Weight affects not only appearance but also health. Excess weight causes diseases such as heart attack, stroke, cancer, diabetes and cholesterol. For this reason, it is necessary to reach the ideal weight consciously. Fast metabolism makes it easier to lose weight. exp. Dietitian and Specialist. Clinical Psychologist. Merve Öz made recommendations to increase the metabolic rate, which plays a key role in weight control.
MANY FACTORS AFFECT METABOLISM SPEED
Saying that in order to lose weight, it is necessary to reduce the calories taken and increase the calories spent, Dr. Dietitian and Specialist. Clinical Psychologist Merve Öz reminded that physical activity and metabolic rate are important in reducing calories. Dyt said that metabolic rate is at a very critical point in weight loss and weight control because it causes both the burning of the calories taken and the storage of them as fat in the body. Merve Öz pointed out that in addition to factors such as age and gender, many factors such as nutrition, sleep pattern, water consumption, physical activity, metabolic diseases and stress affect the metabolic rate.
STAY AWAY FROM STRESS
Stating that the body goes into “fight or flight” mode in stressful situations, Dr. dit. Merve Öz continued her words as follows:
“This physiological mechanism, also known as the acute stress response, tells the body that it must respond to a perceived threat. The body prepares itself by releasing hormones such as adrenaline and cortisol. With the secretion of these hormones, the body prepares for vigorous activities and this can cause suppression of nutrition.” Dyt. About methods to accelerate metabolism in weight control and healthy weight loss. Merve Öz conveyed important information.
DO NOT STAY OPEN FOR LONG TIME
Stating that the first of the issues that will accelerate the metabolism is the right nutrition, Uzm. dit. Merve Öz said, “Wrong eating habits such as staying hungry for a long time, snacking at night, eating fast and excessive meals affect the metabolism negatively. Therefore, not eating all day to lose weight will not only help to lose weight, but also cause weight gain. Conversely, diets with adequate carbohydrates, proteins and fats are effective in the regular functioning of metabolism.
CONSUME GREEN TEA
Dyt said that green tea, which is a very powerful antioxidant, also has the ability to accelerate metabolism. Merve Öz gave the following information on the subject:
“In a study conducted by comparing the group that took green tea extract with 60 obese individuals in Thailand; It has been determined that green tea reduces body weight by increasing energy burning and fat oxidation. In another study conducted by examining male participants for 8 weeks, it was determined that those who drink green tea increase fat burning during both exercise and rest.
ATTENTION TO INSUFFICIENT AND OVERSLEEP
Saying that adequate and quality sleep is also very important in increasing the metabolic rate, Dyt said. Merve Öz said that both insufficient sleep and too much sleep can affect this balance. Stating that this situation has been revealed in many studies, Dyt. Merve Öz gave the following information:
“As a result of several studies, a higher prevalence of obesity has been found in individuals who sleep poorly. However, it is also known that insufficient sleep plays an important role in glucose metabolism and the hormones that regulate metabolism. Insufficient sleep; Studies have shown that it reduces the level of leptin (satiety) hormone, while increasing the level of ghrelin (hunger) hormone. However, adequate sleep is important for metabolic rate, as not only insufficient sleep but also excess sleep has the potential to disrupt the body’s metabolic balance.
DRINK 30 ML OF WATER PER KG
Stating that water, which is involved in many of the vital functions of our body, is also a necessary element in burning fat, Uzm. dit. Merve Öz said, “If a person does not have a health problem and does not warn the physician about this, 30 milliliters of water should be consumed per kilogram per day. In other words, a 60 kilo person should consume 60 x 30 milliliters = 1800 milliliters of water. Regarding the effect of water on the metabolic rate, Dyt. Merve Öz, “In a study examining the effect of water on metabolic rate and adipose tissue metabolism by drinking 500 milliliters of water to 14 healthy adults, it was found that drinking 500 milliliters of water increased the metabolic rate by 30 percent. An increase was observed in the 10-minute period after drinking water, and the maximum speed was reached in the range of 30-40 minutes. It has been calculated that this thermogenic effect will increase energy consumption by about 100 kJ, and as a result of the study, it is predicted that drinking 2000 ml of water will increase energy consumption by 400 kJ.
ACT TO ACCELERATE METABOLISM
“As the muscle mass in the body increases, the required energy and building blocks will increase, so the metabolic rate will increase,” said Specialist. dit. Merve Öz said, “In addition, people with more muscle mass will work more muscles during movement, so their metabolic rate will be higher.”