Metabolism: what it is and how to improve it. Is fast metabolism good or bad? Learning to determine your metabolism

It is not difficult to understand what metabolism is, since we are introduced to a healthy metabolism from childhood by parents, educators, and doctors. That is, almost everyone, except grandma, who wants to feed you to death with pies and... IN in this example kind grandmother stimulates metabolic disorders, but the grandmother is unlikely to become the main source of problems. We talk about this, as well as how to speed up metabolism for weight loss, in detail.

The Internet and the press are full of discussions about whether supplements work to speed up metabolism, and if they do, how to distinguish a valuable supplement from useless, expensive garbage. This is the right place to honestly say that a plentiful diet and large physical exercise are not only the simplest, but also the only reliable method of making the body spend energy faster. Exercise is the best answer to the question of how to speed up your metabolism.

How to speed up your metabolism to lose weight?

Nutritional supplements and tricks, strictly speaking, cannot speed up metabolism, but a number of products (regular coffee, for example) can stimulate the nervous system and force the body to waste more energy. The principle of action of fat burners is the same.

Imagine three types of metabolism: basal, digestive and active. The basic and digestive systems are responsible for the vital functions of the body: food absorption, thinking, vision, blood circulation, heat exchange, growth, regeneration, and so on - about 80% of all energy entering the body is spent on them! Active metabolism (that is, the energy from physical activity) takes only 20%.

All this time, two metabolic processes take place in your body: catabolism and anabolism.

Catabolism is the destruction and disassembly of elements entering the body. For example, the breakdown of protein into amino acids supplied with food. This reaction is accompanied by the release of energy, the very calories and kilocalories that proponents meticulously count healthy image life.

Anabolism is the reverse process of catabolism. It is necessary when you need to take already broken down amino acids and turn them into material for building muscles. Human growth and wound healing are all the result of anabolism.

Therefore, from a mathematical point of view, body growth (muscle, fat and everything else) is the difference between catabolism and anabolism. All the energy that you don’t have time to waste will go first of all into fat and some little things into other nooks and crannies of the body, be it muscles or liver.

Speeding up your metabolism is a serious step in losing weight, but many people do this step incorrectly. For example, they sharply increase physical activity, while at the same time sharply limiting their diet. After all, the body will receive few calories, metabolism will slow down and fat will not go anywhere, it can even be actively deposited on the stomach and in the waist area.

Such a strategy would also violate hormonal balance: a person will begin to experience hunger, stress, drowsiness, loss of mood and sexual desire. Such accelerated metabolism we do not need!

How to speed up your metabolism wisely and without bad consequences?

Strength training and sports, coupled with increased nutrition, will not only make you stronger, but will also speed up your once-slow metabolism. What's interesting is the results sports body calories will be spent more actively not only on the sport itself, but also on all other functions of your body, including food and basal metabolism! That is, the more active and voracious machine you become, the more your metabolism will accelerate.

The body will also change its routine for digesting simple carbohydrates, now simple carbohydrates will be directed primarily to the muscles. But the fat layers will begin to starve and gradually dissolve.

From what has been said, it is easy to conclude: accelerated metabolism in itself is not a value - it is a tool that is excellent only in combination with regular physical and sports activity.

If in your life physical sports Not much time is spent, if a warm computer mouse and a soft car seat overshadow other values, forget about how to improve your metabolism. A sedentary person is forced to do it the old fashioned way - diets and only diets.

Innate good and bad metabolism

When dealing with the question of how to improve metabolism, people are constantly faced with the phenomenon of innate good and innate bad metabolism. In any company there is a person who eats a cake in one sitting and pork knuckle, but at the same time remains skinny as a pole. That's why everyone whispers with envy about him - they say, good metabolism received from my parents. But his colleague, a skier and a fan of diets, instantly grows his belly from one raw carrots. He is miserable and a victim of poor metabolism.

Scientific research has shown that slow metabolism occurs in a number of rare diseases, accompanied hormonal disorder. First of all, doctors remember hypothyroidism - a state of hormone deficiency thyroid gland.

As for skinny people, we need to take a closer look at them: many of them, although not athletes, are extremely active, “overclocked” people, who are also picky about their diet and eating schedule, even if subconsciously. Thin people are often thin simply because they are used to being skinny early childhood and instinctively keep themselves in their usual form. Perhaps they still have strong nerves, calm work and good dream, therefore they do not have excess appetite due to nervousness.

