Fact number 1
The body spends energy non-stop. Breathing, circulation, digestion ... We spend up to 1200-1500 calories per day (men - about 59 kcal per hour, women -54 kcal per hour). When we start to move, the need for energy automatically increases.
Fact No. 2
Losing weight slows down metabolism. It is known a huge number of cases when people who successfully lost weight on hard diets were simply unable to return to normal nutrition and began to recover literally from everything and with great speed. But the thing is this: if you constantly reduce the daily caloric value, at some point the body will hit but the brakes - the instinct of self-preservation will make you cherish, and not spend every calorie you get. The work of all systems will be limited: the pulse and breathing will become less frequent, the temperature of the body will decrease, it will be difficult to even think about sex - all the meager forces will go on forming strategic reserves for survival in the "hungry" times. Therefore, below the "subsistence minimum" of 1200-1500 kcal, it is simply pointless to go down. Even with slow (most correct) weight loss, metabolism is reduced by 10-20%.
Fact No. 3
The total metabolism is more active than that of lean ones. Perhaps, many will surprise this fact, because it is widely believed that people will not be able to lose weight because they have the same slow and unwieldy metabolism as they themselves. Nevertheless, the heavier and larger the body, the more energy is required to maintain vital functions and the more active the metabolism. For example, with intensive walking, a person weighing 60 kg spends 210 kcal per hour, one who weighs 75 kg, -270 kcal, and 100 kg weight 350 kcal. So it is important to remember and understand that as the weight decreases, the body's need for energy also decreases. And if you are on a "plateau", it probably makes sense to revise the diet and daily calorie content in terms of new energy needs: minus 10 kg = minus 110 kcal per day.
Fact No. 4
Fractional food spurs metabolism. Several small meals help to maintain a slightly increased metabolism. Digestion also requires energy, and its consumption after meals naturally increases. This effect lasts from 3 to 12 (!) Hours, depending on the composition of food. The most energy (and time) is spent on processing protein (it is found in meat, poultry, fish and dairy products) -to 20% of the calories received. The processing of carbohydrates requires 5-10% of the energy obtained from them. The most "energy intensive" are raw vegetables and slightly undercooked cereals. But the assimilation of fat takes only 3-5% of the energy contained in them.
Fact No. 5
Tablets "for metabolism" does not exist. It is often said, especially in advertising, about the fantastic effect on the metabolism of extracts of green tea, chili or coffee. Yes, the listed products can really speed up the exchange processes, but it does not make sense to rely on this effect. Moreover, if there are lots of them and constantly, the magic effect is weakening. Without changes in nutrition and movement, without your active participation, the metabolism itself will not cope with your extra pounds. But it is worth considering that, for example, some psychotropic drugs and antidepressants slow down metabolism, and nicotine speeds up it. Part of this is the problem of excess weight in ex-smokers. 10-15 cigarettes a day increase energy consumption by approximately 10% (100-130 kcal). Hence, after giving up smoking, you need to cut down the usual diet by the same amount. 100-130 kcal is a small jar of sweet yogurt or chocolate candy ...
Fact No. 6
Any physical activity accelerates the metabolism. Hardly a large part of the energy in the state of rest is picked up by muscle tissue. Therefore, active movement in losing weight is needed not only to "burn" calories, but also to build muscle mass. Small changes in lifestyle will easily result in more energy spent than periodic forays into the fitness club. 10-15 minutes of a good load, several times a day, maintain muscle tone and thus activate the metabolism. Of fundamental importance from this point of view does not have, power is training or aerobic, work at the dacha or long walks.
Fact No. 7
Over the years, metabolic processes slow down. From the age of 20, every 10 years, our metabolism is reduced by 2-3%. First, the stage of rapid growth is completed. Secondly, and especially it concerns women, the motor activity decreases with the years and, accordingly, the muscle mass is lost. More precisely, unfortunately, not just lost, but replaced fat. So it's so important not to stop in life! Any increase in motor activity will accelerate the metabolism by at least 20%. The third factor, as scientists suggest, is that over the years, many people have a decrease in the cellular mass of some internal organs - the heart, liver, nights, etc. - and, accordingly, the need for energy for them decreases.
Fact No. 8
Hormonal disorders affect the metabolism, but this is not a verdict. According to statistics, in 98% of cases, excess weight has nothing to do with hormonal abnormalities. And even for the remaining 2% weight control is possible. The metabolism in the first place affects the hormones of the thyroid gland. But with the problems in this area, modern endocrinology successfully copes. Sexual hormones are associated with an age-related decrease in metabolism. And although these circumstances partly explain the appearance of extra pounds, they by no means exclude the disposal of them with the help of rational nutrition, movement, a good psychological attitude.
Fact No. 9
The speed of metabolic processes increases laughter. This is confirmed by studies in the metabolic chamber - it measures the amount of heat that the human body produces, and thus the intensity of metabolism is calculated. So, food in accordance with energy needs, an hour of active movement and 10-15 minutes of laughter a day - all that is needed for active metabolism and successful weight loss.