Metabolism is divided into 2 groups. Metabolism - what is it in simple terms, how to speed up or slow down metabolism? Metabolism and fat burning

Metabolism in the human body

This is a set of chemical reactions that ensures the vital activity and growth of the cell. Metabolism is what is the basis of a living organism, it is the exchange between chemical composition human and environment.

All chemical and natural elements - proteins, fats and carbohydrates - participate in the metabolic processes of our body. Each fulfilling its role - proteins, creating building material, and fats with carbohydrates, regulating the balance of energy costs - clearly and harmoniously interact with each other. They come to the aid of minerals and vitamins that improve the cellular environment.

The exchange of substances consists of two sides:

1. dissimilation - decomposition, decay nutrients.

2. assimilation - synthesis, creation and assimilation of new substances by the body.

These processes go on in parallel throughout life. There are the following stages:

1. The supply of nutrients to the body

2. Suction them out digestive tract

3. Redistribution and absorption of nutrients (tissue stage)

4. Isolation of residues of decay products that cannot be absorbed in the body

Metabolic processes in the body are fast and intensive, although the body does not high pressure and temperature. This speed is provided by the participation of enzymes and other substances.

The role of metabolism

Metabolism deserves to be given the closest attention. After all, the supply of our cells with useful substances depends on its well-established work. The basis of metabolism is chemical reactions occurring in the human body. We get the substances necessary for the life of the body with food.

In addition, we need more oxygen, which we breathe in with the air. Ideally, there should be a balance between the processes of construction and decay. However, this balance can often be disturbed and there are many reasons for this.

Causes of metabolic disorders

Among the first causes of metabolic disorders, a hereditary factor can be distinguished. Although he is incorrigible, he can and should be fought! Metabolic disorders can also be caused organic diseases. However, these disorders are often the result of our malnutrition.

Like an overabundance useful substances and their deficiency is very harmful to our body. And the consequences can be irreversible. An excess of certain nutrients results from overuse fatty foods, and lack - with strict observance different diets for weight loss. The main diet is most often monotonous food, which leads to a shortage of essential nutrients, in turn, this will inevitably lead to the development of various diseases. Allergies to most foods are possible.

Metabolic diseases

Even after balancing all metabolic processes, supplying the body with the missing vitamins, we risk getting a number of serious illnesses caused by the breakdown products of our cells. Decay products have everything living and growing, and this is perhaps the most dangerous enemy for our health. In other words, the body must be cleansed of toxins in time, or they will simply begin to poison it. Remaining in excess, the decay products cause chronic diseases and slow down the work of the whole organism.

In case of violations carbohydrate metabolism arises serious disease- diabetes mellitus, if not fat metabolism cholesterol accumulates (), sickening heart and blood vessels. Free radicals, which become abundant, contribute to the occurrence of malignant tumors.

Frequent consequence metabolic problems is also obesity. This group also includes gout, digestive disorders, some forms of diabetes and so on. imbalance minerals and vitamins leads to damage to muscles, bones, serious violations of cardio-vascular system. In children, this can lead to serious consequences in the form of growth and development retardation. Note that it is not always recommended. additional use vitamins, because their overabundance can also have negative consequences.

Prevention

In order to regulate the metabolic processes in our body, we must know that there are some substances that prevent the formation of toxins and improve the quality of metabolism.

First, it is oxygen. The optimal amount of oxygen in the tissues significantly activates metabolic processes.

Secondly, vitamins and minerals. With age, all processes slow down, there is a partial blockage of blood vessels, so it is important to control the receipt of a sufficient amount of minerals, carbohydrates and oxygen. This will provide Good work water-salt metabolism cells, because as time passes, the cell, drying up, no longer receives all necessary elements for your life activity. Knowing this, it is important for us to artificially nourish aging cells.

There are many recommendations and drugs that regulate metabolism. IN folk medicine seaweed gained popularity White Sea- fucus, it contains a valuable set of minerals and beneficial vitamins needed to improve metabolism. Proper nutrition, exclusion from the diet of foods containing cholesterol and other harmful substances- another way to the perfect functioning of the body.

Education: Moscow medical institute them. I. M. Sechenov, specialty - "Medicine" in 1991, in 1993 " Occupational diseases", in 1996 "Therapy".