Both psychologists and physiologists claim that in the majority of cases, what we consider to be an innate accelerated metabolism and thinness is a consequence of upbringing, not genetics. Well, psychologically, we don’t always perceive such people correctly: it seems to us that they are always eating something, although in fact they are practicing healthy fractional meals, and this gives rise to the illusion of a glutton among others.

Even they cannot hide from the main law formulated at the beginning of the article (weight gain is catabolism minus anabolism).

Metabolic disease

Hormonal imbalances poor nutrition and a host of diseases lead to metabolic disorders. Most often this is expressed in the appearance of excess subcutaneous fat due to failures in the fat processing cycle. But this is a purely external effect, while even less pleasant processes occur inside, such as increased cholesterol levels, cardiovascular abnormalities, etc. Swelling, unhealthy skin color, diseased hair - all of the above are a consequence of metabolic disorders.

The good news is that in most cases, all of this can be eliminated with diet. But to make sure you don't need medical help, what should you do? That's right, to this one medical care contact!

Metabolism, or metabolism as it is also called, is quite easy to speed up, but it will require willpower and a little time. Accelerating metabolism using this method leads to weight loss and a general improvement in the body's condition.

Clinical picture

What doctors say about losing weight

Doctor medical sciences, Professor Ryzhenkova S.A.:

I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. Previously, I advised them to calm down, go back on a diet and do grueling workouts in gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is completely natural remedy, which is suitable for everyone, regardless of gender, age or health status. IN this moment The Ministry of Health is holding a campaign “Save Russian Residents from Obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE

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Man, like any living system, is unique. In this article we are interested in its biochemical uniqueness, because metabolism is a biochemical process. This means that his body is built from unique chemical compounds that are unique to him as a biological species. Of course, it contains the same substances as other representatives of the animal kingdom, but as for proteins, they are unique.

Suppose you ate chicken fillet - valuable protein product, which in the body is split into its component parts, kind of bricks. From these links a new specific protein is assembled, which is no longer characteristic of chicken, but of humans. This particular process consists of many reactions.

The same thing happens with any product that ends up in our gastrointestinal tract. In total, there are hundreds of thousands of such interactions. All of them together make up metabolism or metabolism. It provides us with energy, builds tissue, and occurs continuously, even when we dream.

Metabolism consists of two stages:

Our readers write

Subject: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: Administration taliya.ru

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I'm leading active image life, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me completely, I turned into a quiet, notorious, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...

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1. Catabolism is a set of reactions that break down complex molecules into simple ones. Accompanied by the release of energy, which is spent on manifestations of vital activity: cell division, muscle activity, food digestion, etc.
2. Anabolism is a process opposite to catabolism, which consists in the fact that complex compounds specific to humans are formed from metabolic products. This is also a lot of bio chemical processes, but to pass them, the body expends energy, the same energy that was released during catabolism.

In other words, these two processes are interconnected, complement each other and have common name- metabolism.

The speed of these metabolic stages depends on various factors:

• age;
• gender;
• health conditions;
• individual characteristics of each person;
• degree of obesity.

Metabolism plays an important role in human life. Our well-being depends on how correctly metabolic processes occur in the body. appearance.

Harmonious metabolism is the key to stable and coordinated functioning of all organs, and also acts as a clear indicator good health. But what is metabolism? And how does it impact our lives?

Under the term "metabolism" hidden Greek word μεταβολή , which translated into Russian means "change, transformation". In medicine, it is used to describe the various chemical reactions in the body that cause the cells and organs of the body to function optimally.

The term “metabolism” is often used as a synonym for metabolism, which means complex processes, occurring between the human body and the environment surrounding it.

Metabolism is a set of reactions to cellular level, which provides the transformation useful substances into the energy necessary for life.


All these processes take place in a certain sequence, and therefore there are 2 metabolic stages:

1. Anabolism, that is, entry into cells necessary substances and the construction of fats and carbohydrates from them.

2. Catabolism, or the breakdown of large organic molecules into smaller ones and the release from them of the energy we need to maintain life.

If we talk in simple language, then throughout the entire existence of the human body various organic and inorganic substances necessary to maintain life.

Subsequently, they are broken down, and their breakdown products are excreted into environment. If this process goes well, the person feels good and always remains in shape.

If metabolism is disrupted, various diseases may develop ( diabetes, malignant formations), as well as the appearance allergic reactions on certain foods and weight gain.


