The vast majority of people are looking for ways to speed up their metabolism and lose weight, but there are also those who, on the contrary, need to slow down their metabolism. Gaining several kilograms is a great difficulty for them, since food with rapid metabolism is spent on the increased energy needs of the body. To reduce energy costs, it is enough to apply several basic methods related to changes in diet, sleep, physical activity and diet.
Is it worth it?
It is much easier to slow down metabolic processes in the body than to restore them later. If your goal is weight gain (without priority), you should understand that artificially slowing down metabolic processes is always stressful.
- First, the body will strive to recover from a state of stress, which can lead to excessive metabolism later.
- Secondly, this is the optimization of resources, and if you reduce the speed of metabolic processes, then you automatically turn into a sedentary and slow-witted vegetable.
Let's consider the consequences of artificially slowing down metabolic processes.
Short term consequences
In the short term you can expect:
- Decreased brain activity.
- Enhanced production of growth hormone. This is a side effect. The body tries, through hyperplasia, to maintain a balance of strength even with reduced energy consumption, so that while maintaining overall strength, it can find sufficient sources for food in the future.
- Decreased physical energy.
- Constant sleepiness.
- Gaining fat mass.
- Constant irritability.
- Changing daily cycles.
- Decrease in strength indicators.
- Decreased stamina.
- Initial changes in internal organs, which later transform into numerous chronic diseases.
All this is due to the fact that in most cases, a slowdown in metabolism occurs with a change in the catabolic-anabolic background , the body itself is destroyed, believing that it needs to optimize resources before prolonged hunger or other stress (source - Textbook “Biological Chemistry”, Severin).
Long-term consequences
Long-term consequences associated with artificially slowing down metabolic processes can cause very unexpected consequences:
- Violation of hormone synthesis.
- Changes in hormonal levels with an emphasis on estrogen.
- Continuous increase in adipose tissue, leading to extreme obesity.
- Stomach ulcer.
- Changes in the ratio of enzymes in the stomach.
- Changes in insulin levels in the blood.
- Destruction of brain cells.
- Destruction of glycogen depot.
- Fatty degeneration of the liver.
- Atherosclerosis.
- Cardiac ischemia.
- Arterial hypertension.
And many other side effects. As a result, the body will still strive for balance, which will lead to jumps in metabolic rates and will ultimately undermine the athlete’s health.
Principles and reasons
Naturally, metabolism can be artificially accelerated. In this case, the principles of slowing it down lie in returning the body to a state of balance, i.e. a rollback to the previous way of life.
If you start playing sports and your body begins to become exhausted, then it is enough to reduce the intensity, which will again slow down the metabolism in the body and change the balance between catabolism and anabolism.
But still, there are painful signs of an overly accelerated metabolism that require medication and medical intervention. You can understand that your metabolism has gone beyond the norm in the direction of unintentional acceleration by the following factors:
- Constant hunger. Especially if you eat regularly and a lot.
- Excessive release of thermal energy (high temperature).
- Increased physical activity accompanied by insomnia.
- High blood pressure, tachycardia.
- Tremor of the limbs.
- Permanent weight loss.
- Rapid onset of fatigue due to skipping meals.
- A small amount of sleep during the day.
- Changed daily cycles (three sleeps per day, 1-2 hours each, instead of the first 8-hour sleep).
- Emotional instability, ultimately leading to nervous exhaustion and subsequent central nervous system diseases.
The presence of these signs indicates a metabolic disorder, for which it is best to consult a doctor.
In turn, with a slow metabolism, it is also not recommended to take measures on your own, since this may be an indicator of the following number of diseases and conditions (source - Textbook “Human Physiology”, Pokrovsky):
- Hypothyroidism;
- Lack of growth hormone.
- Pathology of the adrenal glands.
- Disturbance in the hypothalamic-pituitary system.
- Hypogonadism.
When trying to interfere with the speed of metabolic processes, you should remember that artificially slowing down metabolism is a direct path to obesity, diabetes and heart disease!
