How to speed up metabolism? “Whatever I do, I can’t lose weight,” and also “I’m damned, I have a slow metabolism.”
I often hear statements like this among my patients, and the good news is that you are not cursed and that you can speed up your metabolism.
It is important to remember that you are unique: Everyone is born with a unique and different biochemical system. You own trillions of small energy factories called mitochondria that produce fuel that drives your entire body. If you can remember some biochemistry classes, then you know that mitochondria convert oxygen from the breathing process and the food you eat into the energy your body uses.
Look at mitochondria as small motors in your body. When scientists mention metabolism, they often think of mitochondria. Efficient mitochondria mean that your body successfully burns calories and has a fast metabolism. Mitochondria that are not effective do not burn calories and slow down your metabolism.
What is metabolism
Metabolism is a term that describes the chemical reactions involved in the life and energy production of the cells of every living thing- Metabolism can be divided into two categories:
- Catabolism – the breakdown of molecules to obtain energy
- Anabolism: the synthesis of all the compounds needed by cells
Metabolism is directly focused on nutrition and available nutrients. Energy formation is one of the vital components of metabolism.
Nutrition metabolism and energy
Nutrition is the key to metabolism. Metabolic pathways are associated with nutrients that are broken down for energy. This energy is needed by the body to create new proteins and nucleic acids, DNA and RNA.
Nutrients vary, and each has its own function. Optimal intake of each is required for the normal functioning of the body. If they are not ingested sufficiently, the health condition worsens.
Nutrients are needed to supply energy, and chemicals are needed that the body cannot synthesize independently. Food provides large amounts of substances essential for the construction, storage, and repair of the organism and tissues and the normal functionality of the body.
Reasons for slow metabolism:
Some traits are genetically innate. Research shows that if you have a parent with type 2 diabetes, your mitochondria are probably 50% less effective at burning calories than the mitochondria of a person without such predispositions.
Predispositions mean that you will gain weight much easier and possibly develop in your body diabetes, further affecting your mitochondria.
Other chronic diseases such as heart problems and depression may develop additional mitochondrial problems.
Diet as a reason for slowed metabolism
The biggest blow comes from your diet. Various aromas and calories give your cells and mitochondria information on what to do. When you ingest large amounts of sugar, inflammatory foods such as refined oils, or consume large amounts of food, you overload your energy factories and damage production.
You should emphasize that you can also get a predisposition for your body to retain fat with your uniqueness. After all, your body is the number one priority, and it keeps you alive, and this fact may not fit your idea of what it will look like in a bathing suit when summer comes. In fact, your body is extremely well adapted to retain fat.
YO-YO child, a calorie-reactive diet or other extreme measures force your metabolism to slow down the storage of fats used on “dark days” that never come.
To optimize mitochondria, you need to eat the right kind of food and eat enough of that food.
Other reasons for slow metabolism
Lifestyle can also affect your mitochondria. Environmental toxins such as pesticides, mercury, and radiation, as well as hidden infections and stress, can have a bad effect on your energy system.
Your intestinal flora can be a problem if there are more unhealthy organisms than healthy ones. Bad microorganisms release toxins called lipopolysaccharides. When these toxins are absorbed, they lead to inflammation in the body and damage to mitochondria. Anything that causes inflammation and oxidative stress threaten your mitochondria.
Fortunately, you have the ability to increase the number of functions of your mitochondria. You can’t turn back time, but you can follow these seven steps to optimize your mitochondria’s work and speed up your metabolism.
How to speed up metabolism? 7 ways
How to speed up metabolism?
- Eat lots of healthy fats. Healthy fats like those from avocados, walnuts, and various seeds, along with fats from wild fish, are the fuel that your mitochondria love. Favorite “gasoline” for mitochondria are medium glycerites or MTC oils found in coconut oil.
- Nutritionists miss various topics, but everyone agrees that we have to eat a lot of fresh vegetables and other plant foods. Foods rich in antioxidants are essential for healthy mitochondria and reducing oxidative stress.
- Avoid sugar and flour. This type of food causes high levels of stress for your mitochondria. In fact, fast-absorbing carbohydrates are the most harmful to the entire system. Detox diets include low levels of sugar and foods that trigger losing weight and improving general health.
- Don’t be obsessed with numbers. Quality above quantity becomes the key in optimizing the work of your mitochondria. Calorie intake is important. If you are of average size, take your weight in kilograms and multiply by 10. If you are very muscular and lean, multiply your weight by 13. If you are very obese, multiply your weight by 8. If you consume calories below this dose, it means that your body is going into a mode of starvation and burning extra fat.
- Move higher and faster. Research shows that high-intensity training (you do your best for 30 to 60 seconds, slows down, and repeats it several times) along with strength training are great incentives for the formation of new, improved mitochondria. By building strength, you build muscles and create a larger number of mitochondria, while interval training improves mitochondrial function. That is, you accelerate the burning of calories.
- Take it coenzyme Q10, alpha-lipoic acid, N-acetyl-cysteine, B complex, and omega 3 acids. These are compounds that speed up metabolism and burn calories and also reduce inflammatory processes in the body.
- Sleep well. Studies show that insufficient sleep increases inflammation, increases the risk of heart disease, and disrupts the immune system, brain, and cell performance. You can also improve your sleep with these 6 methods mentioned above to improve your mitochondria’s work.
You have incredible power to influence your metabolism and your health. Accelerating your mitochondria will speed up your metabolism, and your body will eventually become fit and healthy. Even if you have a genetic predisposition, you can control some predetermined parameters with a healthy diet and lifestyle changes.