Speed metabolic processes Each person is different. People with fast metabolisms are different increased activity, mobility, slimness, energy in their body is consumed faster than fat accumulates.

With a normal metabolism, a person has an average build, easily maintains good physical shape and is not prone to speed dial overweight. Slow metabolism contributes to the appearance of extra pounds, decreased activity and mobility.

The difference in the speed of chemical reactions largely depends on a person’s lifestyle. Acceleration of metabolic processes occurs when rational nutrition with split meals and proper rest.

It is possible to increase the metabolic rate by increasing muscle mass and power (anti-cellulite) massages, which significantly improve blood circulation.


Water is an important participant in metabolism. Its sufficient consumption allows you to suppress appetite and involve stored fats in metabolic processes. Accelerate chemical reactions at deep sleep, which promotes the renewal of brain cells and the production of growth hormone, as well as with regular exposure to fresh air– oxygen and sunlight help synthesize vitamins and increase mobility.

The main reasons for the decrease in the rate of metabolic processes are physical inactivity and lack of nutrients in the body. Many people are trying to support good shape They go on diets, as a result of which their cells suffer from a lack of fats and carbohydrates, and this, in turn, slows down their metabolism.

The rate of metabolic processes decreases when sedentary life, because the body does not have time to burn accumulated calories. Sometimes metabolism slows down due to a lack of thyroid hormones, excess alcohol and caffeine in the blood.

Each of us pursues some special goal: someone dreams of losing weight, someone, on the contrary, to gain weight. We all know a whole bunch of tricks, diets, various systems nutrition and physical exercise that can help us achieve our goals. But we forget to take into account one important fact that can either help us or ruin all our plans. This is our metabolism.

Metabolism- This is the metabolism that occurs in our body under the influence of various biochemical processes. The human body continuously receives nutrients that are used to maintain human energy and vital functions. Even if you are sleeping or at rest, you are still using the energy that your body creates, your organism. That is, metabolism is a continuous process. This process is divided into two stages:

Catabolism- the process of decomposition of complex substances and tissues into simpler ones, in order to further use them to maintain body processes.

Anabolism– the process of synthesizing new structures and tissues. This is how recovery occurs during the period of anabolism muscle tissue.

Metabolism can be accelerated or slowed down and this is influenced by a number of factors:

• Age
• Body weight
• Amount of adipose tissue
• Chronic diseases

Metabolic speed and its quality greatly influence the functioning of the entire body as a whole, because the formation of hormones that affect the functioning of the body depends on how correctly nutrients are absorbed in the body. various parts the body itself. And of course, our appearance, the amount of fat, the amount of water in the body depends on the metabolic rate. The metabolic rate affects how many kilocalories a person needs to maintain life.

How to find out your metabolic rate

Often we see an overweight person who eats very little, and we immediately diagnose him: “You have a slow metabolism.” However, we draw hasty conclusions, since we cannot judge the metabolic rate only from this fact. It is quite possible that that same person actually eats little only in your presence. Or suppose he has some chronic diseases, which provide Negative influence for the processing of fat deposits.

So, to find out your metabolic rate, or more precisely, how much energy your body consumes per day, there is a certain universal formula. The unit of measurement of this energy will be calculated in kilocalories.

Man:(66 + (13.7 * weight) + (5 * height) – (6.8 * age)) * 1.2

Woman:(655 + (9.6 * weight) + (1.8 * height) – (4.7 * age))* 1.2

The result obtained is the basal metabolic rate (BMR) or basal metabolic rate (BMR). This is the average number of calories a person burns per day, taking into account daily activities, but excluding physical activity.

This way you will know how many calories you need to consume per day in order not to gain weight. excess weight and don't harm yourself. Because, like the disadvantage nutrients, and their excess negatively affects metabolism and slows it down.

What can disrupt your metabolism?

If you limit your diet and eat low-calorie foods, then most likely you are not getting the amount of nutrients and energy that your body needs. As a result, the body is in a state of stress and sends a signal to the brain that a hunger strike is planned, and therefore, it is necessary to stock up on nutrients for future use. But for future use, the body can only store fat. This is the first negative factor. The second is that the body slows down all its processes, including metabolic ones, so that the incoming calories are sufficient for it.