Symptoms
Accelerated metabolism is quite easy to recognize; just take a close look at your body.
Signs:
- Thin. In advanced cases, a person may be on the verge of dystrophy. Almost always, with an accelerated metabolism, the body mass index is much lower than normal.
- Increased appetite. A person constantly wants to eat, the feeling of hunger appears within half an hour after eating.
- The daily calorie content of food is much higher than average. And yet the person does not get better.
- Avitaminosis. This is a characteristic sign of accelerated metabolism, since nutrients do not have time to be absorbed.
- High physical activity. Such people are always on the move. This happens because the breakdown of food releases a large amount of energy that needs to be sold somewhere.
Sometimes accelerated metabolism can be accompanied by less pronounced symptoms: irritability, insomnia, impotence, infertility, etc.
Natural reduction in metabolic rate
Unfortunately, for many, a slow metabolism is not a blessing at all, but a punishment. So, after thirty, a natural decrease in metabolic rate begins, which does not stop until death. All this reduces energy and the amount of food consumed. And among athletes there are people with a very low metabolic rate. However, in order to keep themselves in shape, they need to follow the regime much more strictly. Usually they still speed up their own metabolism to create the necessary form, and then return it to balance.
The only advantage they have due to their low metabolic rate is the ability to maintain the acquired form without any special consequences. Those. With the right diet and daily routine, they can remain dry all year round.
How to speed up your metabolism
There is a whole range of recommendations regarding nutrition, taking special supplements and physical activity to speed up metabolism. What can help make your metabolism faster?
Nutrition
Under no circumstances should you go on low-calorie diets - they work to slow down your metabolism. Give preference to diets high in proteins, the digestion of which requires the maximum expenditure of energy units.
How else can you speed up your metabolism? Consuming foods containing fiber, as well as following a drinking regime, will help speed up your metabolism. Drinking the right amount of water has been proven to improve metabolism.
Contrast shower and healthy sleep pattern
Scientists from NASA conducted a study on the effect of low temperatures on metabolic rate. It turned out that exposure to temperatures from 12 to 18 degrees Celsius helps accelerate metabolism. Taking a contrast shower every day is perfect for such purposes.
Regarding the relationship between sleep and metabolic rate, a study was also conducted here. The results showed that in people who sleep about 5 hours a day for at least a week, their metabolic rate inevitably drops. Optimal for a normal metabolic rate is sleep for 7-8 hours a day.
Sports nutrition
Some sports supplements can accelerate your metabolism to the desired speed. These include:
- L-carnitine: an amino acid that can not only burn fat: it belongs to drugs for starting and accelerating metabolism;
In demand! Ordered 2 times in the last 24 hours
L-Carnitine Comfortable Shape 3000 (Cherry, 500 ml) Carnitine concentrates
MAXLER (GERMANY)
Do you train intensively, but cannot achieve sculpted muscles? Or are the extra pounds not giving up? In such situations, the Fitbar.ru online store recommends...
To favorites
Compare
One left 1 piece. Hurry up to buy!
19 reviews
4.5
- Efficiency 4.6
- Price quality
4.5 - Taste
4.5 - Compound
4.5 - Design
4.5
RUR 1,560
Buy
1 pcs available
Servings:50
L-carnitine 3900 (Raspberry, 1000 ml) L-carnitine
BE FIRST (RUSSIA)
Under high loads, during training, it is important to provide the body with the substances necessary for full functioning. Endurance and strength will depend on this. Be...
To favorites
Compare
46 reviews
4.7
- Efficiency 4.7
- Price quality
4.7 - Taste
4.6 - Compound
4.7 - Design
4.7
RUR 1,490
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:40
In demand! Ordered 2 times in the last 24 hours
L-Carnitine Comfortable Shape 3000 (Mango, 500 ml) Carnitine concentrates
MAXLER (GERMANY)
Do you train intensively, but cannot achieve sculpted muscles? Or are the extra pounds not giving up? In such situations, the Fitbar.ru online store recommends...
