How to restore metabolism in the body at home

Can impaired metabolism affect weight gain?

Metabolic processes are the basis of your physical fitness and performance. The faster your metabolism, the easier it will be for you to burn fat or gain muscle. If the metabolism has slowed down, it will be more difficult for the body to process consumed food into energy, and it will store it “in reserve.” This will lead to the growth of adipose tissue. This “snowball” will only grow further. The higher the percentage of body fat, the more your metabolism will slow down. The slower your metabolism, the more energy your body will store as fat tissue. What can you do to avoid falling into this trap?

The answer is simple: train hard. People with high levels of muscle mass and low levels of subcutaneous fat have a higher metabolic rate in the body. The fact is that muscle tissue requires additional energy to function. Each movement is accompanied by a greater consumption of calories than in a person with undeveloped muscles.

Metabolism also tends to slow down with age. That is why over the years it becomes more and more difficult for you to get rid of extra pounds. Metabolic disorders also often manifest themselves in deterioration of the condition of the skin, hair and nails, swelling and poor health.

Minerals and other supplements

A person gets a good effect from the use of additional minerals and vitamins. They should not be confused with medications. But they should be taken in combination only after consulting a doctor. It is he who will advise you on how to improve the metabolism in the body with the help of complexes of vitamins and minerals.

Causes of metabolic disorders

Poor nutrition is the main reason for slow metabolism. It’s not so much the foods you eat that are important, but your eating habits. For example:

Drinking small amounts of water;
Regular consumption of heavy fatty foods, which leads to bloating and decreased appetite;
Overeating or frequent skipping meals (irregular eating);
Low amounts of fiber, vitamins, minerals and antioxidants in the diet.

All this leads to a slowdown in metabolism. Other causes may include bad habits, high stress levels, a sedentary lifestyle, lack of exercise, lack of sleep or hereditary factors. Also a common cause of metabolic disorders are interventions in the endocrine system and the use of hormonal drugs. That is why metabolic disorders after childbirth are a common occurrence that most women experience.

Another common situation is impaired metabolism after a diet. When you want to lose weight, you reduce your caloric intake and limit your intake of certain foods. Over time, this leads to a slowdown in the rate of metabolic processes in the body. If after this you stop dieting and eat whatever you want, this leads to dire consequences: most likely, you will gain even more fat than you did when you started losing weight.

Proper nutrition

Products play an important role in proper nutrition. You just need to introduce some of the foods into your diet that will help improve and speed up your metabolism.

These products include:

Fish.
Lean meat.
Eggs.
All products belonging to the legume family.
Fresh fruits and vegetables.
Cocoa beans.
Spices.
Dairy products.

Every day, you need to eat foods that contain Omega-3 fats and proteins. Vegetables and fruits will provide you with the required amount of fiber. If you choose the right diet, it is possible to restore the metabolic process. Spices you need to include in your diet: curry, ginger, red pepper, cinnamon. They have a beneficial effect on normalizing metabolism.

In addition to nutrition, you need to pay attention to the water-salt regime. You should take the required amount of water daily. Experts recommend drinking several cups of green tea daily. If desired, instead of tea, it is allowed to use herbal infusions according to folk recipes.

About the recommended daily water intake >>

How to restore metabolism?

The key to a fast metabolism is proper nutrition. The first thing you need to do is remove everything unnecessary from your diet. By excess we mean any confectionery and flour products, fatty fried foods, sweet soda and products containing trans fats. The next step is to establish a diet. Nutrition frequency is important for proper metabolism. It's no surprise that your metabolism slows down and you gain weight if you eat twice a day: in the morning and before bed, with a whole day of fasting and catabolic processes in between. The more often you eat, the better. In order for the rate of metabolic processes in the body to be consistently high, it is advisable to eat small portions every 2-3 hours. In total you will get 6-8 meals per day.

The higher your energy expenditure, the faster your metabolic processes will proceed. A rapid metabolism is impossible without increased physical activity. If you have a sedentary job and a generally sedentary lifestyle, exercise is simply vital for you. Going to the gym, swimming, jogging or other types of cardio exercise should become an integral part of your life. This will enhance fat burning, and the desired changes will come much faster.

What needs to be done to restore metabolic processes

Let us note right away: to restore metabolism in the body, we will need time. We are sure that you have already tried all the diets and were happy with the results, but, unfortunately, short-lived. You can also hear from those who want to gain weight that they eat a lot and gorge themselves at night, but they don’t gain weight.

