Metabolism nothing to do with it

You probably have read or heard that after mark "40 years" people will inevitably begin to gain weight, and blame metabolism, or metabolism. He slows down with age, we get fat. Now, listen to the latest news from the world of science.

In the second half of life metabolism really slows down, but the pace of this deceleration is quite small. Some researchers even say the minimum! If you do not suffer from a serious disorder of metabolism, it is not my fault that you got better.




The metabolism is different phases

Metabolism at rest is how much energy our body uses when we're lying on the couch on a Sunday morning. It depends on combinations of fixed factors, such as growth, sex, heredity, and there's nothing really to change will not work.

In addition, there are three phases of metabolism, and all active. It is about them usually say that some foods or types of movement can "slow down" or "speed up" your metabolism.

The first phase is the metabolism at mealtime. It turns out that while we chew, swallow and digest, we are also burning a small amount of calories (about 10% of the daily value). This is called the "thermic effect of food". This process can be speed up (quite a bit), if you drink stimulant drinks (e.g. green tea or coffee) or eat a lot of protein, eating chili peppers. However, do not expect this way to shed pounds is empirically proven that it's more about grams. Foods that accelerate the metabolism, doing it only slightly.

It is better to go to the second phase of the active calorie-burning movement!

Any movement — whether you climb the stairs, nervously roaming up and down the office or a sweat doing sports that cause you to expend energy. This is the second phase of metabolism during exercise.

After him comes the third phase: we are at rest, and calories still burn." That is, from the point of view of weight loss, lying on the couch after a workout more effectively than before. This is called "oxygen debt" — the load has ended, and oxygen in the body by inertia continues to burn an elevated pace.

So, if you want to lose weight, meaning only the last two phases.

The nature of the loads is also important. For example, many people think that weight training — barbell, weights, dumbbells and all in this spirit — allow you to burn the pounds more efficiently, but studies do not confirm it. The fact that different organs and parts of our bodies burn different amount of calories, and muscles here is not in the first place. The brain, for example, consumes more calories than the biceps.

Here is what Claude Bouchard, Professor of genetics Biomedical center University of Louisiana:

"The function of brain activity — about 20% of the metabolism at rest. The following is a heart that works, still another 15 to 20%. Then kidneys, lungs and other tissues. Muscle is approximately 20-25%".

Therefore, although exercise at the gym — useful, reinforces health habit, do not expect that they will help you seriously accelerate your metabolism. Better work those kinds of movements in which everything works: the heart is actively beating, lungs breathing powerfully, that is cardio training:

• walking,
• running,
• swimming and so on.

In General, the secret turned out to be a simple and fairly boring: first, with age we are just moving less and less — not only in sports, but less walking and more sitting. And the second we cease to understand the needs of his own body in the diet. The mechanism that controls the appetite, with age begins to work less; we don't know when to stop, and put yourself supplements.

The conclusion is only one: do not blame everything on metabolism, he is not guilty. You just have to move more and reduce portions.

However, there is a saying about that complicated tips no one follows because they are too complicated. And simple — because too easy.

Author: Ksenia Chermenteeva