Metabolism; It is the sum of the reflections that constitute all the production and destruction processes that occur during the maintenance of life in living things.
There are many factors that affect your metabolic rate. For example;
Age: As age progresses, the rate of metabolism decreases, this is a normal process.
Gender: Women’s metabolism works slower than men’s. In addition, metabolism slows down even more in women during the menopause period.
Body Composition: As the fat tissue increases in the body, the rate of metabolism decreases. As muscle tissue increases, metabolism accelerates.
Hormones: Thyroxine hormone secreted from the thyroid gland affects the metabolism. In case of excessive secretion (hyperthyroidism), metabolism accelerates. In case of slow secretion (hypothyroid), metabolism slows down.
Pregnancy and lactation: After the first months of pregnancy, the rate of metabolism begins to increase.
Diseases: The rate of metabolism increases in febrile diseases.
Persistent Hunger: Prolonged hunger and semi-starvation reduce the basal metabolic rate. It is known that an individual who has a restricted diet for a long time has a 20% decrease in metabolic rate.
Sleep: While we sleep, our body continues to exert power. For this reason, a good sleep is valuable.
5 Mistakes That Slow Your Metabolism
1. Getting Too Few Calories
Eating too few calories is one of the main factors that slows down your metabolic rate. A calorie deficit is required for weight loss, but eating too few calories can have the opposite effect and lead to fat gain.
2. Consuming Inadequate Protein
Consuming enough protein is important for reaching and maintaining a healthy weight. Protein; In addition to helping you feel full, it can significantly increase your body’s calorie burn rate.
One of the valuable points that should not be forgotten is the fact that consuming more protein than you need will make the body fat. Do not forget to approach in moderation for every food you will consume ☺
3. A Still Life
Being inactive has negative effects on many people’s metabolic rate and general well-being. Exercising or doing sports will increase the calories you burn. Also, basic physical activities such as standing, pacing and climbing stairs can also help you burn calories.
4. Not Getting Enough Sleep
Sleep is extremely valuable for health.
Not getting enough sleep can lead to the risk of many diseases such as heart disease, diabetes and depression. Studies show that insufficient sleep can slow down the metabolic rate and increase the possibility of weight gain. In addition, sleeping during the day instead of night will not be enough again, as it will disrupt your body’s circadian rhythm.
5. Consuming Sugary Drinks
Long-term consumption of sugar-sweetened beverages is unhealthy. high consumption; Insulin resistance is linked to a variety of ailments, including diabetes and obesity.
When purchasing any packaged product, the food labels must be read. Sugar has many names. For example; Such as fructose, fructose syrup, dextrose, glucose, brown sugar, corn syrup, carob syrup, coconut sugar, rice syrup.
Consuming a lot of fructose-containing drinks can slow down your metabolic rate and promote fat storage in your abdomen and liver.
In order not to slow down your metabolism rate; Strive to learn a healthy, stable and sustainable diet. Stay away from “shock diets” applied under the name of rapid weight loss. Increase your water consumption and activity. Don’t forget to ask a health professional for reinforcements when you’re in need.
Stay healthy.
