Fast metabolism is a myth
This is how you get a fast metabolism too!
Table of Contents
- That's what our expert says
- How do you boost your metabolism?
- What is the metabolism actually?
- The metabolism and our energy requirements
- Basal metabolic rate:
- Service turnover:
- Fast metabolism: can you influence it yourself?
- Seven tips for a faster metabolism
- More exercise in everyday life
- HIIT workouts
- Muscle mass
- High protein diet
- Regular meals
- Enough water and drinks
- Get enough sleep
- Knowledge to take away
That's what our expert says
"Proper nutrition, sufficient exercise and clever eating habits offer ideal conditions for our metabolism to run at full speed. It is responsible for the nutrients supplied in the cells being broken down, restructured and built into new structures Snack makes the metabolism sluggish, fruits, vegetables, legumes and hot spices help keep the engine of our body going. "
- Recommended foods: Miso, cinnamon, ginger, chilli, coconut oil, lemons, spinach, seaweed, blueberries, apples
- Unfavorable foods: Fried fish, cola, chicken nuggets
Fast Metabolism: How To Boost It?
Who does not know it: the girlfriend who can eat anything you want and still not gain weight. Another one who, to put it exaggeratedly, only has to look at a bag of chips and has the calories on her hips.
How much and what energy we store in the form of fats after eating and how much we burn during the day depends primarily on our personal metabolism.
It is hardly possible to make general statements about the metabolic activity and thus also about the calorie consumption of different people, since the metabolism of each person differs individually.
EAT SMARTER tells you what you should know about your metabolism and what there is 7 tips with which you one fast metabolism can get.
What is the metabolism actually?
All chemical processes in the human organism are collectively referred to as metabolism, or scientifically also metabolism. It is between the Building metabolism and the Energy metabolism differentiated.
in the Building metabolism During chemical processes (also called anabolism), "building materials" such as carbohydrates, proteins or nucleic acids are provided, through which a wide variety of cells are rebuilt.
The Energy metabolism (Catabolism) is responsible for the permanent supply of energy in order to enable the building metabolism, among other things. The energy is provided in adenosine triphosphate (ATP for short). ATP is a molecule that serves as the main store of energy within our cells.
Have a slow one or one rapid metabolism? Make here the test!
The metabolism and our energy needs
In order to keep our entire metabolism running, we need energy every day. How much we burn per day through our metabolic processes varies from person to person.
Our actual everyday Energy requirements is composed Basal metabolic rate and Performance turnover.
Basal metabolic rate:
The basal metabolic rate, or basal metabolic rate, is the amount of energy that the body needs to maintain all vital functions in complete rest, at a room temperature of 28 degrees Celsius and on an empty stomach. The basal metabolic rate is heavily dependent on gender, age, height and body type.
Women generally have a lower basal metabolic rate than men because they have a lower percentage of muscle mass in relation to fat mass. The basal metabolic rate is given in kilocalories per 24 hours.
The output metabolism describes the energy consumption of physical activities and processes that take place in addition to the basal metabolic rate.
This includes all muscle activity (for example when walking or sitting), the energy for growth in children and adolescents, the digestive activities of our body and the energy we use to regulate our body heat.
The performance turnover is given in PAL (physical activity level) and is defined for all types of work and sports.
Our expert explains what a diet specially tailored to your metabolism and blood group brings and what you have to consider:
Fast metabolism: can you influence it yourself?
There are several factors that affect the energy demand, i.e. the speed, of the metabolism. We can influence some of them ourselves and thus have a higher energy requirement, others can hardly be influenced by us.
- Age: The older we get, the slower our metabolism becomes. In the early twenties, the basal metabolic rate of women is 1400 kilocalories per day, from the age of 65 this is only around 1100 kilocalories. You will find out how to eat properly in old age here!
- Muscle mass: The percentage of muscle mass is decisive for the daily energy requirement. Maintaining our muscles accounts for 25 percent of the basal metabolic rate. The greater the percentage of muscle mass in the body, the higher the daily energy consumption.
- Height:Here, too, the following applies: the taller the person, the higher their calorie consumption is understandably.
- Ambient temperature:The body uses more energy in hot areas than in cold areas. Although the body also uses energy to warm it up, this effect is greater when it cools down.
- Physical activity:Daily activity plays a major role in our energy consumption. People with physically demanding jobs, such as waiters or construction workers, consume a lot more energy than people in jobs who sit at a desk most of the day. It is therefore particularly important for them to do additional activity several times a week.
- Hormones:The hormonal balance is also responsible for the daily energy requirement. For example, pregnant women have a higher basal metabolic rate than other women. The pill can also have a positive or negative effect on the metabolism.
- Genes:So far, there are no exact results of studies showing how our genes affect metabolism. What is clear, however, is that some people are born with a faster metabolism than others. The extent to which the faster metabolism affects an underweight or overweight in later life, however, has to be researched in more detail.
So there are a lot of factors that influence our metabolism and thus also our daily energy requirements.
Seven tips for a faster metabolism
When it comes to losing weight, many of us want a faster metabolism. As already explained, the metabolism is related to many influencing factors, some of which can be positively influenced.
