16 keys to accelerate basal metabolism

We have heard the word metabolism thousands of times and often linked to weight problems or visits to the endocrinologist: "I have a slow metabolism", "I should go to an endocrinologist", etc.

But its true meaning is often unclear. It is, as in many other cases, a common term but not fully known.

An easy definition of metabolism would allude to the biochemical reactions that allow living beings to carry out their vital functions.

In other words, it is the set of chemical processes that take place in our body and allow us to breathe, think, walk...

In short, metabolism is our most complex physiology at the cellular and biochemical level.

What biochemical processes configure metabolism?

An essential part of the metabolic process, essential for life, is obtaining energy, which we get from food.

All the reactions that occur from the time we digest what we eat until the carbohydrates, proteins and fats in food are transformed into energy are part of the metabolism.

The processes by which proteins, hormones and all kinds of molecules that the body needs are synthesized also make up the metabolism.

Therefore, there is a part of the metabolism that is responsible for obtaining energy from food and uses it, and that is what we are going to talk about in this article (catabolic metabolism).

And there is another part of the metabolism that is the one that from the energy obtained synthesizes new molecules and substances (anabolic metabolism).

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Does metabolism influence body weight?

When digesting food, both fats and proteins and carbohydrates will be converted into smaller molecules: fatty acids, amino acids and glucose respectively.

These molecules can now be used by the body's metabolic pathways and converted into energy which, if excessive, will be stored as fat in fatty deposits.

That is the burning point of the matter. Depending on the characteristics of all these processes and the energy needed by the organism in question, there will be more or less fatty deposits.

Metabolism is clearly involved in weight and the amount of fat in the body, but obviously there are many factors that condition it.

One of them and very important is the basal metabolism, which is the energy we need at rest for our organs to work.

Another thing that will also make us need more or less energy is physical activity.

And another one, the energy expenditure that food requires for its metabolism, because although it may not seem like it, absorbing and disposing of the nutrients in food also "burns" calories.

What does basal metabolism depend on?

The so-called basal metabolism will supply the energy that the body needs at rest simply to carry out its normal functions. Because even when we sleep we also consume energy.

This dose of energy represents neither more nor less than about 70% of the total energy.

Basal metabolism is influenced by factors such as gender, body composition, age, physiological state or weight.

The more kilos, the higher the basal metabolism. And as they are lost, therefore, the basal metabolism also decreases.

It is one of the reasons why diets, after a time in which they have managed to reduce weight, begin to be less effective.

Another important factor is age. The older you are, the less metabolic activity, because less energy is needed. Babies are the ones with a higher basal metabolism.

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Is the metabolism of women slower?

In a way, yes. The main reason is that we have somewhat different body compositions.

Women have a significantly higher percentage of body fat than men, as well as less lean or muscle mass: the amount of fat can reach up to 28% while in men it does not usually exceed 15%.

Since fat tissue is much less active than muscle tissue, the energy required by the female sex under equal conditions is logically lower than that of the male sex.

This is one of the reasons why some slimming diets are more effective in men.

Does environmental temperature influence metabolism?

A part of the energy needed by the body is used to maintain its temperature.

When the body requires more energy to maintain homeostasis, it is when the ambient temperature is lower, in the middle of winter for example.

In fact, the typical chill you feel when it's very cold is a strategy used by the body to generate heat.

This energy expenditure varies greatly from one person to another and is one of the factors that can clearly mark the differences in metabolism. Of course, clothing and home air conditioning can minimize or decrease the energy needed.

From what has been said, it can be affirmed that winter causes more calories to be "burned" than summer, even though physical activity is the same.

In fact, this is very clear if you look at how energetic typical winter dishes are compared to summer ones.

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Do we always tend to weigh the same?

Body weight has a clear tendency to remain stable for long periods of time, even in times when dietary habits are not controlled.

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Diets to lose weight or gain weight are initially ineffective when they have to cross the point called set point.

The metabolism refuses to abandon it and causes the complaints of those who are losing weight and suddenly realize that eating very little not only does not lose weight but even recovers it.

Apparently, the function of the set point is not to lose reserves that the body considers necessary.

It seems to be regulated by neurotransmitters, which has sparked interest in finding a substance that acts on this control of energy expenditure.

Does physical exercise activate the metabolism?

It is very important because it can involve a very significant energy expenditure.

The greater the weight of the person who exercises, the greater the energy consumed, so that an overweight person spends more energy exercising than another with a suitable weight.

Another aspect that must be taken into account is the type of exercise that is practiced: a simple walk is not the same as a race on foot or by bike.

However, in general, exercise always represents less expense than basal metabolism. An hour of walking consumes 150-250 calories, which is rather little considering that a person requires 2,000-2,500 calories each day.

In any case, if it is regular, it has a minimum duration of one hour and a moderate intensity can be a very effective way to increase energy requirements and therefore speed up metabolism.

In the same way, it is important to adjust the energy of the diet when you stop practicing regular physical activity.

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Does assimilating nutrients require energy?

Well yes. Although it seems paradoxical, assimilating nutrients from food requires a significant dose of energy.

This is what is called the "thermic effect of food" and can represent 5-10% of total energy expenditure.

In addition, not all nutrients require the same dose of energy: proteins are the nutrients that require the highest energy expenditure. This is partly why very high-protein, low-carbohydrate diets are helpful for weight loss.

This does not mean that it is healthy nor, of course, is it advisable to take more protein than necessary. Let us remember that it is recommended that 12-15% of global energy come from proteins.