To favorites
Compare
19 reviews
4.5
- Efficiency 4.6
- Price quality
4.5 - Taste
4.5 - Compound
4.5 - Design
4.5
RUR 1,560
Offline
2 pcs. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Dolgoprudny, Likhachevsky prospect, 64 shopping center "Confiture", 2nd floor Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:50
L-carnitine 3900 (Cherry, 1000 ml) L-carnitine
BE FIRST (RUSSIA)
Under high loads, during training, it is important to provide the body with the substances necessary for full functioning. Endurance and strength will depend on this. Be...
To favorites
Compare
46 reviews
4.7
- Efficiency 4.7
- Price quality
4.7 - Taste
4.6 - Compound
4.7 - Design
4.7
RUR 1,490
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Dmitrov, st. Zagorskaya, 22, shopping center "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00
Servings:40
L-carnitine 3900 (Wild berries, 1000 ml) L-carnitine
BE FIRST (RUSSIA)
Under high loads, during training, it is important to provide the body with the substances necessary for full functioning. Endurance and strength will depend on this. Be...
To favorites
Compare
46 reviews
4.7
- Efficiency 4.7
- Price quality
4.7 - Taste
4.6 - Compound
4.7 - Design
4.7
RUR 1,490
Offline
1 PC. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00
Servings:40
L-Carnitine 500 mg (60 caps) L-carnitine
NOW (USA)
L-Carnitine (500mg) from NOW is another product based on the amino acid L-carnitine, which helps burn fat and improve overall health. The drug is recommended...
To favorites
Compare
4 reviews
3.8
- Efficiency 3.8
- Price quality
3.8 - Compound
3.8 - Design
3.8
RUR 1,490
Offline
1 PC. at the address: Dolgoprudny, Likhachevsky prospect, 64 shopping center "Confiture", 2nd floor Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00
Servings:60
Lipo-6 Carnitine (120 caps) Weight loss for women
NUTREX (USA)
Looking for a safe fat burner? Are you looking for a company that sells Lipo 6 carnitine cheaply? Online store Fitbar.ru is at your service!
Always in stock Nutrex Lipo 6 Carnitine 120…
To favorites
Compare
14 reviews
4.4
- Efficiency 4.6
- Price quality
4.5 - Compound
4.3 - Design
4.4
RUB 1,690
Offline
1 PC. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:60
- energy drinks containing caffeine: caffeine not only stimulates the nervous system, increases performance and reduces fatigue. This substance can significantly speed up metabolism;
Black Kick bag (Cola, 500 g) Pre-workout with caffeine (without creatine)
MAXLER (GERMANY)
The stimulating effect of the product is ensured by the high content of caffeine and its variety - guarana extract. A combination of pure caffeine (quick effect on the body) and…
To favorites
Compare
17 reviews
4.6
- Efficiency 4.6
- Price quality
4.6 - Taste
4.6 - Compound
4.6 - Design
4.6
590 rub.
Buy
1 pcs available
Servings:16
Fucking Jack Hardcore (Melon, 195 g) Pre-workout with geranium
WTF LABZ (RUSSIA)
Fucking Jack HARDCORE 30serv is a powerful formula for lovers of hardcore stimulation! Creatine Monohydrate is a true natural anabolic! Increases stamina and strength instantly and...
To favorites
Compare
6 reviews
4.9
- Efficiency 5.0
- Price quality
5.0 - Taste
4.7 - Compound
5.0 - Design
5.0
RUB 1,990
Offline
2 pcs. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Dmitrov, st. Zagorskaya, 22, TRC "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:30
Black Kick bag (Cherry, 500 g) Pre-workout with caffeine (without creatine)
MAXLER (GERMANY)
The stimulating effect of the product is ensured by the high content of caffeine and its variety - guarana extract. A combination of pure caffeine (quick effect on the body) and…
To favorites
Compare
17 reviews
4.6
- Efficiency 4.6
- Price quality
4.6 - Taste
4.6 - Compound
4.6 - Design
4.6
590 rub.
