What is metabolism?
From a physiological point of view, this is the speed of metabolic processes. Every minute and second, your body synthesizes some cells, and at the same time destroys others. Building muscle tissue or breaking down fat tissue are clear examples of metabolism. The work of internal organs is also subject to the term "metabolism".
Instead of such spatial and abstract definitions of this term, metabolism can be described quite simply - it is the amount of energy that your body needs to remain at rest. In foreign literature, metabolism is the basal metabolic rate, that is, BMR.
Basal metabolism uses up the largest number of calories per day. Your organs, brain, mental activity, and light household activity collectively take up the lion's share of your calories and always use mats to avoid germs during yoga or exercises.
How to speed up a slow metabolism?
How can the amount of calories your body needs slow down or speed up? When someone says, my metabolism is slow, they are talking about a decrease in the energy your body needs at rest. That is, your basal metabolic rate decreases, and your body spends fewer calories on your usual activities. The opposite is also true: a fast metabolism means a high expenditure of calories via your basal metabolic rate.
What's surprising is that most people misuse the terms "fast" or "slow" metabolism. A fat guy supposedly has a slow metabolism, and that's why he gains weight, but in practice it's different - The more a person weighs, the higher the BMR. The body spends more energy even at rest, because the mass is greater, which means more resources are needed, even for banal walking or doing nothing.
Therefore, the thinner a person is, the slower their metabolism is. How do you know if your metabolism has slowed down? - look at your body weight. If your weight increases, your basal metabolic rate increases but make sure your mat should not slippery if you have you can fix it. However, in this case, the concept of "metabolism" is useless and does not provide any important information for someone losing weight.
Why does metabolism slow down?
Of course, aggressive low-calorie diets, improper training, overtraining, lack of good conditions for recovery and many other things will hit your metabolism. It will slow down - that is, the expenditure of calories to maintain life will become less. The body takes such a step to save energy and direct it to recovery from exhausting training and diets. You will want to move less and lie on the couch more.
Modern research shows that the maximum slowdown in metabolism does not exceed 10%. If previously the basal metabolism took 1200 kcal from you, then even with hyperslowdown you will give at least 1080 kcal to BMR. This fact excludes metabolism from the list of potential culprits of weight gain. Everyone is used to blaming the basal metabolism for their problems with their figure. In practice, the slowdown does not exceed 10%.
However, as your weight increases, your BMR increases. That is, with each new kilogram, your metabolism speeds up (you burn more calories at rest), and this weight gain significantly exceeds the imaginary "slowdown".
What can you do to keep your metabolism from slowing down?
Everything ingenious is simple: maintain a small calorie deficit and avoid overtraining. Simply put, train in moderation and eat only with a small deficit, without injuring the body with stress. Rest well and do not forget about the load balance. This is enough to prevent a slowdown in metabolism. And of course, you can gain weight, because as we found out, each new kilogram increases the basal metabolism, and this technically speeds up the metabolism, although the benefit from such acceleration is zero.
Final Words
People get fat for one simple reason – they eat a lot or move little. And sometimes both together. Metabolism slows down, but this is by no means the primary or even secondary factor in obesity. Metabolism is not capable of influencing the figure so significantly. In addition, each new kilogram speeds up the metabolism, contrary to stereotypes. Blaming metabolism and its speed for your physique is stupid
Remember that as you gain weight, you want to move less and less, which causes your calorie surplus to reappear. BMR is important, but it is difficult to influence with diet or exercise. It is more than just a “wheel” that can be turned in both directions. It is a fundamental, complex process that cannot be influenced by simple methods. Keep it simple and don’t believe this outdated and irrelevant myth.
Don't believe the myth of a "broken" or "declining" metabolism. BMR only drops significantly in serious illnesses, such as HIV or cancer chemotherapy. Hopefully, this is not your case.
Resources:
https://www.apsense.com/article/815415-what-types-of-fats-are-there-healthy-and-unhealthy-fats.html
https://wizsimon.teachable.com/p/why-yoga-for-students
https://pressnews.biz/@evansmith/is-it-possible-to-lose-weight-with-yoga-935mperqzjmt
http://alexxnorton.wikidot.com/blog:28