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Video: Metabolism has nothing to do with it
2024 Author: Seth Attwood | [email protected]. Last modified: 2023-12-16 15:55
You've probably read or heard that after the “40 years” mark, people inevitably begin to gain weight, and metabolism, or metabolism, is to blame for this. It slows down with age, and we get fat. So listen the latest news from the world of science.
In the second half of life, metabolism really slows down, but the rate of this slowdown is very small. Some researchers even say - minimal! If you do not suffer from a serious metabolic disorder, then it is not his fault that you gain weight.
Metabolism has different phases
Resting metabolismis how much energy our body expends when we lie on the couch on Sunday morning. It depends on a combination of constant factors, for example, height, gender, heredity, and nothing really can be changed here.
In addition, there are three more phases of metabolism, all of which are active. It is about them that they usually say that certain foods or types of movement can "slow down" or "speed up" your metabolism.
The first phase is metabolism during meals. It turns out that while we chew, swallow and digest, we also burn a small amount of calories (about 10% of the daily value). This is called the "thermal effect of food". This process can be sped up (just a little) by drinking stimulating drinks (like green tea or coffee) or eating a lot of protein with chili peppers. However, do not hope to lose kilograms in this way - it has been experimentally proven that we are talking, rather, about grams. Metabolic-boosting foods do this very little.
Better to go straight to the second phase of active calorie burning - movement!
Any movement - whether you are climbing stairs, nervously wandering back and forth in the office, or doing sports in the sweat of your brow - forces you to expend energy. This is the second phase - metabolism during exercise.
After it comes third phase: we are at rest, but calories are still "burned out" … That is, in terms of weight loss, lying on the couch after a workout is more effective than before. This is called "oxygen debt" - the load has already ended, and oxygen in the body continues to be burned at an increased rate by inertia.
So, if you want to lose weight, only the last two phases matter.
In this case, the nature of the loads is also important. For example, many people think that strength training - barbells, kettlebells, dumbbells, and the like - will help you burn pounds more efficiently, but research does not support this. The fact is that different organs and parts of our body burn different amounts of calories, and muscles are not at all in the first place here. The brain, for example, consumes more calories than the biceps.
Here is what Claude Bouchard, professor of genetics at the University of Louisiana Biomedical Center, says:
“Brain function is about 20% of resting metabolism. The next is the heart, which works without ceasing - another 15-20%. Then - the kidneys, lungs and other tissues. About 20-25% remains on the muscles."
So while exercising on machines is a healthy, healthy habit, don't expect them to seriously speed up your metabolism. Work betterthose types of movement in which everything works: the heart beats actively, the lungs breathe powerfully, that is cardio workout:
- walking,
- run,
- swimming and so on.
In general, the secret turned out to be simple and rather boring.: firstly, with age, we simply move less - not only do we not go in for sports, but we just walk less and sit more. And second, we cease to be aware of the nutritional needs of our own bodies. The mechanism that controls appetite becomes less functional with age; we do not understand that it is time to stop, and we add supplements to ourselves.
There is only one conclusion: do not blame everything on metabolism, it is not his fault. You just need to move more and reduce portions
True, there is a saying about the fact that no one follows complex advice, because they are too complex. And simple - because they are too simple.
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