles.
The regimens, usually structured with too much deprivation of basic nutrients, ensure rapid and tangible result, but end normally with yo-yo effect after that and often make sad work of it.
Unfortunately, the failures and consequences of such dietary interventions are rarely made public in the same way. When some foods are completely excluded, the organism sooner or later wants to provide itself again with them or comes to nutritive shortage which often may have consequences on the health.
Meanwhile, there are friends around us with those “good genes”, who are slimmer than we could imagine in our wildest fantasies although they constantly consume calorie food and do not exercise.
So, where is the key to the dreamed figure in today’s fast-paced world?
The nutritional regimen of both non-sports and regularly exercising persons should be individually consistent with metabolism. Metabolism is the rate at which the organism burns food. In fact, this is a combination of many vital biochemical processes: absorption of nutrients from the gastrointestinal tract, processing and their transportation to all cells in the body, their transformation into energy.
The amount of calories that we expend in a state of complete rest to maintain the activity of the body, such as disposal of the surpluses, keeping the heart rhythm, breathing and the so called vital processes – this is the basic metabolic rate or basal metabolism. This indicator is quite individual, genetically inherited, varying widely and may be measured only with special laboratory tests. If we want to build up a perfect diet for the irregularly exercising people, we should actuate this particular “metabolic machine”, because one of the most important conditions for fast metabolism is exactly sport.
How to speed up our metabolism without being every day in the gym?
- Eat often and less. This is a very reasonable strategy, but it is worthless in itself, if you don’t pick and balance your meals. On the other hand, often and less does not mean “constantly” at all – remember that there should be well defined meals and at least 3-4 hours between them, in which you don’t consume food. In order the organism to withstand fasting for 4 hours, the main courses should be sufficiently wholesome not only in calories, macro and micronutrients but also with respect to the total volume.
In fact, the brain needs a minimum of energy (calories) together with a minimum of volume to confirm the satiety feeling, i.e. 100g of chocolate contain enough calories and macronutrients, but don’t have enough volume. This means that we’ll get hungry earlier than the time of the next main course. The opposite example is also true – if we eat a very large bowl of salad, we will be satiated for the moment, but the lack of enough calories in this menu will prompt us to eat extra between the meals.
- Take short walks and be mobile, although you are sport “abstainers” – basal metabolism is increased not only during physical exercise but a few hours later as well. Most of the physical efforts which affect metabolism are the unconscious movements over which we don’t have control, such as nervous jigging, posture change or trembling. The people who are “restless” burn much more energy than the passive and quiet.
- Drink coffee: metabolism can be also changed with some not so healthy methods. Caffeine speeds up metabolism with about 5 to 10% for 2 hours and changes the spending of the “fuel” – fats are burnt for energy, not glucose. So, if you don’t have high blood pressure and any other contraindications, consume at least 2-3 coffees in the name of your fast metabolism.
- Don not deprive yourself of carbs: We are often repeated that carbs are bad for the diet, but everyone who has studied some biochemistry knows that fats are burnt “in the fire” of carbohydrates. Of course, we prefer complex carbs, rich in fibers. These are wholegrain crops, potatoes, brown rice, vegetables.
- Forget about drastic diets: Metabolism “remembers” when we starve and slows down different chemical processes in order to save energy – like a laptop which goes in a rest state to save the battery. Therefore, the people who experience the yo-yo effect from the diets may harm their metabolism for long. Boxers and gymnasts for example, who are constantly subjected to diets in order to achieve the required for their category weight, accumulate a lot of kilograms after they stop playing sports, precisely because they have delayed their metabolism with the diets.
- Limit alcohol: When alcohol is degraded in the liver it impairs the mechanism of fat transport and greater amount of them may go into the bloodstream. This for sure leads to accumulation of more fat.
- Pay attention to your hormones: The thyroid is key to metabolism because of the hormone thyroxin produced by it. Its level determines how slow or fast the chemical processes of metabolism are. People with hyperfunction of the thyroid burn more calories and usually are thin, nervous and active. And vice versa – in case of reduced function of the gland metabolism is slowed down and people gain kilograms and are slower and relaxed.
The main condition for achieving and maintaining a healthy body weight is the good balance between energy expenditure and energy intake with the food. Don’t forget, however, the consumption of calories (basal metabolism) is slowed down with age, but the appetite for foods and beverages is growing. Thus we often have to work hard to maintain the speed of our metabolism.
For the irregularly exercising people – this is even a bigger problem, so do efforts to move more, even if this is not a regular sport – walk more, prefer the stairs in front of the elevator, park your car farther away, have regular, monogamous and devoted sex.
Yes, you’ve read it right, about 300 calories on average are burnt during intercourse, which are approximately equal to 40 minutes of aerobics or 50 minutes of pedaling on the cross trainer, not to mention the hormonal benefits which also have a direct impact on metabolism.