Offline
3 pcs. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00 3 pcs. at the address: Serpukhov, Borisovskoe highway, building 1, shopping center "Korston", 1st floor +7(929)552-18-69 Mon-Sun: from 10:00 to 22:00 3 pcs. at the address: Dolgoprudny, Likhachevsky prospect, 64 shopping center "Confiture", 2nd floor Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Dmitrov, st. Zagorskaya, 22, TRC "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:16
NO-Xplode 3.3 (Fruit punch, 555 g) Powerful pump
BSN (USA)
Pre-workout complex BSN NO Xplode 3.3 is very popular among athletes. Its action is aimed at increasing productivity during training. This…
To favorites
Compare
8 reviews
4.7
- Efficiency 4.8
- Price quality
4.5 - Taste
4.6 - Compound
4.8 - Design
4.6
RUR 2,190
Offline
1 PC. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor +7(929)640-01-64 Mon-Sun: from 10:00 to 22:00
Servings:30
- protein: to digest proteins, the body will have to work at its maximum capacity, which will improve the metabolic process;
Metapure Zero Carb Protein (Vanilla, 908g) Whey Protein Isolate
QNT (BELGIUM)
In the dietary nutrition market for athletes, for all healthy lifestyle and nutritionists, and even for expectant mothers, metapure zero carb is considered one of the most effective whey isolates...
To favorites
Compare
- Proteins: 27 g
- Carbohydrates: 1 g
- Sugar: 0.6 g
9 reviews
4.8
- Efficiency 4.8
- Price quality
4.8 - Taste
4.8 - Compound
4.8 - Design
4.8
RUR 2,999
Buy
1 pcs available
Servings:30
Protein Syntha-6 Isolate (Strawberry shake, 912 g) Whey protein isolate
BSN (USA)
The Fitbar.ru online store invites you to purchase BSN Syntha 6 Isolate protein, one of the most famous premium class drugs, created to support…
To favorites
Compare
- Proteins: 25 g
- Carbohydrates: 7 g
- Sugar: 2 g
40 reviews
4.4
- Efficiency 4.4
- Price quality
4.4 - Taste
4.4 - Compound
4.4 - Design
4.4
RUB 2,790
Offline
1 PC. at the address: Chekhov, st. Moskovskaya, possession 96, shopping center "Carnival", 3rd floor +7(929)911-48-77 Mon-Sun: from 10:00 to 22:00
Servings:24
- vitamin and mineral complexes: vitamins B and C, as well as calcium and magnesium, have the ability to positively influence the metabolic process in the body.
Vita Men (180 tab) Men's health
MAXLER (GERMANY)
Vitamins and minerals are an integral part of the healthy functioning of the body. For athletes, it is especially important to monitor their balance, otherwise the effectiveness of training...
To favorites
Compare
62 reviews
4.6
- Efficiency 4.7
- Price quality
4.6 - Compound
4.7 - Design
4.6
RUR 2,390
Offline
1 PC. at the address: Dolgoprudny, Likhachevsky prospect, 64 shopping center "Confiture", 2nd floor Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 2 pcs. at the address: Dmitrov, st. Zagorskaya, 22, shopping center "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00
Servings:60
Ultra Women's Multivitamin Formula (180 caps) Women's Health
VP LABORATORY (UK)
Women's sports vitamins VP Ultra Women's Sport Multivitamin Formula:
- containing more than 50 components for beauty, strengthening women’s health, improving well-being and…
To favorites
Compare
60 reviews
4.5
- Efficiency 4.5
- Price quality
4.5 - Compound
4.5 - Design
4.5
RUB 1,820
Offline
1 PC. at the address: Moscow, st. Starokachalovskaya, building 5a, shopping center "Krug", 1st floor +7 (929) 911-48-98 Mon-Sun: from 10:00 to 22:00 1 pc. at the address: Stupino, Pobedy Avenue, 63a, Kurs shopping center, -1 floor Mon-Sun: from 10:00 to 22:00
Servings:90
-23%
Ultra Women's Multivitamin Formula (90 caps) Women's Health
VP LABORATORY (UK)
Women's sports vitamins VP Ultra Women's Sport Multivitamin Formula:
- containing more than 50 components for beauty, strengthening women’s health, improving well-being and…
To favorites
Compare
60 reviews
4.5
- Efficiency 4.5
- Price quality
4.5 - Compound
4.5 - Design
4.5
RUB 1,290
990 rub.
