Can you influence your metabolism?

Metabolism could be defined as the collection of all the chemical reactions that take place in our body, it is a process that has an impact on your energy level, body weight and overall health and is rarely the cause of excessive weight gain. In fact, the phrase "my problem is that I have a slow metabolism" is often heard very often these days.

Studies suggest that those who are overweight or obese may have an even faster metabolism than slimmer people. This is because a larger body volume requires more energy to perform basal functions, and the balance between the energy input to our body and the energy expenditure we expend will determine whether there is a change in our body weight. The research shows that obese people eat to maintain the body weight which keeps their metabolism exactly in line with their body composition.

Finally, stating that you have a metabolic problem is a serious matter, and if you have any doubts, it is important that you visit your doctor, so that the necessary tests can be carried out to confirm or rule it out.

Obesity and metabolism

Metabolism is a series of chemical and biological changes that occur in your body to convert food into energy. When our body is deficient in nutrients, it tries to compensate by slowing down the rate of metabolism and therefore the amount of calories burned. The speed at which our metabolism works varies from person to person, some people are born with a faster metabolism than others, and this depends on such fundamental factors as gender, age, height, hormone balance and genetics, although the latter still needs more research into the extent to which our genes influence metabolic rate and therefore also weight gain.

Although metabolism influences the body's basic energy needs, the amount you eat and drink along with the amount of physical activity you do are ultimately the factors that determine your body weight.

Metabolic Syndrome

Metabolic syndrome is also referred to as Reaven's syndrome, insulin resistance syndrome or metabolic syndrome X. It is now considered an important way of assessing cardiovascular risk and diabetes and insulin resistance has been described as a basis for the development of disorders such as increased blood pressure, elevated fasting glycaemia, increased triglycerides, decreased HDL cholesterol, as well as a condition of abdominal obesity. Metabolic syndrome is closely linked to overweight, obesity and lack of physical activity.

Exacerbating factors are age, genetic factors, and poor lifestyle, including physical inactivity and consumption of high-calorie foods rich in saturated fats, concentrated carbohydrates, and salt. Treatment of metabolic syndrome involves treating the underlying diseases, but exercise and weight loss are also necessary to improve insulin sensitivity and reduce blood pressure and cholesterol levels. The bodies of people with metabolic syndrome are often apple-shaped; that is, they have wide waists and carry a lot of weight in the abdomen, so it is just as important to lose weight as it is to reduce waist circumference.

Tips to help the metabolism

Many studies show that there are several ways to boost your metabolism and such simple changes in your routine or habits can make a big difference to your health and body weight. Some examples are as follows:

Eat breakfast. Research has found that people who eat a big breakfast burn twice as many calories compared with those who eat a larger dinner.

Exercise. We know that exercise is essential, the more active you are, the better your metabolism will work. But it is very important to eat healthily and not to eat foods or fluids that contain a high amount of calories or sugars, simply because we are spending a little more energy. If you currently are not doing any exercise, or have problems with mobility, start introducing small steps into your lifestyle habits, such as going for regular walks, taking the stairs whenever possible, making small movements such as moving your legs. Find ways to get your legs and arms active and gradually increase your activity level. If you can swim or run, introduce this activity a couple of times as part of your weekly plan. For example, start with 10 minutes, increase to 20 minutes, then to 30 minutes at each session, as your personal pace allows, and you will notice the benefits.

If you can exercise, then don't hesitate to do high-intensity training, such as sprinting or fast push-ups, both of which really rev up your metabolism, even after the workout.

You should eat complex carbohydrates to keep insulin levels in check.

Hydrate with water and avoid sugary drinks. You can get even more benefit from drinking water before meals, as it will fill you up and reduce calorie intake.

Protein. All foods cause a temporary increase in metabolic rate, known as the thermic effect of food. However, the effect is much stronger after eating protein than after eating carbohydrates or fats. Remember that eating a lot of protein can also counteract the loss of muscle mass and the slowing of metabolic rate associated with weight loss. If you are not vegan or vegetarian, white meats, fish, and protein-rich vegetables such as soy and quinoa are good choices in your daily diet (the latter can be very positive for those who do not eat animal protein).

Alcohol seems to slow down your metabolism, so you'd better cut this habit out of your life. Several studies have shown that the body tends to burn alcohol before food, which means that calories from food are more likely to be stored as fat.

Get enough sleep. Not only is not getting enough sleep bad for your overall health, but it can also lower your metabolic rate and increase your risk of weight gain.

Thyroid and metabolism

Does the thyroid slow down your metabolism?

The answer could be, yes!

The thyroid is an organ that produces thyroid hormones. This organ, which weighs about 30 grams and is in the neck. Plays an important role in the metabolism and has a major influence on our state of health. The function of the thyroid gland is to produce the amount of thyroid hormone required to meet the needs of the peripheral tissues. The synthesis of thyroid hormones that takes place in the thyroid follicle cell requires an iodine supply and the synthesis of a protein. It is, therefore, necessary that the whole process of synthesis, metabolism, regulation, and binding of thyroid hormones to their receptor is done properly. In case the thyroid gland produces too much or too little thyroid hormones it can result in a thyroid disorder in which the body produces antibodies (substances) against its own thyroid cells. If the thyroid gland is functioning properly, it produces enough thyroid hormones day and night. When there is an imbalance in the thyroid the metabolism works differently than it should, and our body starts to develop some discomfort. There is much evidence to show that thyroid hormone is an essential metabolism-enhancing regulator, the insufficiency of which can lead not only to obvious thyroid disease, but also to weight gain and related metabolic problems such as diabetes, high cholesterol, and fatty liver disease.

In case you are wondering whether you may suffer from thyroid disease, just talk to your doctor - a simple blood test can determine how well your thyroid is functioning.

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