Overcoming obesity due to slow metabolism & bull; hello healthy

Metabolism is a term for various chemical processes in the body that function to maintain life, one of which is by maintaining energy balance. Even though it is continuous, the metabolic process does not run constantly but rather fast or slow because it is influenced by various factors, and this can happen to anyone. If metabolism slows down, the result is a decrease in the use of food reserves and lead to obesity.

What is slow metabolism and why does it cause obesity?

There are three metabolic mechanisms that occur in our body:basal metabolic rate (BMR), energy metabolism for activity, and energy metabolism to digest food. BMR has the largest proportion in our bodies, which is 50-80%, because this mechanism plays a role in maintaining various organ functions and the balance between fat and muscle. In general, a slow metabolism occurs due to a slowdown in the burning of energy for activity, and the BMR mechanism.

The function of the metabolic process is to provide energy, and replace damaged body cells by breaking down nutrients and food or fat reserves. When metabolism slows down, it will be more difficult for the body to process food for energy. As a result, there is a decrease in muscle mass and the body stores more fat layers.

Causes metabolic slowdown

Here are some things that cause the body's metabolism to tend to be slower:

1. Elderly - The aging process makes it easier for the body to lose various body tissues, one of which is muscle tissue. The decrease in muscle mass will slow down the metabolic process as well as reduce the availability of energy for activities.
2. Lack of calories - going on an extreme diet without adjustment, and calorie intake that is less than normal, causes the body to produce less energy and can slow down metabolism. Over a long period of time, this also causes the body to lose muscle mass.
3. Mineral deficiency - Some of the minerals needed to maintain metabolism are iron and iodine. Lack of iron can cause disruption of oxygen distribution to muscle tissue to burn fat. Meanwhile, iodine deficiency affects the performance of the thyroid hormone so that it can slow down metabolism.
4. Lack of complex carbohydrates - Fiber from whole grains, vegetables, and fruit is a good source of carbohydrates for the body because it can produce more calories, but less are stored as fat.
5. Lack of physical activity - the need for more energy when exercising triggers the body to initiate metabolic mechanisms. By exercising regularly, the body can better maintain muscle mass and speed up the BMR mechanism after exercise.
6. Too much alcohol consumption - because alcohol can interfere with the fat burning process, excess consumption also causes the body to use alcohol more often as energy than fat, as a result, the metabolic process is slower.
7. Disease status - some diseases that disrupt hormonal balance such as syndromes Cushingand hypothyrodism, causing a person's body metabolism to tend to be slower than most normal people.

How to deal with a slow metabolism

Although the body's metabolism decreases with age, keeping your metabolism from being too slow is one of the factors of healthy living. The faster the metabolism, the more energy that is produced from burning calories, and the easier it is to maintain an ideal body weight. Here are some ways to deal with a slow metabolic process:

1. Increase the consumption of protein

Protein is a nutrient that functions as energy and can help replace damaged tissues in the body. Protein can also help metabolize energy to digest food, otherwise known as thermic effect of food (TEF). Consumption of protein-rich foods can increase the metabolic rate three times higher than carbohydrates and fats. Consuming protein while you are on a diet helps you overcome excess hunger and prevents loss of muscle mass which is a side effect of the diet.

2. Do lifting weights and high intensity exercise

Both of these exercise methods encourage muscles to work more effectively and increase metabolism faster even after exercise. Lifting weights also helps increase muscle mass which is useful for preventing metabolic slowdown.

3. Consume cold water regularly

When the need for drinking water is met, the body experiences a temporary increase in metabolism. Conversely, dehydration conditions will slow down the body's metabolism. Drinking cold water will have a better metabolic effect because the body will try to adjust the temperature of the water you drink by burning more calories. Drinking water also helps you to limit the consumption of sugar from drinks and makes you feel full faster.

4. Simultaneous consumption

The caffeine found in coffee and green tea drinks simultaneously acts on the central nervous system and can help increase metabolism five to eight percent higher. This effect is also effective in helping the fat burning process to maintain weight. In addition to caffeine, green tea is also rich in antioxidants that are good for health.

5. Reduce the activity of the ballet

One example of ballet activity is sitting too long when we are working or driving, and this can trigger fat accumulation because it tends to be less active. One way to reduce the effect of sitting too long is to use a standing or standing desk every 30 minutes to move the body while we are working. By standing, we tend to be more active because it can speed up the metabolic mechanism and encourage the body to burn calories.

6. Consume spicy foods

Spicy food sources such as chilies and peppers contain named substances capsaicin which can help the body's metabolism. Although the effect is small, just eating spicy food can burn 10 calories more in one meal.