The basal metabolic rate Corresponds to the minimum energy needed by the body to survive, at rest. Differently formulated, it is the number of calories needed for our body to perform its basic functions: breathing, digestion, nourishing the brain, beating the heart, maintaining body temperature, etc.
Like eating a balanced diet and getting regular physical activity, your basal metabolic rate plays a role A major role in weight loss. In fact, the more weight you have, the easier it is for you to lose weight. But if, despite all your efforts, you have been unable to shed your extra pounds, it may be because you have ‘slow’ metabolism – in other words, You burn fewer calories at rest.
What are the factors that affect basic metabolism?
Basic metabolism varies from person to person, and depends on several factors. Some, which we can hardly work, like Age and genetics. Others, however, are more difficult to modify, such as estrogen deficiency associated with menopause, diabetes, thyroid disorders, or taking certain medications.
But it can also be caused by a slow metabolism bad habits that you have on a daily basis. Good news: It is possible to correct them and thus gradually increase the amount of energy your body expends to ensure its basic functions. still necessary Identify these common mistakesAnd replace it with a better protein. Based on many studies and advice from nutritionists and the American media Eat this, not that!, identified at least twenty-six. We list the most popular in the photos.
“In an effort to lose weight quickly and significantly, many people mistakenly believe that eating as few calories as possible is the best course of action,” says dietitian Lisa Moskovitz. “Not only can this lead to many nutritional deficiencies, in which the body receives less food overall, but in fact it can have the opposite effect on weight loss.”
When you consume too few calories, your body enters starvation mode, forcing it to use muscle mass for energy. It also lowers the basal metabolic rate and reduces calorie burn in order to conserve energy.
The Good Alternative: Instead of Eating Less, Eat Better!
Do you often find yourself grabbing a little beer or a glass of wine to unwind after a stressful day at work? Warning: This habit can slow down your metabolism. “When a person drinks, acetaldehyde (a highly toxic substance) is formed,” says nutritionist Seth Santoro in Los Angeles. “The body spends time trying to detoxify itself, rather than burning calories.” According to one study, drinking alcohol can reduce the body’s ability to burn fat by up to 73%.
Good alternative: Replace a small evening glass of sparkling water with sliced fruit or homemade iced tea, and keep the alcohol for the weekend (consume in moderation).
Muscle is more metabolically active than fat. It follows that the more muscle we have, the more calories the body burns. To gain muscle mass, it is necessary to engage in regular physical activity. But this is not enough. It is necessary to eat enough protein (animal and / or vegetable). The lack can harm the overall gain and thus slow down the metabolism.
The Good Alternative: “Protein needs vary from person to person, but consuming 0.8 to 1 gram of protein per pound of body weight per day is generally sufficient to promote weight loss,” says New Yorker nutritionist Leah Kaufman.
Chronic lack of sleep can slow your metabolism. “This can cause you to burn fewer calories, lose appetite control, and increase levels of cortisol, a fat-storing hormone,” says nutritionist Seth Santoro.
Good alternative: Determine how many hours of sleep you need to be fit and try to go to bed a little earlier to get there. If this seems difficult, start by going to bed 10 minutes earlier. After a week, move your bedtime forward by another 10 minutes. Continue until you reach the ideal rest time.
While taking occasional naps doesn’t have much of an effect on your metabolism, taking them every day can slow it down. Researchers from the University of Colorado at Boulder found that people burn 52 to 59 fewer calories when they sleep during the day. This can be explained by a disturbance in the circadian rhythm, the body’s internal clock, which plays a key role in metabolic function.
A good alternative: Going to bed a little earlier in the evening, rather than going to bed in the afternoon. If you really feel the need to take a nap, limit it to twenty minutes.
If you work all day behind a desk, your body isn’t using its muscles as much as it does in movement—even just walking. So you lose muscle mass and the basic metabolism slows down.
A good alternative: Get up from your seat every hour and walk for at least two minutes. A study shows that these short walks help keep insulin levels stable. So your body will be able to use the calories for energy instead of storing it as fat.
Drinking coffee in the morning is not a problem in itself. Simply put, it is best to start the day with one or two large glasses of water, and drink shortly after waking up, before enjoying your little black baby. It’s, according to New York nutritionist Lisa Jubilee, a great way to boost your metabolism. And for good reason, during sleep, the metabolic function of the body slows down, and in the early morning the latter spends seven or eight hours in a row without being hydrated.
Good alternative: Rehydrate your body upon waking, with a glass or two of water, before stressing your body with any other food or drink. As a bonus, it reduces puffiness and gives energy.
If you spend most of your days at home, you may not see enough daylight…and thus you may be deficient in Vitamin D. Vitamin D is necessary to maintain muscle tissue, which stimulates the metabolism. In any case, this was proven by a study published in Therapeutic Advances in Chronic Disease.
A good alternative: Expose yourself to natural light for 15 to 30 minutes each day. And also bet on foods rich in vitamin D such as salmon or eggs.
Since you’re stuck in the whirlwind of your daily routine, and your eyes don’t always stick to the clock, you tend not to eat at all times. But it can affect your metabolism and your waistline. A 2012 Hebrew University study found that when rats were fed high-fat foods intermittently, they gained more weight than those who ate the same food but on a regular schedule. Experts believe that eating at the same times each day causes the body to burn more calories between meals.
Good alternative: eat at fixed times (more or less).
The thyroid gland affects the metabolism. Thus it can slow it down in the event of a malfunction. For the thyroid gland to function properly, it needs iodine. Most table salt contains it. But if you buy refined sea salt, you may not be getting enough iodine per day. Ultimately, this can lead to thyroid dysfunction and thus a slowed metabolism.
A good alternative: choose Guérande salt or, which is added at the end of the dish, flur de sel, which is much healthier.
For you, it’s impossible to leave the table before eating your dessert? Know that it is not necessary, however, to end your meal in a sweet way. On the contrary, it would be better to get rid of this bad habit if you are having trouble keeping a streak. And for good reason, it causes blood sugar levels to rise dramatically, and the extra sugar that your body doesn’t need for energy is very quickly absorbed by your system and stored as fat. Both mechanisms slow down the metabolism.
Good alternative: Avoid sweets and sweets in general. If you need to finish your meal on a sweet note, have a fruit or compote without added sugar instead.
Researchers from the National Institutes of Health found that participants who slept in 18.8°C rooms for a month doubled the amount of brown fat cells they had. This brown tissue is a type of fat that burns calories instead of storing them. “Brown fat becomes more active at lower temperatures, which helps us stay warm,” says endocrinologist Aaron Sipes. Sleeping in a very hot bedroom does not burn many calories.
The good alternative: Follow the example of this study and do not heat your bedroom above 19°C – the ideal temperature is rather 18°C. As a bonus, your sleep will be of better quality.
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