Diet

It is very important to eat small, frequent meals. Just as wood must be constantly added to the stove to maintain the fire and heat at a certain level, so nutrients must be supplied to the body. The digestion process also spends a large amount of energy on its breakdown and absorption. If you do not warm up your metabolism for a long time, then it gradually enters a resting mode and this means that during this period you spend much fewer calories. In addition, a one-time large meal threatens you with excess fat deposits.

Sedentary lifestyle

Everyone knows that a person who leads an active lifestyle and plays sports has a good appetite and at the same time excellent shape, I don’t tend to gain excess weight. And all this happens because, firstly, when a person is active, his heartbeat quickens, which means that blood runs through the body much faster and enters into various chemical processes. A large amount of oxygen enters the body, under the influence of which the breakdown occurs in the blood fatty acids. And secondly, a person who plays sports has good, developed muscles and sometimes significant mass. And I have already written more than once about the fact that it is in the muscles that fat is burned. Moreover, the more muscles a person has, the higher his metabolic rate.

Lack of vitamins and minerals

In our “difficult” times, it is very difficult to maintain the level of vitamins and minerals in the body at the proper level. Our diet has become more and more carbohydrate-rich, and those fruits and vegetables that are available in grocery stores and markets, either do not contain useful substances at all, or contain harmful substances, toxins and nitrates. Any athlete knows that to maintain good physical fitness and strength indicators reception vitamin supplements very important. And in a situation of deficiency of vitamins and minerals in our diet, taking special vitamin complexes simply necessary.

Water is very important for humans, since humans themselves are 80% water. And the loss of some fluid can be critical not only for a person’s health, but also for his life. What can we say about metabolism? Metabolism, that is, the transformation of nutrients from one state to another, occurs in intercellular fluid. That's why water balance very important for metabolic rate. Any minor violation This balance directly affects the level of metabolic processes towards their slowdown.

How to avoid metabolic disorders

• Eat often - every 2-3 hours
• Eat small portions – 200-250 grams each serving
• Eat a balanced diet - 40-50% proteins, 20-30% carbohydrates, 15-20% fats
• Take vitamin complexes that are sold at any pharmacy
• Sleep at least 7 hours a day
• Drink at least 1.5 liters of water per day
• Eliminate alcohol from your diet

How to speed up your metabolism

Build muscles! 1 kg of muscle burns about 100 kcal per day. Fat reserves are practically not involved in the process of burning calories. This only happens when you subject your body to intense training and the muscles require more energy to work than at rest and the body begins to use its own fat. By the way, another reason to build muscle is that it is in muscle tissue that fat burning occurs.

Eat proteins! Protein foods are very important in the nutrition of not only athletes (and especially them), but also ordinary people. All the cells in our body are made of protein, all our matter is made of protein, our muscles and bones are made of protein. Protein is the most important element in construction human body. A lack of protein leads to an imbalance of nutrients in the body and metabolic disorders. It is also important that protein is the main constructor of our muscles, which play a huge role in accelerating metabolism (see the previous point).

Drink water! Water is everything. A person cannot live even a few days without water, while he can live without food long time, More than a month. This suggests that water is more important for our body than food. Learn to drink water correctly - in small sips throughout the day. Carry a small water bottle with you when you go to work or run errands. Drink about 2 liters a day, and be sure to have 1 glass of water in the morning on an empty stomach.

Have breakfast! Eating in the morning is very important in order to speed up your metabolism for the entire next day. If you don't have breakfast in the morning, your body won't wake up until lunchtime. Moreover, breakfast should be complete and nutritious. But not too fatty or sweet. It should energize you for the whole day. This should be a protein-carbohydrate food, where carbohydrates will be predominantly slow.

Alternate your calories! Many athletes know that sticking to the same workouts or the same diet will never achieve the desired results, due to the fact that our body is designed in such a way that it adapts to any changes. Therefore, by sticking to the same number of calories (reduced) for a long time, you risk slowing down your metabolism. Of course, you need a calorie deficit to lose weight, but you need to give your body rest. This means allowing yourself more than your normal caloric intake once a week. This will allow the body not to experience stress and not feel a lack of energy.

Be active! Even if you have come up with a thousand excuses for not going to the gym or not playing sports at home, then make sure that even while doing ordinary household chores or at work, you are more often in motion. If you work close to a stop, then skip a couple of stops and walk this distance. Ignore elevators. Even if you live on the 15th floor, walk half the way. Switch TV channels not using the remote control, but manually. Find any convenient moment to be physically active.