And it won’t gain weight because your metabolic processes are not working correctly: you need to improve the body’s functioning - restore the impaired metabolism.

If you eat a lot at a time, your body will receive a lot of “extra” energy, which it will not be able to use up completely, so some of it will remain on your sides in the form of folds of fat.

If you eat monotonously and do not follow your diet, then there will not be enough energy for metabolic processes to occur in the body - the lack of necessary enzymes and microelements that enter the body with a balanced diet affects it.

Nutrition to restore metabolism should be correct for those who want to speed it up - gain weight, and for those who want to slow it down - lose weight.

Therefore, the first thing those who are looking for how to restore metabolism need to do is improve their diet. Fractional and separate power supply systems have proven themselves well in this regard.

The basic principles of fractional nutrition are:

You need to eat often - every 4 hours, but little - no more than 200 grams. Long periods of time between meals disrupt metabolism.
Breakfast is needed in order to start the metabolic process in the body. Black coffee without sugar and green tea will do this instantly.
The calorie content of food should be at least 1200 kilocalories, no more than 1500 for those who need to speed up their metabolism, and 2000 - 2500 kcal for those who need to slow down their metabolism.
Excess fats and carbohydrates in the body lead to excess weight. Give preference to foods that contain complex carbohydrates, which require energy to be absorbed - cereals, vegetables. Limit pastries and white bread. Consume fats preferably of vegetable origin, avocado oil, olive oil, walnuts.
Those who want to speed up their metabolism need to create a menu so that protein becomes the main component of your diet. Lean meats such as poultry, rabbit, beef, and fish are ideal. Protein is difficult for the body to digest, which means it needs energy to do so. Eating lean meat normalizes metabolic processes by 50%!
Those who want to slow down their metabolism should limit their protein intake and give preference to fats and carbohydrates.
Microelements and vitamins contained in whole grain products restore impaired metabolism in the body. When choosing bread, cereals, and pasta, look for those made from whole grains.
Calcium, which is contained in fermented milk products, speeds up metabolism by up to 70%. So eat sour milk if you want to lose weight!
Of course, water. You can monitor your diet, but if your drinking regime is disrupted, your metabolism will be disrupted. 8 glasses of water daily is the minimum you should increase if you are looking to restore your metabolism.

Read more about fractional meals here.

Proponents of separate nutrition argue that metabolic disorders occur due to the fact that with improper nutrition (not separate) incompatible foods enter the body.

Nutrients enter the bloodstream with food. At the cellular level, an metabolic process occurs - substances disintegrate, divide - what is needed for the body is taken away, absorbed, and what is unnecessary goes back into the blood for further removal.

If at this time there are already remnants of food in the blood from the previous meal, then the metabolic process is disrupted. Therefore, you need to take foods in a strictly defined time sequence so that they all have time to be absorbed by the body.

To do this, you first need to eat foods containing simple carbohydrates - fruits. 2 hours are enough for them to be completely absorbed, then complex carbohydrates are absorbed in 4 hours, and finally proteins – 8 – 10 hours. Only by taking foods in this sequence will you not look for how to restore your metabolism - this is what supporters of separate nutrition say.

Whatever nutrition system you choose, the main thing is to remember that in the process of restoring metabolism, the leading role is assigned to nutrition.

Metabolism breaks down the products that enter the body, redirects carbohydrates, proteins and fats to the organs, and removes excess (waste) back into the environment. These processes occur continuously. Their basis is nutrition. If you are concerned about how to quickly restore metabolic disorders, then pay attention to your diet and what and how you eat.

The most effective option is to adhere to the principles of fractional nutrition.

The main rule that must be followed is to eat little but often. The break between meals should not exceed 3-4 hours. The serving size is about 200 g. This is quite enough to keep metabolic processes active.
Breakfast is a meal that cannot be ignored. Many people take him lightly, but in vain. It is he who sets the work for all processes after a night's rest. Green tea has an excellent effect.
The daily caloric intake should be between 1200 and 1500 calories. This condition will help speed up the processes and lose unnecessary pounds. If you need to slow down the processing of substances, then the calorie content should be increased to 2500 kcal.
Fats cannot be completely excluded from the menu. Use vegetable fat in your dishes. Choose complex carbohydrates. Place a taboo on baking and confectionery.
Use snacks. But it must definitely be useful. Suitable fruits (except bananas), grain breads, low-fat yogurt.

