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Metabolism is the metabolism of our body. It can be fast and slow, and each of them has its own consequences. Let’s find out where the slow or fast metabolism comes from, what makes it bad and how to fight it.

To begin with, we will calculate how optimal the metabolism in your body should be. It is done according to the formula:

655 + (9.6 x weight) + (1.8 x height) – (4.7 x age)

For example, your age is 30 years, your weight is 70 kg and your height is 165. Then we get the following: 655+ (9,6×70)+ (1,8×165)-(4,7×30)=1483. This is the number of calories you need to eat daily for normal metabolism. These calories should include different fats, proteins and carbohydrates.

Rapid metabolism
Now we understand what slow metabolism is and how to determine what your problem is.

Symptoms

  • Feeling hungry almost immediately after a meal.
  • Skinny.
  • Impossibility to increase muscle mass even in sports.

It can occur for several reasons:

  • Congenital predisposition.
  • Sedosyp.
  • Stress or depression.
  • Smoking.

Of course, it is necessary to fight the problem comprehensively. But what we can do first is to correct the nutrition.

Products that accelerate metabolism:

  • Sugar and baked goods.
  • Fat meat, pork.
  • Potatoes, tomatoes, eggplants.
  • Sweet vegetables and fruits, nuts.
  • Very salty food.
  • Smoked meat, sausages.
  • Fat butter, mayonnaise.

Of course, you should not abuse the products, because they can cause a blow to your health. But these products are the best option for fast metabolism.

The course of action is as follows:

  • Make a menu for two weeks, which includes these products and eat less calories than you need every day (take away from your optimal number of 200-300 kcal). It is good if you experience a slight hunger for the first time.
  • The body changes to a new diet and begins to accumulate fat, because you put it in a small stressful state. However, if you feel a significant reduction in your well-being and loss of performance, you should not stick to this diet.
  • After two weeks, you switch to a normal diet with a caloric rate. The body will continue to accumulate fat, as it will be adjusted to a new deficit.

Tip: Combine nutrition with strength training. This way you can slow down the metabolism, build up fat and muscle mass.

Slow metabolism
It is also a dangerous phenomenon that affects your overall health and performance.

Symptoms:

  • Overweight.
  • Constant fatigue.
  • Drying skin.
  • Loose nails.
  • Hair loss.
  • Headaches.
  • Loss of memory.
  • Reduced libido.
  • Desire for sweets.

Reasons for slow metabolism:

  • Congenital disorders.
  • Age-related changes in the body.
  • Transient age.
  • Low physical activity.
  • Irregular nutrition.
  • Nedosyp.
  • Hormonal failure.

Reasons may be many. First of all, it is worth taking care of your own nutrition.

Products that accelerate metabolism:

  • Water.
  • All-grain products.
  • Red beans.
  • Chicken.
  • Fish.
  • Cabbage.
  • Citruses and green apples.
  • Non-fat dairy products.
  • Chicory, ginger.
  • Red pepper, spinach.
  • Coffee and green tea.

We act as follows:

  • We make a weekly menu where carbohydrates, proteins and fats are combined. In no case we do not miss any of the meals, eat strictly according to the schedule.
  • The body is rebuilt for a new meal. Now he does not need to save fat, because the food is stable, he does not starve (although sometimes hunger may arise because of the desire for fast carbohydrates).

We combine it with light physical activity.

In a month you will see the result not only in weight, but also in your health.

Remember that your goal is not a fast or slow metabolism, but a normalized metabolism. So don’t torture yourself with diets, but approach your health issues comprehensively.

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