Offline
2 pcs. at the address: Dmitrov, st. Zagorskaya, 22, shopping center "Center", 3rd floor +7(929)911-47-75 Mon-Sun: from 10:00 to 22:00
Servings:45
Physical activity
It has been proven that people who exercise 2 to 3 times a week or jog at least 3 times a week experience little or no metabolic slowdown.
Slow metabolism is not a death sentence; no matter what the reasons are, this problem can be solved. At the same time, it would be a good idea to undergo a thyroid examination: it happens that a slow metabolism is a sign of diseases of the endocrine system.
Don't miss interesting news and events in the telegram channel: https://tlgg.ru/fitbarnews
For those who are especially persistent
For particularly persistent readers who came to find out what to do to slow down their metabolism and gain weight, and they are not particularly bothered by the consequences, let’s look at what and how you can slow down your basic metabolism.
To slow down your metabolism you need to:
- Determine your current metabolic rate.
- Get ahead of the main factors influencing speed.
- Change your diet.
- Reduce motor and mental activities.
- Get rid of artificial adrenaline stimulants (caffeine, etc.)
- To sleep more.
- Eat less often.
Well, or a life hack from the studio. Beer and sour cream. Beer, in the form of yeast structures enriched with fast carbohydrates, stimulates the increase in insulin. And sour cream will allow it to penetrate directly into the fat depot, practically without being metabolized into intermediate types of glucose. Slow down your metabolism and undermine your health - everything that is necessary to gain weight in the shortest possible time by any means.
Calculation of metabolic rate
Note: the formulas given in this section are presented for informational purposes only and do not in any way affect the actual metabolic rate of a person.
Metabolic rate is determined by many factors, ranging from the natural need for movement, mental stress, natural daily routine, etc. In order to calculate calorie consumption and, based on this, calculate your real metabolic rate, you can read the article presented on our portal about creating a caloric deficit by increasing natural exercise.
Otherwise, many people use the formula for calculating basal metabolism. It is also not perfect; it does not take into account the presence of glycogen reserves and fat deposits. But for people who are not involved in sports, you can use it, albeit with great caution.
For men
Basic index (66)+ (13.7* body weight)+ (5* height) – (6.8* age). So, for example, based on these calculations, a man weighing 73 kilograms, under 25 years of age and up to 185 centimeters tall consumes about 1650 kilocalories for basic needs. This figure is greatly overestimated, since such a man has about 15-17% adipose tissue, which does not consume energy. Accordingly, its real consumption is 1142 (source - Wikipedia).
For women
The formula is similar, only the numbers and coefficients are different. Basic index (665) +(9.6*body weight)+(1.8*height) – (4.7*age). We look at a girl of similar build and age. The basic requirement is only 150 kcal lower than that of a man. And if you remove the fat factor, the results are almost identical. 1106 versus 1142 kcal.
And from this we can draw the following conclusion. The formula is not accurate, does not take into account many factors, and most importantly, it is meaningless, since, despite different coefficients and basic indices, the discrepancy in results for men and women is measured at 100-150 kcal. This means that the second formula, as well as the basic indices, were created exclusively as a marketing ploy.
