Many times slimming diets, irregular food, leaving breakfast, as well as inadequate supply of calories during the day can slow down the rate of metabolism. Below are 5 simple ways to unscrew and optimize this process.
Determine your caloric demand
The basic step to stabilize metabolism is to provide the right amount of energy throughout the day. The caloric demand will vary depending on gender, age, weight, height, somatyp (ektomorphic, mesomorphic, endomorphic) and the level of physical activity and lifestyle. Caloric demand can be determined using ready-made tables or calculators available on dietetic and sports portals or by means of a formula
PPM for men (kcal / day) = 66.47 + 13.75 W + 5 H – 6.75 A
PPM for women (kcal / day) = 665.09 + 9.56 W + 1.85 H – 4.67 A
Where W – body mass in kg, H – height in cm, A – age in years
Of course, there is no obligation to eat the same number of calories every day. Factors such as changes in temperature, stress, and intellectual effort should be taken into account, which will affect both the energy demand and the subjective feeling of hunger and satiety. However, it is worth making sure that during the week the balance sheet does not deviate too much from the calculated values.
Specify the amount of macronutrients
We deliver energy to the body in the form of three macroelements of proteins, fats and carbohydrates. The energy from carbohydrates should be about 45-60% of the total, energy from fat 25-30%, and energy from proteins 10-30% (where the minimum is 0.8 g protein / 1 kg body weight). Incorrect macronutrient balancing, such as too little protein in the menu or obsessive carbohydrate avoidance may result in a decrease in metabolic rate. This is for several reasons
– TEF (thermic offect of food), or the thermal effect of food. It is the sum of energy necessary to digest and process the food consumed. TEF differs depending on the type of macronutrient consumed.
- Metabolization of proteins requires consumption of 20 – 35% of calories from the food intake
- Metabolization of carbohydrates requires consumption of 5-15% of calories from food intake
- Metabolization of fats requires consumption of 0 – 5% of calories from food intake
Higher intake of protein therefore increases the rate of metabolism.
– work of thyroid hormones – significant reduction of carbohydrates and low energy diets used for a longer period of time may cause disorders of the thyroid hormone, which, among others is responsible for the regulation of metabolic changes in the body. A minimum portion of carbohydrates in a daily menu is considered to be 150 g.
After determining the energy needs and macronutrients, try to stick to a specific nutritional plan. Choose between 4 and 6 meals throughout the day and try to eat at regular intervals at similar times. Plan your meals for the next day and do not skip meals. Pay special attention to breakfast. Eating a meal for up to 1.5 h after a wake-up call is crucial to start a dormant metabolism. Breakfast should account for about 25-30% of the daily energy and contain a good portion of protein (TEF). The largest meal should be consumed at lunchtime (1300-1600 depending on the mode of the day) and contain about 30-35% of calories from the whole day. In the evening eat a light meal and wait 2-4 h before going to bed. The metabolic system works much more efficiently if it has a chance to rest at night.
Change the calorie content of your diet with care
It is not surprising that any major changes in figureheads, beyond training, require adjusting the calorie content and distribution of macronutrients in the diet. To keep your metabolism at a stable level, make these changes carefully and slowly. Both during the reduction process and when building muscle mass, your goal should be to achieve the effect with the least interference in the diet parameters.
The human being is created for the physical activity of performing functional movements, walking, running, lifting, lifting. The sedentary lifestyle and amenities encountered at every step drastically reduce the need for a person to move, which leads in the long run to the impairment of the movement system and a significant decrease in the metabolic rate. If you want to be fit, you have to move. All forms of physical activity, carried out in the minimum 60% of the maximum heart rate, are indicated. Especially high-intensity training such as interval, HIIT, tabata, or some crossfit classes are characterized by a significant acceleration of metabolism. However, they should be performed only after reaching a certain physical capacity and not more than 2-3 times a week due to the high burden on the body.