Relax! I hope that after an active day you will not have problems with sleep, because it plays an important role in the metabolic process. If you don’t get enough sleep, feel unwell, have no appetite, your muscles are weak and immobile, then your body saves energy. Don't let this happen. Go to bed no later than 23:00, under no circumstances on an empty or full stomach. There should be no discomfort. Eat not too much 2 hours before meals.

Get rid of bad habits! Needless to say, alcohol and tobacco negatively affect our body. In addition to the fact that these substances contain poisons that gradually poison all systems of our body, they also affect the level of metabolism. Drinking one drink of alcohol will eliminate the benefits of one intense strength training session. In addition, these substances affect the functioning of the central nervous system - the brain mechanism of our entire body. Alcohol reduces growth hormone and slows down the production of testosterone, the hormone responsible for muscle growth and metabolic rate in men. Nicotine leads to dehydration due to the fact that the body intensively removes toxins using liquid. But you never know how much harm these substances cause to our body.

One final piece of advice is to avoid stress at all costs. Try to see everything only positive points. Watch the video and relax, or just smile.

Many people don't think about how complex our bodies are. Among the various processes occurring in the human body, we must not forget what metabolism is, because thanks to it, living beings, including humans, can maintain their vital functions - breathing, reproduction and others. Often a person’s general well-being and weight depend on metabolism.

What is metabolism in the human body?

To understand what metabolism is in the body, you need to understand its essence. Metabolism is a scientific term meaning. This is a set of chemical processes through which consumed food is converted into the amount of energy that a living creature needs to maintain vital functions. This process occurs with the participation of special enzymes that promote the digestion and absorption of fats, carbohydrates and proteins. For humans, it plays a vital role because it participates in the processes of growth, respiration, reproduction, and tissue regeneration.

Metabolism and catabolism

Often, in order to maintain health and not worry about the problem, it is important in the process of life to maintain a balance between consumed and expended energy. From a scientific point of view, this is explained by the fact that metabolic processes consist of two stages:

1. Anabolism, during which substances are synthesized into more complex structures, which requires certain energy costs.
2. Catabolism, in which, on the contrary, complex substances decompose into simple elements and the necessary energy is released.

Moreover, the two above-mentioned processes are inextricably linked with each other. During catabolism, energy is released, which can subsequently be directed to the functioning of anabolic processes, which will lead to the synthesis of necessary substances and elements. Based on what has been written, we can conclude that one concept under consideration follows from the second.

Metabolic disorder - symptoms

Often accelerated, or, conversely, slow metabolism, can be the cause of some changes in the functioning of the body. To prevent similar situation, it is important to lead, give up bad habits and listen to your own body. Slow or fast metabolism can manifest itself as the following symptoms:

• the appearance of brittle hair and nails, tooth decay, skin problems;
• disruption gastrointestinal tract, constipation, loose stools;
• sudden weight gain or loss;
• among women ;
• uncontrollable feeling of thirst or hunger.

Such signs, in addition to changes in metabolic processes, may indicate serious problems with health. Therefore, it is important to consult a doctor in time. Possibly may be required additional examination and taking tests to identify accurate diagnosis and setting up the right treatment.

Types of metabolism

It is not enough to know what metabolic processes are; it is important to understand its types:

1. Protein type characterized by pronounced parasympathetic nervous system, as well as rapid oxidation. A person with a similar metabolism is often hungry and does not greet strict diets, constantly feels hungry, can be nervous and hot-tempered. Despite his outward energy, he is tired, or even exhausted. IN similar cases may be recommended protein diet, but completely eliminating carbohydrates is not always advisable, because they are a source of glucose;
2. Carbohydrate type metabolism, on the contrary, is characterized by the sympathetic nervous system and slow oxidation. In such cases, people do not depend on eating sweets, have a weak appetite and love coffee. They often have an A-shaped body type. As a rule, in such cases it is prescribed, but subject to supervision by a doctor. This is due to the fact that such foods can contribute to weight gain and negatively affect human health;
3. Mixed type differs in signs of the first and second types, but with less pronounced characteristics. People are often tired and may feel anxious. They love sweets, but they do not always face the problem of excess weight.

How to speed up your metabolism?