You can check the results of the formula using the table. The table is calculated for net weight, excluding body fat.
| Men | Women | |||
| Kg | (kcal) | Kg | (kcal) | |
| 3 | 150 | 32 | 1200 | |
| 4 | 200 | 34 | 1235 | |
| 5 | 260 | 36 | 1270 | |
| 6 | 320 | 38 | 1305 | |
| 7 | 370 | 40 | 1340 | |
| 8 | 450 | 42 | 1370 | |
| 9 | 510 | 44 | 1395 | |
| 10 | 560 | 46 | 1420 | |
| 11 | 610 | 48 | 1450 | |
| 12 | 660 | 50 | 1480 | |
| 13 | 700 | 52 | 1510 | |
| 14 | 750 | 54 | 1540 | |
| 15 | 790 | 56 | 1570 | |
| 16 | 820 | 58 | 1600 | |
| 17 | 850 | 60 | 1625 | |
| 18 | 880 | 62 | 1655 | |
| 19 | 910 | 64 | 1685 | |
| 20 | 940 | 66 | 1710 | |
| 22 | 990 | 68 | 1740 | |
| 24 | 1040 | 70 | 1770 | |
| 26 | 1080 | |||
| 28 | 1115 | |||
| 30 | 1150 | |||
| 82 | 1815 | |||
| 84 | 1830 | |||
| 86 | 1840 | |||
Strength loads are needed to improve metabolic processes
When men engage in fitness (no matter for what purpose), they do not shy away from strength training. But women often have problems with this type of physical activity, since for some reason women believe that they do not need strength training. Moreover, they are dangerous for them, as they will lead to an increase in body size and restructuring of the body according to the male type.
It's a delusion. And harmful. Because it prevents fitness classes for weight loss from doing the job they are intended to do - speed up metabolism and get rid of excess fat deposits.
Without strength training, it is difficult to build muscle. And without a sufficient amount of muscle mass, it will not be possible to accelerate metabolism, since muscles in many ways ensure the rapid passage of metabolic processes.
The slowdown in metabolism that occurs with age is largely due to the natural loss of muscle mass after age 40. Strength training helps slow down muscle thinning. Which is important both for enhancing metabolism and for health in general.
Therefore, both men and women must pay attention to strength training when doing fitness. And in order for representatives of the weaker half of humanity to rebuild themselves in a masculine way, they need to take hormonal drugs. It just won't happen on its own.
Products that regulate metabolism
What foods can really seriously slow down your metabolism? There are two main ways to do this.
The first is to use products that make the insulin factor jump. In this case, the decrease in metabolic rate will be more painful and accompanied by greater side effects.
To do this you need to use:
- Lots of fat and sweet at the same time.
- Ignore proteins.
- Eat food with a large gap in time.
As a result, a feeling of hunger within 15 minutes after eating, and then, due to the deficiency that has arisen, the body will independently begin to slow down its metabolism and accumulate everything received into the fat layer.
Option two is less painful. Here you will have to worry about both the calorie content and the nutrient composition. If your goal is to reduce metabolism as much as possible in order to reduce catabolic processes (for example, after a course of anabolic steroids), then you will have to change your nutrition plan as follows:
- Create a sustainable 30% caloric deficit. From this threshold, the body begins to react and reduce metabolic processes in speed.
- Eat the most complex carbohydrates. Only whole grain cereals with a high fiber content.
- Consume large amounts of omega 3 and omega 9 saturated fatty acids at a separate time from carbohydrate intake. The breakdown of fatty acids is a labor-intensive process that will take your body for a long time.
- Eliminate all fast and complex proteins from your diet. Only cottage cheese and casein-containing. Possibly soy.
As you can see, foods that slow down your metabolism have nothing to do with weight gain. And they are usually used both for drying and to accelerate metabolism. Only the serving combination and the number of meals changes.
Change food composition
To slow down your accelerated metabolism and gain weight, you don’t need to eat huge portions of food. It is enough to properly balance the diet from the point of view of nutritional supplements.
Fats
Don't be afraid to include as much fat in your diet as possible, as this is an inexhaustible source of calories. But at the same time, try to consume healthy fats found in meat, fish and oils. But mayonnaise, margarine and trans fats in fast foods are not the best option. Nutritionists advise adding 30-50 ml of vegetable oil (corn, olive, flaxseed) to any dish: porridge for breakfast, salad for lunch, side dish for dinner. Moreover, give preference to unrefined products.