Many people who monitor their health and figure are interested in the metabolic process and its features. This is not accidental, because its normal functioning contributes to good and good health. Often also from excess weight and insomnia are associated precisely with problems in the metabolic process. Thanks to our article, you can find out what metabolism is and how to restore it.

Metabolic process: what is it? Factors associated with it

Today, when talking about weight loss, doctors often mention the term "metabolism". What it is plain language? How exactly is this process related to weight loss?

In simple terms, metabolism is a substance that takes place in the body of absolutely every living being. Metabolism also refers to the rate at which the body converts food into energy. More than a thousand chemical processes take place in our body every second. Their combination is a metabolic process. It is worth noting that in men the metabolism is much faster than in women. The speed of this process is directly related not only to gender identity, but also with the physique of a person. It is for this reason that in people who are overweight, the metabolism is slowed down. One more important factors that affect the metabolic process are heredity and general hormonal background organism. If you notice that your body's metabolism has become much slower, the reason for this may be diet, stress, exercise or medication.

Three types of metabolism

Matter and energy are closely related. They are important components of the metabolic process. There are three types of metabolism:

base;
active;
digestive.

Basal metabolism is the energy that the body expends to maintain and function normally. important organs. It is he who ensures the work of the heart, lungs, kidneys, digestive tract, liver and cerebral cortex.

An active metabolism is the energy that is needed for physical activity. It is worth noting that the more a person moves, the faster the metabolic process occurs in his body.

Digestive metabolism is the energy that the body needs to digest the food received. fatty and fried foods take much longer to break down than healthy foods. It is for this reason that those who want to lose weight, but love to indulge in pastries, sodas and much more junk food, needed in urgently review your diet.

end products of metabolism

Over time, the end products of metabolism and the organs that are responsible for metabolism have changed significantly. Excretory processes are directly related to metabolic ones. In mammals, there is a third type of kidney in the body - metanephros. It is she who participates in the formation of final products.

Through metabolism, end products are formed - water, urea and carbon dioxide. All of them later go out of the way. Metabolic organs that are involved in the process of excretion of end products from the body:

kidneys;
liver;
leather;
lungs.

Protein metabolism in the body

Protein is one of the most important components in our body. It is involved in the formation of cells, tissues, muscles, enzymes, hormones and many other important components of our body. Proteins that enter the body are broken down in the intestines. It is there that they are converted into amino acids and transported to the liver. Metabolism is responsible for this important process for humans. It should be noted that when using a large number proteins, protein poisoning is possible. World Organization Health recommends consuming no more than 75 grams per 1 kilogram of body weight per day.

Carbohydrates

biological processes in the body important role in a person's well-being. Metabolism is involved in the breakdown of not only proteins, but also carbohydrates. Due to this, fructose, glucose and lactose are formed in the body. Typically, carbohydrates enter the human body in the form of starch and glycogen. With prolonged carbohydrate starvation, glucose enters the bloodstream.

Carbohydrates are the main source of energy. With their deficiency, a person's performance is significantly reduced and well-being worsens. It is carbohydrates that are important component For normal functioning nervous system. If a person has noticed such signs as weakness, headache, drop in temperature and convulsions, then he needs first of all to pay attention to his daily ration. It is the lack of carbohydrates - common cause bad health.

metabolic syndrome

Metabolic syndrome is a complex of disorders that are observed in overweight people. As a consequence of poor metabolism and obesity, a person can develop insulin resistance. Such a disease can be hereditary or acquired. It is worth noting that, along with metabolic syndrome there are also other changes in the tissues and systems of the body. When the patient may also experience internal obesity. This may lead to the development cardiovascular disease, diabetes and atherosclerosis. main reason syndrome is The most susceptible to it are those people who consume fast food or eat on the go. Often, metabolic syndrome occurs in those who lead a sedentary lifestyle. Scientists have confirmed that overweight directly associated with high mortality from all types of cancer.

In order to diagnose metabolic syndrome, you need to pay attention to the level of glucose in the blood. The very first sign is the presence of fat in the abdomen. Quite often, metabolic syndrome is associated with blood pressure. In people who have problems with metabolism, it rises for no reason.

In order to get rid of the metabolic syndrome, you must first lose weight. To do this, you will need to move as much as possible and revise your diet. Experts recommend that patients who complain of metabolic syndrome regularly visit a massage parlor and a swimming pool. These procedures can significantly improve metabolism. It must also be remembered that drinking alcohol and smoking reduce the metabolic process. In the fight against disease bad habits will need to be abandoned.