EAT SMARTER shows you seven tricks on how you can efficiently increase your basal metabolic rate and gradually get a fast metabolism.
1. Faster metabolism through more exercise in everyday life
For a fast metabolism, every movement counts. The more you move throughout the day, the faster your metabolism is. It doesn't always have to be sport, because even small movements such as regularly going to the coffee machine or climbing stairs to the subway keep your metabolism running throughout the day.
Here are a few tricks on how to integrate more exercise into your everyday life:
- Get up regularly and walk back and forth a little
- Take the stairs instead of the elevator or escalator
- Do small household chores such as hanging up laundry or washing up
- Try to do small exercises while sitting, like lifting your legs, tensing your buttocks or pulling your shoulders up and letting go
- Chew sugar-free gum. Not only does it fill you up, it also helps with digestive problems because it increases stomach activity
- Work standing up if you can. According to studies, this will burn you up to 174 extra calories per day.
2. Faster metabolism through HIIT training
So-called high-intensity interval training (HIIT for short) is about building muscles in a short time and boosting fat burning. At intervals, certain exercises are performed alternately with maximum speed and strength, followed by short rest breaks.
Due to the high intensity, HIIT training helps to accelerate the metabolism particularly well, as the afterburn effect here, in contrast to other sports, lasts for a particularly long time.
Studies have now shown that a HIIT workout contributes to a faster metabolism even after completing the exercise (1).
Fitness Doc Ingo Froböse explains here what you should definitely pay attention to during high-intensity interval training!
3. Faster metabolism through muscle mass
Muscles make up the majority of our basal metabolic rate, because through them we burn around 1200 to 1500 kilocalories per day when we are resting.
The greater the proportion of muscle mass in the body, the higher the basal metabolic rate and also the energy consumption.
Studies have shown that even short units of strength exercises several times a week could increase the basal metabolic rate by an average of eight percent after six months. This equates to around 125 more calories burned per day.
That is why you should make sure that you do weight training in addition to interval and endurance training. Strong muscles not only protect the internal organs and strengthen the immune system, they are also crucial for a fast metabolism (2).
Read here which sports stimulate the metabolism the most!
4. Faster metabolism through a protein-rich diet
The effect of food on the energy metabolism is called the thermal effect or in English also the thermal effect of food (TEF). This means the energy consumption that the body needs to use certain foods.
The thermal effect of protein is much higher than that of carbohydrates or fat. This means that we need more calories to use the protein than we have absorbed through it. Protein-rich food increases your metabolism by 15 to 30 percent.
In addition to a faster metabolism, protein-rich food helps to counteract the breakdown of muscle mass and to keep the metabolism going.
As a result, you lose more fat than muscle and keep your new weight easier (3).
5. Faster metabolism through regular meals
Regular and healthy meals are essential if your metabolism is to function properly. As soon as you eat irregularly or too little, your metabolism switches to "hunger mode".
That means he works less. As a result, fewer calories are used when resting and the body stores the few carbohydrates it consumes in the form of fat.
This mechanism is a kind of protection of our body in case of starvation periods. Since - supposedly - there is less food available, our basal metabolic rate drops and everything we ingest is stored.
So to keep your metabolism going, make sure you eat regular meals (4).
6. Faster metabolism with enough water and drinks
Simple but true: the more water you drink throughout the day, the more additional calories you burn.
Drinking enough water will not only aid your digestion and prevent headaches from dehydration, but it will also get your metabolism going.
To increase this effect, it is best to drink cold water. The body first has to warm it up to body temperature, and that also burns calories.
But how much water should you actually be consuming? The German Nutrition Society (DGE) recommends consuming around 2.7 liters of water a day, around 1.5 liters of which through drinks.
Several studies have now shown that just 0.5 liters of water can increase energy consumption by 5 to 30 percent for the next 60-90 minutes.
In addition, water has also been shown to help maintain and reduce your weight. Drink more water 30 minutes before you eat, and eat less as you feel fuller.
Green tea and coffee can also boost your metabolism. Green tea helps to convert the fat in the body into free fatty acids and thus increase fat burning by ten to 17 percent. This effect is also attributed to coffee, but it is more effective in slim people than in obese people, as a study showed.
If you want to lose weight, black coffee without milk and sugar and unsweetened tea are recommended (5).
7. Get enough sleep
Not getting enough sleep is not only bad for your overall health, but also especially bad for your metabolism.
Some studies have shown that there is a link between sleep patterns and weight gain. Especially children and women who regularly sleep too little were more prone to put on weight.
In addition, children who grow up without a regulated sleep rhythm have a much higher risk of being overweight and obese than children who get enough sleep (6).
Knowledge to take away
Our metabolism consists of two main metabolisms: the building metabolism and the energy metabolism. The building metabolism is responsible for the construction of new cells, the energy metabolism provides the energy required for this. How fast our metabolism works depends on various factors.
In addition to personal factors such as gender, age and height, external factors such as the ambient temperature or physical activity also play a role. A faster metabolism can also be promoted in everyday life.
So you should make sure that you get enough exercise, drink plenty of water, eat protein-rich food and get enough sleep while you work.
In addition, it helps a lot to build up muscle mass through strength or interval training, as muscles consume a lot more energy than fat mass, for example.
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