It is well known that weight loss is associated with metabolism, but do we really know in what way? Myths consider that a thin person's metabolism is "fast" and that of an obese person is "slow" but this is not necessarily the case.
We must know that metabolism alone does not determine weight, it is determined by the amount of calories you consume and how many of them you burn per day. By eating more than you need, you will gain weight and by eating less, you will lose.
Basically metabolism is the process through which the body converts food into energy. During the biochemical process, calories are combined with oxygen to release the energy that our body needs to function.
When your body is resting it also burns calories, since it needs them for breathing, blood circulation, feeding the organs, adjusting the hormonal level and also the growth and repair of cells.
Physical activity and the digestion process also account for the rest of the calories we burn during the day. In this case we determine how much we consume and how much we are willing to burn depending on the frequency and intensity of our activities.
It may seem logical to think that being overweight or gaining significant weight is due to a slow metabolism, but it is also likely to be due to an energy imbalance.
As we age, the amount of muscle mass decreases and body fat becomes more of our body. Men typically have less body fat and more muscle mass than women at the same age. This is why men find it easier to lose and burn a greater number of calories with intense activity.
Having the ability to change the way you eat, exercise more, and do activities to build muscle mass will burn more calories.
##desc2## - Speed up your metabolism to lose weight
The metabolism is a set of chemical reactions that break down food that comes into energy and muscle.
Although many people think that they could lose weight by speeding up their metabolism, this is not necessarily true.
Here are a couple of things you need to know about the complex relationship between metabolism and weight loss.
Popular myths about metabolism and weight loss: ##desc2##
When people refer to metabolism as "fast" or "slow," what they really mean is a measure of basal metabolic rate (BMR). BMR determines the number of passive calories you burn — these are the calories your body consumes at rest
A common misconception is that adding muscle will help you metabolize calories faster — and while this is partially true, resting muscles actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly working to keep you alive and healthy.
There is evidence that cardiovascular exercise can help boost your metabolism for a short period after exercising, but this effect only lasts for about an hour and is generally not enough to cause significant weight loss.
There is also a myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can alter your BMR, it is not enough to make a noticeable difference in your weight. To lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely beyond your control.
Metabolism influences how quickly we lower numbers on the scale even more than diet
Losing weight more or less quickly depends on the basal metabolism of each person, that is, on the minimum energy that the body needs to perform its vital functions. For this reason, knowing each other's is 'essential' to adapt diet and sport to personal needs and goals.
In the middle of 'bikini operation', the most recurrent searches on Google are related to how to lose weight, although not all diets are appropriate for all people, nor should the already known as 'miracle diets' be followed because they imply a lack of minerals and vitamins and subject the body to stress advised against by nutritionists and personal trainers.
For this reason, and with the aim of helping people accelerate weight loss, the experts at 'Zagros Sports' have revealed six tricks to prepare the body for the summer in a healthy way and adopt healthier lifestyle habits.
Do not force the metabolism
Do not force the metabolism If the body needs a minimum daily intake of calories to function properly, suppressing this source of energy will force the metabolism and periodically slow down weight loss. Following a diet with fewer calories than the body needs is in turn an obstacle to physical activity as the body will not have enough energy to deal with it and will be forced. Therefore, it is not advisable to reduce your diet without a prior biophysical study and the recommendation of a nutritionist dietitian.
Once a weight loss routine has been established, its effects can be enhanced by increasing basal metabolism, and the higher the basal metabolic rate, the more calories will be consumed and the volume of body fat will be reduced more quickly.
Reduce sugars before fat
Choosing light or low-fat foods over their conventional namesakes often detracts from the high levels of sugars they contain. In these products, the reduction in saturated fat is compensated by higher levels of sugar, which make weight loss difficult, counteracting the activity that we can do in the gym or the sacrifice of not eating other foods.
High intensity workouts in less time
The interval training high intensity, also known as HIIT, is one of the most effective activities to reduce subcutaneous fat and abdominal. This practice consists of combining short periods of intense anaerobic exercise with light and short periods of recovery. Depending on the intensity and type of exercise, the sessions can last between 4 and 30 minutes.
High intensity training not only provides benefits in the moment, but it also improves insulin sensitivity afterwards, reducing the possibility of accumulating fat. In addition, energy expenditure does not stop at the end of the training, but the body can continue burning energy up to 36 hours after the session.
Follow a diet according to the sport that is practiced
For the 'bikini operation' to be effective there has to be a good synchronization between diet and exercise. An extreme diet or 'miracle', which frequently present a lack of nutrients, cannot go hand in hand with the practice of physical activity, since it is necessary to follow specific eating guidelines.
The fruits and vegetables are foods that provide more nutrients and energy for what should constitute the basis of food. Thus, depending on the intensity of the training, more or less energy will be required since, for example, in the case of resistance exercises a greater contribution of carbohydrates is needed, while training with weights or room machines requires less carbohydrates and fats.
Take care of rest
Adding intense exercise to the daily routine can weaken the body if rest is not taken care of. From the point of view of physical exercise, rest allows to normalize physiological functions, such as blood pressure and the heart system, and thus increase performance, recover the possible damages that have occurred in the training session and replenish energy to continue with the most appropriate routine according to personal goals.