The main cause of metabolic syndrome is wrong diet. First of all, it is necessary to abandon and replace them with complex ones. To do this, give preference to cereals, and not flour and sweets. In the fight against metabolic syndrome, food must be undersalted. It is important to include vegetables and fruits in your diet. They are rich in vitamins and microelements.

Gastritis: general information

Often, a violation of metabolic processes is the cause of gastritis. With this disease, the patient has inflammation of the mucous layer of the stomach. Today, gastritis occurs in both adults and children. The first symptom is a slow metabolism. As a result, the patient experiences a breakdown and lack of energy. With gastritis, a person may have heaviness in the stomach, heartburn, vomiting, bloating and flatulence.

With gastritis, the patient is contraindicated:

fatty food;
alcohol;
acute;
carbonated drinks.

At the first symptoms of gastritis, it is urgent to contact your doctor. He will not only advise a diet that will improve metabolic processes in the body, but also prescribe a course of medications.

Chronic pancreatitis

Chronic pancreatitis is a disease caused by a metabolic disorder. With this disease, inflammation of the pancreas is observed. Pancreatitis is most common in middle-aged and older women. A patient with pancreatitis has the following symptoms:

nausea;
loss of appetite;
pain in the stomach;
nausea.

With pancreatitis, you need to change your diet and include healthy foods in it. It is undesirable to eat fatty and fried foods. It is necessary to give preference to products cooked in a steam or oven. When diagnosing gastritis, the patient must completely abandon bad habits.

Irritable Bowel Syndrome. General information about the disease

This is a set of disorders of the metabolic process that lasts for 3 months or more. Symptoms of this disease are stomach pain, flatulence and stool disorders. As a rule, irritable bowel syndrome occurs most often in young people aged 25-40 years. The causes of the disease include malnutrition, not active image life and changes in the general hormonal background.

In the treatment of irritable bowel syndrome, the gastroenterologist will prescribe to the patient whole line research and diet. By following all the recommendations, the patient will be able to quickly and painlessly get rid of the disease.

How to speed up metabolism?

In the fight against excess weight, first of all, we stimulate metabolic processes. However, not everyone knows how to do it right. All necessary recommendations you can find in our article. It is known that metabolism occurs most rapidly in those people whose age ranges from 11 to 25 years. Many experts argue that the metabolic rate directly depends on the temperament of a person. Changes in metabolism may be associated with the presence of infections in the body.

To normalize or accelerate metabolic processes, it is first necessary to move as much as possible. To improve metabolism, it is recommended to combine strength and cardio training. Walking evening walks are also recommended. This is not accidental, because it is after this that metabolic processes continue even in a dream.

Recovery metabolic processes Many experts recommend once a week to visit the sauna and bath. Thanks to this, in addition to speeding up your metabolism, you will improve blood circulation. If you do not have the opportunity to visit the bath and sauna, then you can spend healing procedures in the bathroom. To do this, you must use water, the temperature of which is more than 38 degrees.

To speed up the metabolism, it is important to review your diet. You need to drink at least two liters of water daily. Only healthy and balanced foods should be present in the diet.

Summing up

Many people are interested in metabolism. What is it in simple terms, and how to speed it up, you can learn from our article. Often, it is a slow metabolism that causes not only excess weight, but also a number of diseases. At the first sign of a deviation from the norm, be sure to consult a doctor. Be healthy!

The metabolism, or as it is also called metabolism, is quite simple to speed up, but this will require willpower and a little time. The acceleration of metabolism by this method leads to weight loss and an overall improvement in the condition of the body.

Clinical picture

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Man, like any living system, is unique. In this article, we are interested in its biochemical uniqueness, because metabolism is a biochemical process. This means that his body is built from unique in composition chemical compounds, which are peculiar only to him as species. Of course, it contains substances the same as in other representatives of the animal kingdom, but as for proteins, they are unique.

Suppose you ate a chicken fillet - valuable protein product, which is broken down in the body into its constituent parts, a kind of building blocks. From these links, a new specific protein is assembled, which is no longer characteristic of a chicken, but of a person. This particular process is made up of many reactions.

The same thing happens with any product that ended up in our digestive tract. In total, there are hundreds of thousands of such interactions. All of these together make up metabolism or metabolism. It provides us with energy, builds tissues, and happens continuously even when we are dreaming.