If you are concerned not only about restoring metabolic processes, but also about how to lose weight, then use the following tips in your diet.

Increase your protein. It accelerates metabolic processes, and metabolism occurs faster and more efficiently. Poultry, beef, and fish are rich in protein. You can eat boiled beef. This method will help speed up processes by 50%.
Increasing carbohydrates in food will have the opposite effect, i.e. metabolism will slow down.
Fermented milk products are rich in calcium. It is able to activate the maximum metabolic rate.
Whole grain products are very healthy and do not harm your figure at all.
Maintain drinking regime. On average, 1.5 liters of water daily is recommended. However, in case of kidney pathologies, it is better to discuss the optimal rate with your doctor.

When choosing products, information about the amount of time it takes for them to be completely absorbed by the body will help. For fruits, milk and vegetables, 2 hours is enough. Carbohydrates with a complex composition are processed in 4 hours, and the longest-lasting product is protein food - up to 10 hours.

Read more: Testosterone boosters rating of the best stimulants from the pharmacy and sports nutrition

And it won’t gain weight because your metabolic processes are not working correctly: you need to improve the body’s functioning - restore the impaired metabolism.

Nutrition to restore metabolism should be correct for those who want to speed it up - gain weight, and for those who want to slow it down - lose weight.

There are many ways to restore metabolic processes in the body. However, it is the state of health that is considered very important. Improper diets or gaining excess weight due to illness can greatly undermine the body. Therefore, the process of proper nutrition selection is considered very important.

Important! Before starting any diet, you should consult a nutritionist.

A nutritionist will help you choose a high-quality and suitable diet for a specific person. It is important to conduct an examination so that the diet does not negatively affect certain diseases and deficiencies of the body. If there are no contraindications, then you can begin the necessary nutritional correction and restore metabolism.

At any age, in the absence of health problems, you can increase the speed of metabolic processes by increasing physical activity. Sedentary work and its lack are important factors in weight gain and fat deposition.

Sedentary work negatively affects metabolic rate

You can speed up your metabolism at any age in the following ways:

Maximum increase in physical activity, regular training. Running, cycling and swimming are very good for weight loss.
Normalization of nutrition and adherence to diets. A well-chosen diet will allow you to break down fats and reduce their consumption. Eating a high-quality breakfast and avoiding eating after 6 pm, eating plenty of protein and fiber are good for weight loss.
Drinking plenty of water.
High-quality and complete sleep greatly speeds up the processes.
Taking hot baths, regular visits to saunas or baths. Such activities help break down toxins and fats and remove them from the body.
Cosmetic procedures such as massage and various wraps help break down fat deposits.
Sunshine and fresh air can improve your mood and metabolism.

Exercising in the gym, performing strength and aerobic exercises in combination with diet, cosmetic procedures and drinking plenty of water will reduce excess weight as much as possible and allow you to have a beautiful, sculpted body.

Water is necessary to speed up metabolism
When losing weight, most experts recommend creating a high-quality morale for yourself. The result of diets and training depends very much on your moral state. Self-discipline and morale must be at the highest possible level.

How to restore metabolism using fractional nutrition?

Many nutritionists consider split meals to be an effective way to restore metabolism. In short, the main principle of this approach to nutrition is to eat small portions, but try to do it as often as possible. For example, if your daily intake during the fat burning period is 1600 calories, divide your entire meal into 5-7 meals. The portions will be small, and this will not cause discomfort in the gastrointestinal tract, but the body will constantly be in a state of anabolism - when it has enough nutrients for normal functioning. This way, you will have more energy for productive sports, work and other daily activities than if you ate the same amount of food in 2-3 times, and between these meals there was a break of 5-6 hours.

In addition, fractional nutrition has a number of interesting principles:

Serving size. It is not recommended to eat more than 200-250 grams of cooked food at a time. This is approximately equal to a small plastic container. If you see that the portion is too large, save the excess for next time.
Calorie content. Each meal should contain 200-300 calories. This is enough to replenish your energy level. However, if you feel the need for extra energy, such as after a strength workout or in the morning, you can increase the calories in these meals and reduce the calories in others. The main thing is not to exceed the recommended daily intake.
Digestive processes. In order for food to be fully absorbed and saturate the body faster, every meal should contain fiber.