There is an opinion that what faster exchange substances, those less problems occurs with body weight. How to speed up your metabolism to lose weight? There are a number of methods - various diets, herbal infusions, vitamin complexes and medicinal preparations, but they are not always reliable, since a person’s weight depends not only on metabolism. Do not forget about the characteristics of the body and physical activity. It's important to remember that a fast metabolism can be a symptom of health problems.

Foods that speed up metabolism

When thinking about how to increase metabolism, many people choose for their diet certain products. Sometimes it is recommended to eat small meals several times a day and not forget to drink water. Often such a menu includes:

• whole grains;
• lean meat;
• dairy products;
• apples and citrus fruits;
• fish;
• green tea and coffee.

Drinks to speed up metabolism

Sometimes drinking certain drinks can cause your metabolism to speed up. In addition to a liquid diet, one should not forget about good nutrition and moderate physical activity. It is recommended to take as drinks:

• water - after sleep helps improve metabolism;
• green tea - due to the cahetin content it contains, the fat burning process starts;
• milk - thanks to the calcium it contains, metabolism is stimulated;
• coffee - caffeine suppresses hunger and slows down the metabolic process.

Vitamins for metabolism and fat burning

The question of how to speed up metabolism in the body is best asked to a doctor. This is due to the fact that any outside interference can negatively affect the human body. After examination and an accurate diagnosis, diet and intake may be prescribed as treatment. extra vitamins, such as:

• fish oil - reduces cholesterol levels in the blood, thereby restoring metabolism;
• folic acid - helps strengthen immune system, as a result of which the metabolic process is normalized;
• vitamins of group B, C, D, A - lead to an acceleration of metabolism by 10%, due to the normalization of insulin levels.

Drugs that improve metabolism

Sometimes, when thinking about how to improve metabolism and lose weight, a desire arises to use all kinds of drugs. Dietary supplements from the Turboslim and Lida series, which have a number of contraindications, have become very popular among them:

• individual intolerance to the components included in the product;
• period of pregnancy and lactation;
• diseases of the cardiovascular system;

Any medications should be taken only after consulting a doctor and clarifying the diagnosis. Uncontrolled use of such drugs can negatively affect the patient’s health, and the acceleration of metabolism will remain a minor problem. Stimulants, anabolic steroids and others are sometimes used as prescriptions. strong drugs, therefore it is important to consider the presence of contraindications and side effects:

• dry mouth;
• sleep disturbance;
• gagging;
• allergic reaction;
• tachycardia;
• disruption of the gastrointestinal tract.

Herbs to speed up metabolism

As a way to change the speed of metabolic processes, various herbal infusions and decoctions are sometimes used. It is important to take into account the absence of allergies, health problems and other characteristics of the body that indicate that before use herbal infusions It is better to consult a doctor. Herbs that speed up metabolism may include the following:

• Chinese lemongrass;
• ginseng;
• Echinacea purpurea;
• rose hip;
• series;
• black currant or strawberry leaves.

Exercises to speed up your metabolism

Besides proper nutrition and vitamin complexes to speed up metabolism, sports exercises are sometimes recommended. How to improve your metabolism with exercise? The following will be useful:

1. Walking at a moderate pace and walking in the fresh air - they do not require special training or visiting the gym.
2. Another exercise can be squats, which can be done at home.
3. Sometimes push-ups, running in place, and abdominal pumping are recommended. Interval training, in which physical activity alternates with rest while performing one group of exercises, is becoming popular.

How to slow down your metabolism and gain weight?

When thinking about how to slow down your metabolism, it is important to remember that such actions will not always be beneficial for a person’s health, even if it is necessary for weight gain. There are several recommendations, the implementation of which may make it possible to slightly reduce the rate of metabolic processes, but the absence medical control when carried out, they can cause negative consequences:

• long sleep, because during dreaming many processes in the body slow down, including metabolism;
• consuming fewer calories, which will signal the body to accumulate energy;
• skipping some meals;
• use large quantity complex carbohydrates– cereals, legumes;
• refusal of coffee, green tea.

It is clear that these recommendations basically contradict the principles of proper good nutrition, so they can be applicable in the most extreme cases on the recommendation of a doctor. Don't forget about hereditary factors, which can affect the result of the desired weight gain after a decrease in metabolic rate.

It will be useful for any person to know what metabolism, or metabolism, is, what its features are and what it depends on. Vitally connected with him directly important processes body, therefore, if you observe any signs of metabolic disorders, it is important not to take independent actions without consulting a doctor.