Metabolism consists of two stages:

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Catabolism is a set of reactions that break down complex molecules into simple ones. Accompanied by the release of energy, which is spent on manifestations of vital activity: cell division, muscle activity, digestion of food, etc.
Anabolism is a process opposite to catabolism, which consists in the fact that complex compounds specific to humans are formed from metabolic products. This is also a lot biochemical processes, but for their passage the body expends energy, the same one that was released during catabolism.

In other words, these two processes are interconnected, complement each other and have common name- metabolism.

The speed of these exchange steps depends on various factors:

age;
gender;
health conditions;
individual characteristics of each person;
degree of obesity.

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The term "metabolism" (metabolism) translated from Greek means "change" or "transformation". So what is being transformed?

Metabolism- this is a combination of all biochemical and energy processes in the body, during which the incoming food, water, air are converted into energy and a number of substances necessary to maintain life. This function allows our body to use food and other resources to maintain its structure, repair damage, get rid of toxins, and reproduce. In other words, metabolism is necessary process, without which living organisms will die.

Metabolic functions:

maintaining the constancy of the internal environment of the body in continuously changing conditions of existence and adaptation to changes in external conditions.
ensuring life, development and self-reproduction.

Metabolism begins with the absorption of nutrients needed to sustain life. But we absorb other people's proteins, fats and carbohydrates! And you have to build your own. What do I need to do? Right! Break down the incoming complex substances into simpler components, and then build individual proteins, fats and carbohydrates from them. That is, you must first disassemble, and then build.

Therefore, the entire metabolic process can be divided into 2 closely related components, two parts of one process - metabolism.

1. Catabolism- these are processes in the body that are aimed at splitting food, as well as their own molecules into more simple substances with the release of energy and its storage in the form of adenosine triphosphate (ATP).
The first stage of catabolism is the process of digestion, during which proteins are broken down into amino acids, carbohydrates into glucose, lipids into glycerol and fatty acids. Then, already in the cells, these molecules turn into even smaller ones, for example, fatty acid- into acetyl-CoA, glucose - into pyruvate, amino acids - into oxaloacetate, fumarate and succinate, etc. The main end products of catabolism are water, carbon dioxide, ammonia, and urea.

The destruction of complex substances is necessary for the urgent needs of obtaining energy and building new tissues. Without the processes of catabolism, the body would be left without energy, which means it could not exist. After all, this energy will subsequently be directed to the synthesis of necessary substances, the creation of tissues and the renewal of the body, that is, to anabolism. Energy is also needed for muscle contraction, transmission nerve impulses maintaining body temperature, etc.

2. Anabolism- these are metabolic processes in the body that are aimed at the formation of cells and tissues of this organism. Many substances obtained as a result of catabolism are subsequently used by the body for the synthesis (anabolism) of other substances.
Anabolic processes always proceed with the absorption of ATP energy. In the course of anabolic metabolism, larger molecules are structured from smaller molecules, and more complex ones are formed from simpler structures.
Thus, as a result of catabolism and subsequent anabolism, proteins, fats and carbohydrates characteristic of this organism are built from the nutrients entering the body.

Table 1 Comparison of anabolism and catabolism.

Despite the opposite of anabolism and catabolism, they are inextricably linked and cannot proceed without each other.
The totality of the processes of anabolism and catabolism is the metabolism, or metabolism.
The balance of these two components is regulated by hormones and makes the body work smoothly. Enzymes while playing the role of catalysts in metabolic processes.

How is metabolic rate measured? What's happened metabolic rate?

Measuring the level of metabolism, of course, no one counts the number of newly formed or destroyed cells or tissues.
The metabolic rate is measured by the amount of energy absorbed and released. We are talking about the energy that enters the body with food, and the one that a person spends in the process of life. It is measured in calories.
Calories are to the body like gasoline is to a car. It is a source of energy thanks to which the heart beats, muscles contract, the brain functions, and a person breathes.

When they say "increased or decreased metabolism", they mean an increased or decreased rate (or intensity) of metabolism.

metabolic rate is the amount of energy consumed by the body in calories over a period of time.

How many calories does a healthy person burn per day?
The energy that a person spends in the process of life includes 3 components:
1) The energy that is spent on the main metabolism (this is the main indicator of metabolism) +
2) The energy spent on the assimilation of food - the specific dynamic action of food (SDAP) +
3) The energy that is spent on physical activity.