How to quickly restore metabolism using separate nutrition?

As part of a separate diet, you also need to eat often, but what exactly you eat plays a fundamental role here. This diet is based on the concept of food compatibility. Different foods are digested differently and require different amounts of time and digestive enzymes to digest. If you simultaneously consume food that has a different mechanism and speed of digestion, the functioning of the entire gastrointestinal tract will worsen. If the volume of food was also too large, the processes of food rotting directly in the esophagus may begin. Over time, this can lead to a slower metabolism and weight gain.

It has been proven that the digestion of protein foods requires an acidic environment in the stomach. Protein foods include all types of meat and poultry, fish and seafood, eggs and dairy products. To digest foods rich in carbohydrates (various cereals, potatoes, bread, pasta, vegetables, fruits, etc.) an alkaline environment is required. If acid and alkaline enzymes are produced at the same time, food absorption is impaired. Therefore, the basic principle of separate nutrition is as follows: proteins - separately, carbohydrates - separately.

The main purpose of this concept is to simplify the work of the gastrointestinal tract as much as possible and do everything so that food is processed by the body as quickly as possible. Therefore, as part of a separate diet, it is not recommended to combine several types of proteins or carbohydrates at once within one meal. Ideally, you should eat just one food (a source of protein or a source of carbohydrates). You should also limit your intake of fats, since fat tends to coat the walls of the stomach, which will interfere with the production of gastric juice. As a result, food will be less digestible and metabolism will slow down.

The approximate daily diet for adherents of fractional meals is as follows:

Protein meal	Carbohydrate meal
Breakfast
Egg whites	Oatmeal on water
Dinner
Grilled chicken fillet or steamed fish	Durum wheat pasta
Dinner
Skim cheese	A fresh vegetable salad

Of course, the number of meals is not limited to this. Depending on your goals, it may vary. This principle of nutrition can be used both during weight loss and when gaining muscle mass. An accelerated metabolism will simplify both tasks.

How to restore metabolism using folk methods?

One of the most common ways to restore metabolism is to take adaptogens. These are natural remedies that can be purchased at any pharmacy. The most popular among athletes are tinctures of ginseng, lemongrass, Rhodiola rosea, Leuzea and Eleutherococcus. These extracts have a mild stimulating effect, allowing you to train more productively and expend more energy. This will lead to a boost in metabolism.

Another useful remedy is bath procedures. It has been proven that regular visits to a bathhouse or sauna generally have a beneficial effect on the health of the body. Such a load improves the functioning of the cardiovascular system, removes toxins and increases the rate of metabolism of water and mineral salts. If you don't have time to go to the bathhouse, you can try to restore your metabolism at home. A contrast shower (alternating hot and cold water) promotes increased blood flow to the muscles, due to which they receive more essential nutrients. And if the muscles are toned and equipped with everything necessary for recovery and growth, then the metabolism will accelerate.

It is also advisable to take products that restore metabolism. These include citrus fruits, walnuts, garlic, pumpkin, rose hips and black currants. Decoctions and tinctures are often made from these products. Their action is similar to the influence of adaptogens on the body.

Sport

Systematic physical activity has a positive effect on metabolism. Moreover, regular exercise helps burn fat and lose weight.

The level of adrenaline, which is responsible for blood pressure, gradually normalizes in the body. Physical exercise is considered an excellent prevention of atherosclerosis and lowers blood cholesterol levels. Dosed loads significantly reduce the risk of developing myocardial infarction, as well as various types of circulatory disorders.

The easiest way to improve metabolism and metabolism is walking. This type of physical activity is especially useful for those people who prefer a sedentary lifestyle. It is enough to take short walks of no more than one hour every day. It is recommended to start with slow walking and a distance of 2 km. Then you can increase the walking pace to 120 steps per minute. It is recommended to walk about 8 km per day. Even in old age, it is important to pay attention to your heart rate. This indicator should not exceed 200 minus the person’s age.

Exercise machines that provide aerobic exercise are also a great way to improve your metabolism and lose weight. It is important to note that all exercises in the gym are best performed under the supervision of a trainer to avoid injury. As a result, the body begins to gradually adapt to such regular exercise, and metabolism improves.