Be careful, excessive exercise will make you fatter? Do these 4 things to boost your metabolism

When I was young, no matter how late I stayed up or how much I ate, I never felt fat. But once I turned 30, I felt like I was gaining weight just by breathing. Why is there such a big difference? It turns out it’s because the metabolism of my body’s factory has decreased. Is it possible to increase it? Every time I hear that metabolism is important, I want to ask what exactly is metabolism? This time, an expert finally shares with us in detail the importance of metabolism to the body, the reasons why metabolism decreases, and how to improve metabolism. Once many concepts are clarified, we will know where the problem lies.

What is metabolism?

Metabolism refers to the way your body converts the food you eat into energy, or in other words, burns the calories you consume. This mechanism operates 24/7, 365 days a year: Whether you are active or asleep, it burns calories to convert into fuel for your body to breathe, circulate blood, repair itself - and perform basic functions necessary for survival.

Everyone's metabolic rate is different. The idea that genetics influences metabolic function is only part of the truth; the main cause of the influence is a combination of nature and nurture. Based on this, we find out the factors that affect the speed and efficiency of metabolism.

What factors affect metabolic function?

● Thyroid

Many factors affect how efficiently your metabolic system works, including how each person's body processes sugar and how the body responds to exercise. Many of these factors are related to the function of the thyroid gland. The thyroid gland produces specific hormones that regulate metabolic rate, as well as heart and digestive function, muscle control, brain development, and mood.

● Insulin secretion

Eating patterns have changed over the years, and people around the world eat differently: some still insist on eating three full meals a day, some skip breakfast, some regions eat a large lunch followed by a small and late dinner, and some choose to eat smaller meals throughout the day. In addition, some people often eat snacks instead of regular meals, which may cause a surge in insulin secretion. Insulin's job is to regulate blood sugar levels—which is a good thing—but a sudden surge in insulin can cause the body to store excess sugar as fat instead of using it as energy. Sugar stored in the body becomes more difficult for the body to metabolize and utilize.

● Excessive exercise

“Stress, inflammatory foods, and over- or under-exercise are major factors that affect metabolism ,” explains Lyn Genet-Recitas, author of The Metabolism Plan. “Stress can be relieved and diet can be controlled, but it’s often hard to define what constitutes too much or too little exercise, and everyone struggles to find the right amount.” While high-intensity interval training is often used to boost metabolism, Genet-Recitas says such intense exercise can cause a surge in cortisol (the hormone that responds to stress), which can affect thyroid and insulin production, often causing fat to accumulate in the area around the stomach.

The best way to boost your metabolism

Here are some practices that have a significant impact on metabolic function. You can follow these practices to actually maintain your metabolic function and allow it to operate at peak efficiency.

1. Sleep

When the topic comes to improving health or body systems, getting enough sleep is often the first piece of advice. Lack of sleep can lead to increased stress and inflammation in the body, which can cause weight gain and affect your health. "Lack of sleep slows down the metabolic rate. Less than seven hours is insufficient, and for every two hours of sleep lost, the metabolism slows down and you gain half a kilogram," said Genet-Recitas.

2. Exercise

Too much exercise puts extra stress on the body, causing it to produce more cortisol and slow down its metabolic function. “Active exercise, which is when you push yourself to go all out, only takes eight to 12 minutes for most people,” Genet-Recitas says. She recommends "other forms of exercise, like walking to work, gentle yoga, core exercises that don't get your heart rate up." She also advises that if exercise is scheduled too closely, coupled with "the daily stress of juggling work and family, it can cause a cortisol spike." The timing of your exercise can also make a big difference; it's best to avoid exercising close to bed, as this stimulates your adrenal glands and prevents your body from winding down properly.

3. Diet

Eating the right amount of vegetables, beans, proteins and fruits is key to maintaining metabolic function. The complex carbohydrates in these foods burn slowly into energy, keeping you in a steady state of slow insulin release and maintaining a constant metabolic rate, allowing you to stay energized and continuously nourish your body throughout the day. Refined sugars, on the other hand, have the opposite effect, surging insulin production and throwing the whole system off balance, slowing your metabolic rate and causing your body to store sugar as fat rather than burning it for energy.

A smoothly functioning digestive system is also key. Red meat, for example, requires more work from the body to digest; and, perhaps more surprisingly, green smoothies and raw kale can also disrupt the system. These foods contain substances called goitrogens - foods containing these substances include certain leafy vegetables such as kale, broccoli, cabbage, soy products such as tofu, strawberries, flax seeds and peanuts - which Genet-Recitas explains affect the body's ability to absorb iodine (which is necessary for the functioning of the thyroid gland; it is found in seaweed, salt, tuna and shrimp), overstimulating the thyroid gland and slowing down metabolism .

However, it is not necessary to completely eliminate goitrogens from your diet. Those who need this most are those who are iodine deficient or have pre-existing thyroid problems. Or, if you consume too much goitrogens—like someone who consumes their nutrients entirely through green smoothies—that could also set off a cascade of reactions in your body.

Monounsaturated fats - such as coconut oil, olives and avocados - and polyunsaturated fats - containing omega 3 and omega 6 fatty acids, such as fatty fish - have a positive effect on metabolic function and can balance the body's cholesterol levels, control blood sugar levels and keep cells functioning efficiently. They also help with the absorption of fat-soluble vitamins, such as vitamin E.

I still have to remind you, please remember that everyone is different. Different foods may affect each person differently , so it's best to be familiar with your own digestive system - if you're unsure, it may help to keep a food journal or make an appointment to see a licensed dietitian to assist you.

4. Intermittent fasting

Eating only during an 8-10 hour period and fasting the rest of the time has been reported to effectively regulate the body's metabolic function and reduce the risk of conditions such as obesity, diabetes, liver disease and high cholesterol. Intermittent fasting also allows the body to naturally develop insulin sensitivity, which is an indicator that cells and body systems—including the metabolic machinery—are functioning efficiently. Insulin absorbs glucose and converts it into fat which is stored in nearby cells, ultimately lowering blood sugar levels. It can effectively control the secretion of insulin and reduce the body's demand for it, which means that less excess fat will be stored in the body.

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