But when it comes to individual increased or decreased metabolism, it is the main metabolism that is meant.

Basic exchange - what is it?

BX- This minimal amount the energy the body needs to maintain its normal life in conditions of complete rest 12 hours after eating in the waking state and with the exclusion of the influence of all external and internal factors.
This energy is used to maintain body temperature, blood circulation, respiration, excretion, work. endocrine system, the functioning of the nervous system, the processes of cellular metabolism.
Basal metabolism shows how intensively the metabolism and energy in the body proceeds.
Basal metabolism depends on gender, weight, age, condition internal organs, influence external factors on the body (lack or excess of nutrition, intensity physical activity, climate, etc.)
Basal metabolism can increase or decrease under the influence of external or internal factors. So lowering the outside temperature increases basal metabolism. An increase in outside temperature reduces basal metabolic rate.

Why is it important to know basal metabolism?

Because basal metabolism is an indicator of the intensity of metabolism and energy in the body, then its changes may indicate the presence of certain diseases.
For this, the "due basal exchange" is compared with the "actual basal exchange".

Due basic exchange- This is the average indicator, which was established based on the results of the survey a large number healthy people. It is considered to be the norm.
Based on these results, special tables have been compiled that indicate the proper basal metabolism, taking into account gender, age and weight.
The proper basal exchange is taken as 100%. It is measured in kcal per 24 hours.
The proper basal metabolism of a healthy adult is approximately 1 kcal per 1 kg of body weight per hour.

Actual basal exchange is an individual basal exchange individual person. It is expressed as a percentage deviation from the due. If actual basal exchange increased - with a plus sign, if lowered - with a minus sign.

A deviation from the due value by +15 or -15% is considered acceptable.
Deviations from +15% to +30% are considered doubtful and require monitoring and control.
Deviations from +30% to +50% are considered moderate deviations, from +50% to +70% - severe, and more than +70% - very severe.
A decrease in basal metabolic rate of 30-40% is also considered to be associated with a disease that requires treatment for that disease.

Actual basal exchange determined by calorimetry in special laboratories.

Human body needs a lot of nutrients, energy to ensure the work of all body systems. All these processes are the answer to the question, what is metabolism - these are all metabolic processes in the body that occur around the clock. The better a person's metabolism is, the better all systems work. This process is responsible for health, appearance, the amount of force that the body is able to generate.

What is metabolism

Metabolism is called chemical process transformation of nutrients that enter the body in any form. After the food has entered the stomach, the process of splitting begins, it is broken down into small components, which turn into small molecules, from which our body is built. This is a collective term that includes many processes occurring inside the body that affect the physique, hormonal features, the rate of assimilation and the degree of processing of food.

What affects metabolism

The metabolic rate can be normal, high or slow. There is a certain list of factors that affect this indicator. Knowing what can affect your metabolism will help you control this process, avoid extra pounds or, conversely, gain. All these factors relate to nutrition and habits, for example:

Muscle mass. The presence of muscles is a determining factor that affects the metabolic rate. One kilogram of muscles burns up to 200 kcal per day, adipose tissue during the same time will save you no more than 50 kcal. For this reason, athletes do not have problems with excess weight, intensive training accelerates the process of burning accumulations. Muscle mass affects metabolic processes 24 hours a day. And not just during sports.
Frequency, number of meals. Large intervals between meals adversely affect metabolism. The body begins to make reserves, put aside in case of hunger when long breaks. Recommended by all nutritionists fractional nutrition 5-6 times a day, small portions in order to muffle hunger, but do not overeat. The optimal interval between meals is 3 hours.
Food. What you eat also has a direct impact on your metabolism. Often in diets, animals are completely excluded from the diet, vegetable fats, but their absence leads to a slow production of hormones, which slows down the metabolism.
Beverages. Drinking regime helps to speed up the process of splitting with the proper amount of plain water, tea, coffee or juice is not taken into account in general water balance. It is recommended to drink at least 1.5-2.5 liters of water per day.
Genetics. There is a metabolism in the cell, so the genetic data programs them to certain mode. The accelerated metabolism of many people is a "gift" from their parents.
The body's metabolism can seriously slow down psycho-emotional strong shocks.
Diets. Those diets that impose severe restrictions on certain foods often cause a sharp decrease in the metabolic rate, which adversely affects the entire body.
Diseases. different kind pathologies, hormonal abnormalities affect the metabolism and energy.
gender. Men and women have differences in metabolic processes.