Squirrels
But protein foods in the diet should be limited: eggs, chicken fillet, lean fish, seafood, milk. They have few calories (and you need as many of them as possible), and the body spends a lot of energy on digesting them (and you need to save them). The long-lasting feeling of fullness that protein gives will prevent you from getting hungry, which means cortisol will not be produced and your metabolism will not slow down. But you shouldn’t give up these products at all - just limit their quantity. 1 egg and 1 glass of fermented baked milk per day will be enough.
Carbohydrates
You need to make friends with fast carbohydrates, which are usually criticized by nutritionists. They are contraindicated for people who want to lose weight. But for those who need to slow down their metabolism, they are recommended for use. These include the same refined sugar and all kinds of pastries and bakery products (made from premium flour, of course). The secret is that their structure includes only a couple of monosaccharide molecules (that's why they are called simple). It costs the body nothing to assimilate them in literally half an hour (and that’s the maximum). Moreover, he manages to instantly convert them into fat. You need to consume fast carbohydrates in the evening: they will burn overnight and be deposited in the fat layer.
Cellulose
It’s also better not to get carried away with fiber, like proteins. It is a plant fiber, which is abundant in raw vegetables, fruits, wholemeal flour, and durum wheat. These are the products that form the basis of diets for those who want to lose weight. Your task is completely different. Fiber is digested too slowly, provides a feeling of fullness for a long time and accelerates metabolism as much as possible. You shouldn’t give it up completely (after all, fruits and vegetables contain a lot of vitamins, without which you can’t live), but you should limit the amount of foods rich in it you consume.
Grocery list
As a cheat sheet - foods that slow down metabolism:
- White bread;
- fatty meat: pork, lamb, lard, duck, goose;
- fatty fish: catfish, cod, trout, mackerel, pink salmon, salmon, flounder;
- candies;
- lemonade;
- pasta;
- dairy products with a high percentage of fat content;
- olive, sesame, sunflower, flaxseed, corn oils;
- nuts: pine, walnuts, cashews;
- sweet pastries;
- butter;
- chocolate.
But you will have to give up coffee, citrus fruits and spices (especially ginger).
Always keep this list in front of your eyes to properly plan your diet. This is one of the surest ways to slow down metabolism and normalize weight. The main thing is to stop in time. As soon as you feel that your body weight corresponds to your parameters (age, height), the menu needs to be reviewed again and made as balanced as possible, close to the principles of proper nutrition.
Drugs that have a side effect of slowing metabolism
The list of pills to slow down metabolism includes:
- Drugs that reduce stomach acidity. This is a category of antiulcer drugs, due to the decrease in acidity - metabolic processes, in particular breakdown, proceed more slowly.
- Preparations containing large amounts of estrogenic stimulants. Ordinary female hormones that can be purchased without a prescription at any pharmacy. An excess of estrogen will cause the body to begin storing energy in case of unexpected hunger strikes and pregnancy.
Fun fact: This will happen regardless of whether you are a man or a woman. An excess of estrogen will in any case lead to weight gain, since the body, with such a change in hormonal levels, will not understand its causes.
- Drugs that affect insulin secretion in the body.
Recommendations
The main recommendation is to never slow down your metabolism unless you have specific, severe diseases. In this case, consult a doctor who will prescribe a specific course of treatment. If you just want to gain weight quickly, but at the same time you think that your metabolism is too high, then you are in an advantageous position in relation to most athletes.
With a fast metabolism, you can create an increased positive calorie balance, which will be stored more quickly in glycogen. This means that to gain muscle mass and overall weight, you will have to:
- Increase the amount of proteins and carbohydrates in proportion to costs (by about 30-40% of the current calorie content).
- Use fast metabolism as your ally, replenishing your body with food 5-7 times a day (in large portions).
- Train intensely but briefly. So, you will increase protein synthesis in the body, and at the same time you will not consume much glycogen.
As practice shows, it is ectomorphs that make the biggest and strongest athletes of our time.
True, sometimes in order to gain weight you need to change your hormonal levels (for which AAS are most often used, but you can also get by with natural stimulants). For example, even Schwarzenegger was very thin and had a fast metabolism. This allowed him, at the peak of his career, to have a minimal reserve of adipose tissue in the off-season, and to have one of the most outstanding relief, with an extremely thin stomach.
