If we want to lose a few kilos we must force our body to get going. If we lead a sedentary life, we may not gain weight, but we will not lose weight either.
We spend months and months following strict diets, we take maximum care of each food we put on our plate, and yet we do not see results. We cannot lose weight. Not a gram. What is this about? It’s about our metabolism.
The usual thing is that we go to the doctor and that a nutritionist prescribes us a more adjusted diet according to our particularities.
However, it is always worth knowing why this problem is caused and what are the guidelines that we should follow.
In this sense, our metabolism can change due to many factors. Discover them with us.
What is metabolism?
We have heard many times about metabolism, and how it influences us when it comes to losing weight more or less quickly. However, sometimes we get used to using terms without knowing very well what they really are.
Then, explained in a simple way, we will tell you that metabolism is a set of chemical reactions, through which we release energy and promote the proper functioning of the cells of our body.
All these processes are carried out through catabolism and anabolism, essential processes that help us achieve all this:
- Breathe and get oxygen for our cells.
- Boost blood circulation.
- Regulate body temperature.
- Allow us to properly digest food and nutrients.
- Eliminate waste through urine and feces.
As you can see, it is a complex mechanism that includes important basic processes for our body and that, in turn, also involves numerous organs.
Metabolization is, in essence, a complex network of physicochemical reactions that change over time and that can also be affected by external causes.
Why does our metabolism change?
Hormonal changes
Our metabolism changes over the years.
Although it is true that the weight of genetics determines whether we inherit a more active or slower metabolism, as we mature, our ability to lose weight becomes more complicated.
For what is this?
- As the years go by, women reach menopause, and we produce less estrogen and progesterone. All this is causing small changes.
- There is a slowdown in the metabolic rate and a decrease in basal metabolism. That is, we need less energy on a day-to-day basis, and any excess that the body does not need turns into stored fat.
- In addition, we also lose muscle mass, which also becomes a decrease in metabolic rate.
Physical exercise
It is possible that you come home tired, that you do not stop all day and that, however, all that activity is not reflected in your body.
- We must bear in mind that standing, for example, does not burn energy, nor does walking at a normal pace.
- Our heart needs to “get going”, to accelerate at an appropriate rate, not very high but constant.
- We are talking about aerobic exercise, that which favors our heart health and activates our metabolism.
- Leading a sedentary life or one of moderate or low activity accustoms the body to a stable level of energy. At this point we can “not gain” weight but, nevertheless, we will not be able to reduce those extra kilos.
Intake of certain foods
There are certain foods that, eaten on a regular basis, can help us to start our metabolism.
Now, if we accustom our body to a certain type of components, we will be able to slow down all those basic processes at the cellular level that we told you about at the beginning.
Try to avoid excess of:
- Sugars
- Saturated fats
- Refined flours
- Red meat
- Processed foods
How can we activate the metabolism again?
Physical changes, attitude change
You have noticed that your body has changed, that before you used to lose weight easily and that, now, the results are not the same despite the efforts:
- Do not be discouraged, because a low motivation can make us fall into hopelessness and negative emotions end up affecting our health.
- Take it as a challenge. As a sign that now you have to try a little more, and that with efforts there are results.
- It is important that you have the support of your family, friends and the information of your doctors who will tell you why you cannot lose weight more easily.
Foods to include in your diet
- Don’t skip any breakfast, and start the day with a glass of warm lemon water.
- Eat artichokes.
- Do not forget about foods rich in omega 3 such as fish, nuts or avocados.
- Take infusions of ginger, sage, green tea.
- Increase your intake of lean meat.
- Lentil and green sprout salads.
- Eat fruit(pears, apples, grapefruits, oranges, kiwis, papayas)
- Hot peppers or chili peppers.
- Cinnamon.
- Radishes.
- Integral rice.
- Natural white yogurt.
Yes, to aerobic exercises
It is important that you dedicate one hour a day to practicing aerobic exercises. If you wish, and to keep that pact with yourself and not leave it overnight, you can do this in the company of other friends.
For example, you can meet each day to:
- Go out for a walk in the mornings
- Cycling
- Swim
- Dance
What you want, but that forces you to put your heart into operation.
You will see how good you feel and how good you look after a few weeks if you take these recommendations into account!