What processes are characteristic of metabolism

This concept includes the entire cycle of processing, incoming substances into the body. But there are more specific parts of what is called metabolism. Metabolism is divided into two main types:

Anabolism. This is the process of synthesis of nucleic acids, proteins, hormones, lipids to create new substances, cells and tissues. Fats accumulate at this time, muscle fibers are formed, energy is absorbed (accumulated), its accumulation occurs.
catabolism. The opposite of the processes described above, all complex components break down into simpler ones. Energy is generated and released. At this time, the destruction of muscle fibers occurs, which athletes constantly try to avoid, fats and carbohydrates from food are broken down to obtain additional energy.

end products

Each process in the body does not disappear without a trace, there are always remnants that will be further removed from the body. They are called end products and metabolism also has them, the following options are distinguished from excretion:

through the integument of the body (carbon dioxide);
absorption in hindgut(water);
excretion with excrement (ammonia, uric acid, urea).

Types of metabolism

There are two main types included in the concept of what metabolism is - carbohydrate and protein. The latter includes the processing of this component of the animal and plant origin. In order for the human body to function fully, it needs both groups of these substances. There are no deposits of protein compounds in the form of fat in the body. All human-derived protein undergoes a breakdown process, then a new protein is synthesized with a 1:1 ratio. In children, the process of catabolism prevails over anabolism due to rapid growth body. There are two types of protein:

complete - includes 20 amino acids, found only in products of animal origin;
defective - any protein that lacks at least one of the required amino acids.

Carbohydrate metabolism is responsible for generating the bulk of energy. Identify complex and simple carbohydrates. The first type includes vegetables, bread, fruits, cereals and cereals. This type is also called "useful" because splitting occurs over a long time and provides the body with a long charge. Simple or fast carbohydrates- products made from white flour, sugar, pastries, carbonated drinks, sweets. The human body can do without them at all, they are processed very quickly. These two types have the following features:

complex carbohydrates form glucose, the level of which is always approximately the same;
fast ones make this indicator fluctuate, which affects the mood and well-being of a person.

Signs of a good metabolism

Under this concept falls the metabolic rate at which a person does not experience problems with obesity or uncontrolled weight loss. A good metabolism is when the exchange process does not go too fast or too slow. Each person tries to correct, take control of this issue and achieve optimal metabolism, which would not harm the body.

The metabolism must correspond to the norm, it is different for each person, but if there is excess weight or, conversely, painful thinness, then something in the body is wrong. The main signs of a good metabolic process is the health of organ systems, skin, human nervous system:

no rashes on the skin;
optimal ratio of muscles and body fat;
good condition hair;
normal work gastrointestinal tract;
lack of chronic fatigue.

Metabolic disorders

The reason for deviations in metabolic processes can be different pathological conditions that affect work endocrine glands or hereditary factors. Medicine fights diseases successfully, but so far it has not been possible to cope with genetic predisposition. In the vast majority of cases, the cause of poor metabolism is malnutrition or overly restrictive food intake. Abuse fatty foods, low-calorie nutrition, starvation diets lead to malfunctions of metabolic processes. Bad habits exacerbate the condition:

alcohol consumption;
smoking;
inactive lifestyle.

Symptoms of a metabolic disorder

All of the above causes manifestations of poor metabolism. The condition manifests itself, as a rule, in the form of a set of excess weight, deterioration of the skin and hair. Get rid of everyone negative symptoms succeeds only when the root cause of metabolic disorders (diseases, improper diet, inactive lifestyle) is eliminated. You should take care of your health and normalize the metabolism in the body when the following abnormalities appear:

severe swelling;
dyspnea;
overweight body;
fragility of nails;
change in skin color, deterioration of its condition;
hair loss, brittle hair.

How to slow down

The opposite situation may also arise, in which a too fast metabolism processes the incoming components so actively that a person becomes too thin, cannot gain muscle mass, fat. This condition is not considered normal and metabolic processes must be slowed down. To do this, you can do the following:

drink a little more coffee;
limit the amount of time you sleep;
drink more milk;
have breakfast an hour after waking up;
if you are actively involved in sports, then reduce the load;
eat strictly 3 times a day, servings should bring a feeling of complete satiety;
give up green tea, citrus fruits, food with great content squirrel.

