Proper nutrition and healthy lifestyles are excellent allies of the metabolism, or the energy used for the body’s vital physiological processes, which allows us to walk, breathe and transform ingested food into energy and burn calories, causing more to be disposed of easily what you eat.
When the basal metabolic rate slows down, consequently it burns less and extra kilos and inches accumulate easily. “The causes can be as different as thyroid imbalances, too restrictive diets, elimination of certain foods from the diet for a long time such as good fats, proteins or carbohydrates,” explains Dr. Carla Rapagnà, nutritionist biologist.
Even a sedentary lifestyle is the enemy of the correct functioning of the metabolism. “Movement not only helps burn calories, but also preserves the lean mass, also called metabolically active mass. If this decreases, it makes the metabolism less efficient due to the decrease in mitochondria, which can be compared to real nuclear power plants that allow you to burn energy,” says the expert. But what happens when the metabolism is slowed down or doesn’t work as it should? “Our body no longer responds dynamically to stimulations. A vicious circle is created: it is hard to lose weight, you feel tired and exhausted,” explains the nutritionist.
THE SIGNALS THAT THEY SAY THAT METABOLISM IS SLOW
“The most frequent signs of slow metabolism are weight gain or difficulty in losing kilos during a slimming process, slow swelling and digestion, spasmodic desire for sugars. And still alterations to the menstrual cycle, more marked sensitivity to the cold, even with warm or mild temperatures, dry skin and hair. There are different methods to understand if the metabolism is actually slow, for example indirect calorimetry” explains the expert.
So what are the recommendations?
The more muscles you have and the more calories you consume. Do more movement and during the day try to actively contract voluntary musculature such as the buttocks, fists, legs, even when you are sitting.
DON’T GIVE UP ON PROTEINS
Those of fish, eggs and white meat are easily assimilated and have an excellent satiating power.
FOLLOW A CYCLIC DIET
Alternates days with meals that are richer in carbohydrates, with days with richer protein meals: the diet must be cyclical, that is, the daily calories must not always be the same.
DON’T RULE OUT GOOD FATS
Yes to the good fats of extra virgin olive oil, blue fish, nuts and flax seeds. A diet with a low lipid content tends to decrease the production of anabolic hormones, slowing down the metabolism.
SAY NO TO MIDNIGHT SNACKS
Avoid midnight snacks: the calories they supply cannot be burned immediately and are stored in the reserve tissues.