From the above it follows that the composition of the diet influences metabolism and weight.

Is there a diet that speeds up metabolism?

That it is really effective, no.

In general, diets cause weight loss not because they speed up metabolism, but because they do not provide enough calories to cover energy needs and the body resorts to fatty deposits.

Now, it is true that a diet that incorporates a remarkable percentage of proteins, in which there is a notable dose of coffee or tea and that involves eating several times a day will make the metabolism slightly more "accelerated".

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In fact, there is no diet or food that by itself significantly speeds up metabolism.

Can a hypocaloric diet influence metabolism?

Yes and for various reasons.

One of them is that for the metabolism to be adequate, meaning all the biochemical reactions that take place in the body to assimilate nutrients from food, vitamins and minerals are needed.

Therefore, the first observation is that an unbalanced or deficient diet can seriously alter this whole process.

Another noteworthy aspect is that always following a hypocaloric diet can slow down the basal metabolism and thus reduce energy needs.

That is why eating less than 1,200-1,100 calories a day chronically is not recommended at all.

Hence also, in general, people who have been on a diet for a long time are less receptive in the long run to losing weight with some type of diet, whatever it may be.

Is there a way to speed up metabolism without side effects?

Exercise, as we have seen, is a great metabolism booster. Its effect, moreover, remains for a while after quitting if it has been practiced regularly.

Another harmless resource to regulate metabolism is to sleep fewer hours if rest occupies an important part of a person's life.

Surely we have all seen at some point that in times of little sleep, weight tends to decrease.

Another system to speed up the metabolism, even if it is almost imperceptible, is to always try to be in cool environments, avoiding excessive air conditioning in the cold months.

It is also useful to eat several times a day menus in which protein foods are always found.

Finally, consuming algae provides the necessary iodine to keep the thyroid in shape.

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Does menopause slow down metabolism?

In some cases, the arrival of menopause leads to weight gain and it is considered that the metabolism "slows down" although this is not exactly the case.

With menopause there is a cessation of menstruation and, therefore, elements such as iron are no longer lost and fewer calories are spent. But this would not be the cause of the weight gain.

Menopause can lead to some emotional instability, especially in predisposed people, which among other consequences can lead to eating more.

In addition, we must not forget that the hormonal irregularities of menopause can cause water retention, with the consequent weight gain. This does not equate to having more fat.

Another very different thing that can cause weight gain is hypothyroidism, which sometimes appears at this time of life.

How can you tell if your metabolism is fast or slow?

It is not easy to determine it since we do not have a clear marker that indicates the exact speed of a person's metabolism.

Now, it is possible to find out if your thyroid, the gland that most influences metabolism, shows normal activity and its parameters are adequate.

On the other hand, one of the indisputable signs of a fast metabolism is that the person quickly loses or gains weight by making small changes in their daily habits.

For example, if walking for an hour every day at a good pace and following the usual diet does not register any type of change in weight, it means that the metabolism is not very fast. The same can be deduced when you only lose weight by following very restrictive diets.

A fast metabolism, on the other hand, results in weight loss with only small decreases in total calories in the diet.

Another way to know the type of metabolism you have, this time more scientific, is to observe how much energy the body consumes through direct calorimetry (which calculates how much heat it releases at rest) or indirect calorimetry (which calculates the heat produced by the body from carbon dioxide and nitrogen that it expels, as well as the oxygen that it sucks in). The more energy you burn, the faster your metabolism.

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What factors slow down the rate of metabolism?

How does the thyroid gland influence metabolism?

If a gland influences metabolism, it is the thyroid. In fact, it affects the metabolism of all the organs of the body; hence the problems that occur in its operation have multiple consequences.

A thyroid that does not work or does not work sufficiently (hypothyroidism) causes, among other things, that the heart rate and breathing rate decrease, that constipation appears easily, that you feel a certain drowsiness and that the weight tends to increase due to a greater slow basal metabolism.

In this case, weight is also gained due to greater water retention and the appearance of edema.

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If the problem is that the thyroid experiences more activity than normal (hyperthyroidism), the effects are more or less the opposite. Iodine deficiency is one of the most common causes of hypothyroidism.

Thyroid hormones include iodine in their composition. This essential element abounds in algae and to a lesser extent in vegetables.

Remember that the thyroid is regulated by the pituitary gland, which in turn is regulated by the hypothalamus. Therefore, a malfunction of the thyroid can be due to a malfunction of the gland itself (primary hypo/hyperthyroidism), of the pituitary gland (secondary hypo/hyperthyroidism) or of the hypothalamus (tertiary hypo/hyperthyroidism).

That being overweight is caused by a malfunction of the thyroid is rare. In addition, currently with hormone replacement treatments, the thyroid can return to normal function without too much difficulty.

Five widespread false myths about metabolism and its changes

1. "Pregnancy changes metabolism forever." No, after delivery it returns to normal. Yes you can change the shape of the body or the rhythm of life.
2. "When you are overweight, the thyroid slows down." The thyroid usually works well in people who are overweight.
3. "In the face of slow metabolisms, it is better not to eat." Eye, digesting spends energy. And prolonged fasts can lower your basal metabolism.
4. "Accelerating the thyroid with a drug is the best way to lose weight." In the past it was done but since this gland influences almost all organs it caused dangerous side effects.
5. "Exercise makes you weigh more." It can increase muscle mass and therefore weight. But muscle requires more energy and makes it easier to lose fat.

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