How to speed up metabolism and metabolism

This question is asked more often, especially for people who want to lose weight. If after the tests you are convinced that the cause of obesity is not hereditary predisposition (genetic disorders) or an endocrine disease, you can start to control your diet and physical activity. Below are the options that complex use help you cope with a slow metabolism.

Products

The first thing to change with a low metabolism is nutrition. In 90% of cases, this item is the primary goal for weight loss. It is recommended to adhere to the following rules:

Cellulose. There should be a lot of this product in the diet, this component is absorbed in the digestive tract for a long time, saturating the body for a long time. According to studies, this substance in the diet accelerates metabolism by 10%. You can buy fiber grocery stores, it is also found in durum pasta, cereals, bread coarse grinding.
protein food. Protein has significant thermal properties, for its processing the body has to spend a lot of calories. He also takes part in building muscle mass, which also has a positive effect on increasing the metabolic rate. Lots of protein is in chicken eggs, chicken meat, dairy and fermented milk products.
Citrus. They help stimulate the digestive tract, accelerate the removal of unnecessary water from the body. Grapefruit is considered the best option citrus for weight loss, you can still eat tangerines, oranges, lemons.
Ginger is involved in the transport of nutrients and their absorption. The product helps the body to quickly distribute oxygen throughout the body and thus stimulates the process of fat burning. You can include the product in any form. It does not lose its properties even when heat treatment.
You can lower the amount of sugar in your blood with the help of cinnamon. It not only acts as a means for the prevention of diabetes, but also helps to disperse the metabolism. This component helps only with long-term use.

Beverages

With a sufficient supply of water to cells, regeneration occurs faster, which ensures youthful skin, rapid removal of decay products that have toxic effect on the body. Water normalizes and accelerates the process of splitting, digestion. The volume of liquid is calculated taking into account soups, but coffee or tea is not included in this group. These drinks take up water, so after drinking them, you should drink a couple of cups of plain water.

The main condition for the use of all drinks is the absence of sugar, you can add a substitute if desired. It is recommended to use the following fluids:

fruit drink;
compotes;
hibiscus;
small amounts of freshly squeezed juices;
white, green tea;
herbal decoctions.

Preparations

Drugs cannot radically affect the metabolic rate, they have the necessary effect only in the composition integrated approach: sports, nutrition, rejection of bad habits. The following options are considered popular drugs to improve metabolism:

Steroids. Especially in demand among a bodybuilder, but these medications have a very tangible effect on the hormonal background in the body. In girls, these substances can provoke cessation menstrual cycle, exuberant growth hairline on the body, a change in the timbre of the voice. In men, this medication reduces libido, lowers potency. When you stop taking steroids, there is a very speed dial weight, a strong drop in immunity.
Amphetamine, caffeine, phenamine and other stimulants. Prolonged, uncontrolled intake leads to insomnia, depression, and rapid addiction.
Somatotropin or growth hormone. A gentle drug that helps to gain muscle mass and does not provide much side effects, stimulates metabolism long time.
L-thyroxine. Has a stimulating effect on function thyroid gland, which helps to quickly lose weight without returning it. Of the minuses, there are: irritability, nervousness, sweating, disruption of some body systems.
Clenbuterol. Dramatically increases the rate of metabolic processes, quickly reduces body weight. Of the side effects indicate the occurrence of tachycardia, jumps in body temperature.
Vitamin complexes. Improve general well-being saturate the body essential substances For full-fledged work all body systems. This important source For a full-fledged human life, vitamins support the work of all organs of the body. It is better to use ready vitamin complex which is rich in all kinds of trace elements.

Exercises

If slow metabolism is not a diagnosis due to genetic features body, then sport - milestone on the way to improve metabolism. Any doctor will recommend increasing physical activity if you want to lose weight. Insufficient daily power loads lead to stagnant processes in the body, slow down blood circulation, which adversely affect the nutrition of cells and organs. Daily exercise significantly speeds up the metabolism.

specific and special exercises does not exist for these purposes, it is necessary to give the body a load on regular basis. You can think of this as part of a treatment that significantly raises the quality of the entire regimen. The effectiveness of the diet, drugs to speed up the metabolism will depend on sports. For these purposes, it is recommended to perform daily cardio training:

running on a treadmill or outdoors;
football;
basketball;
yoga;
fitness;
Pilates;
shaping;
aerobics;
cycling or exercise bike.