Proper nutrition for weight gain is very important
Most likely, you've heard this so often that you're pretty tired of it. But I’ll repeat it again: to gain weight, you need to eat. And there are a LOT.
For the average person, 3,500 calories per day are required, assuming an intake of 500 grams per week. That's 3,500 calories over weight maintenance! In addition, for every 3,500 calories, if you are underweight, you are guaranteed to lose 500 grams of weight.
That is, to gain 500 grams, you will need 500 additional calories per day. Not so hard, right?
But take your time! If you have a fast metabolism, these 500 calories will not be enough. You'll need even more extra calories.
This is why calculating the nutritional value of food is so important when gaining weight with a high metabolism - you simply cannot gain weight if you don't have enough calories.
Below are 5 main ways to increase your caloric intake:
Use sports nutrition for weight gain, a gainer supplement
One of the simplest, but incredibly effective ways to gain weight is to add a protein-carbohydrate supplement to your diet - a gainer.
You can easily add those 500 extra calories because the calories in each spoonful of the mixture are carefully calculated.
This is the best option, combining pleasant taste and benefits for the body.
The main disadvantage of such protein supplements is, perhaps, the high price. They cost more than any food. Here everything depends on you, your desires and material capabilities: will you buy only food, or only supplements, or maybe both.
The biggest benefit of using a mass gainer? Convenience!
Cooking takes a lot of time. We often skip breakfast or lunch, simply due to lack of free minutes. With Mass Gainer you won't have to, all you have to do is add water, stir and drink your protein shake.
If you are interested in reading about other protein supplements, please visit the following link
Try to eat as much as possible
Wherever possible, try to add extra calories.
- If you eat pasta, for example, then add 2 tablespoons of sunflower or olive oil to it. You probably won't even feel the difference.
- If you eat cereal or porridge for breakfast, try adding a banana and a spoonful of peanut butter to the finished dish.
- Before eating, drink not a glass of water, but milk.
- If you eat salad, make sure it is dressed. You can add some soft goat cheese.
Consume high-calorie foods to gain weight
I have an article where I talked about inexpensive foods that help you gain weight quickly and are great for slowing down your metabolism. By eating these foods, you can gain weight, but, of course, not immediately. Your main task is to ensure that the basis of your diet is high-calorie.
Every meal you eat should contain carbohydrates. They are often overlooked (especially avoided by people suffering from excess weight), but believe me, carbohydrates are your true friend!
Make sure you eat several pieces of bread, pasta, rice or other grains per day. Fast carbohydrates are what you need!
Increase your appetite
To gain weight at any metabolic level, you must comply with the condition - consume more than you expend. That is, you need to eat more than you did before. Increasing your food intake can be very difficult, especially if your stomach has become smaller from constant dieting.
An active lifestyle and regular physical activity will help you normalize your appetite, but often this is not enough.
There are artificial appetite stimulants that increase hunger.
The best reminder that it's time to snack is a growling stomach!
When you are constantly hungry, you eat more and more food and, as a result, your weight goes up.
It should be noted that Apetamin is not suitable for everyone: it causes drowsiness, especially at the beginning of use.
In addition, this dietary supplement contains gluten and is therefore contraindicated for patients with celiac disease.
But most people tolerate Apetamin well, so it makes sense to consider taking it if low appetite and fast metabolism are preventing you from gaining weight.
Count calories
This will allow you to plan your diet. In addition, it is very convenient to coordinate your workouts and the number of calories you have already received.
You see, it’s quite easy to fall into the misconception “I’m full, which means I’m eating enough.”
Counting calories is easy. The Internet is full of various online calculators, or you can simply type the desired product into the search bar.
For example, let’s put “avocado calories” into the search. We will receive a huge amount of information regarding the nutritional value of this fruit.
When you count calories, it is easier for you to find out how many more calories you need to consume in order to gain weight.
