Can metabolism be sped up? Metabolic rate is one of the important causes of weight gain or the…

Metabolic rate is one of the important causes of weight gain or the inability to lose weight.

Metabolism is the sum of all reactions that occur to meet the body's basic needs and provide the necessary energy; it is a dynamic process whose rate can change and be measured depending on vital factors.

Metabolic rate is the mandatory amount of energy required to sustain vital activities such as organ function and maintaining body temperature while in a state of complete rest. A low metabolic rate can prevent weight loss despite not overeating or following a diet, and can even cause weight gain. If you are gaining weight despite eating less than normal, having your metabolic rate measured should also be on your list of things to do.

Various formulas for basal metabolic rate can be found online or in books. These calculations are prepared taking into account a person's age, gender, height, and body weight. On the other hand, determining daily energy requirements based solely on a person's work status or occupation can also be misleading. Because a person working a light job may have a very active life outside of work, which increases their energy needs. Body composition — that is, muscle mass — has a very significant effect on metabolic rate. For this reason, since the physical activity levels of two people with the same age, gender, height, and body weight will differ from each other, their metabolic rates cannot be the same. However, since standard formulas ignore this difference, they cannot give an accurate result.

What is the most accurate way to measure metabolic rate?

The Metabolic Rate Test, whose accuracy has been proven by many clinical studies, is a test that measures a person's resting metabolic rate in the easiest way, precisely and quickly, and shows how much energy a person needs while at rest. This measurement is a very important starting tool in a solid, effective weight-loss and exercise program. Compared to certain mathematical calculations used to measure basal metabolic rate, this test — based on oxygen consumption, considered the gold standard — allows the energy a person expends within 24 hours while at rest to be measured clearly.

Factors Affecting Metabolic Rate

While age, genetic makeup, sex, and race are unchangeable factors affecting metabolism, diet, nutrition, and lifestyle are factors that can be changed. Let's examine together a few of the factors affecting metabolic rate:

Gender: Women have both fewer muscles and weaker muscle mass compared to men. This means women expend less energy, and their metabolism is slower than men's. As fat tissue in the body increases, metabolic rate decreases; as muscle tissue increases, it rises. This is because muscle tissue is more active than fat tissue and expends more energy. In people with more muscle tissue, such as manual laborers and athletes, metabolic rate can also be higher compared to those doing light work.

Genetics: People with a hereditary metabolic disorder in their family unfortunately tend to have a slower metabolic rate as well.

Diet and prolonged fasting: Continuous weight gain and loss through diets particularly followed by overweight people to lose weight, and prolonged fasting or semi-fasting states, also lower metabolic rate. In those who consume less food than normal for a long period, metabolic rate decreases by about 30%, and in cases of extreme and continuous fasting, by as much as 60%. It is suggested that in extreme and continuous fasting, the body becomes accustomed to using less energy for metabolism, thereby trying to survive by expending less energy.

Illnesses: One of the main results of an underactive thyroid gland is a slowed metabolism. The body's secretion of cortisone or insulin can also slow metabolic rate. Metabolic rate rises particularly in febrile illnesses due to the increase in cellular function. Every 1°C rise in body temperature above 37°C raises metabolism by an average of 12.5%.

Stress: An important topic is the effect of stress on metabolism. Stress is an important condition that increases cortisone secretion, and continuous cortisone secretion is one of the important factors that significantly reduces metabolic rate. Weight gain without overeating under stress is a very common occurrence. In such a situation, what needs to be combated is not metabolic rate or eating pattern, but stress.

Carbohydrates and proteins: While consuming pasta, sugar, sweets, and pastries — in short, refined carbohydrates — throughout the day negatively affects metabolic rate, a higher proportion of protein in the diet's composition increases metabolic rate.

Temperature: Metabolism works faster on days with high air temperature, while it works more slowly in the winter season.

Age: Metabolic rate is at its highest during infancy and the following childhood period, when growth is fastest. Metabolic rate decreases as age progresses. The period when metabolism works fastest is between the ages of 15-30. Metabolic rate, which begins to decline after age 30, speeds up again in women once they enter menopause. Metabolic rate also begins to increase during puberty and pregnancy.

Hormones: The thyroxine hormone secreted by the thyroid gland affects basal metabolism. If this hormone is secreted excessively, metabolic rate rises; if secreted insufficiently, it drops. The adrenaline hormone secreted by the adrenal gland also has a metabolism-accelerating effect.

Pregnancy and Breastfeeding: After the first months of pregnancy, particularly in the final trimester, there can be an increase in metabolic rate. This is thought to be due to the rapid growth of the fetus and the mother's tissues in the final months.

Sleep: There is no significant change in metabolism during the first hours of sleep. After the first hours, a decline begins, and by the end of 5-6 hours of sleep, metabolism can drop by up to 10%.

Consequences of a Low Metabolic Rate

The most common result of a low metabolic rate is the inability to lose the desired weight despite eating less or dieting, or, in cases where no precautions are taken, weight gain. If weight is lost with a balanced diet and exercise program calculated according to metabolic rate, the slowing of your metabolic rate can be prevented. This way, it also becomes possible to predict how much weight loss can be expected during the diet, avoiding disappointment.

Obesity: In its simplest definition, this is when body weight is higher than it should be. This condition arises as a result of an increase in the proportion of fat tissue in the body. Obesity can be determined through methods such as clinical examination, comparing height and weight measurements to standard measurements, and measuring skin thickness. Standard values related to body mass index (BMI) are often used to assess whether a person is obese. Metabolic rate is individual-specific — that is, like a fingerprint.

WAYS TO INCREASE METABOLIC RATE

1. Limit the amount of fat in your diet! A decrease in the body's fat percentage will cause an increase in metabolic rate.
2. Drink water regularly! The best way to wake up a sleeping metabolism is to drink water regularly. The amount of water everyone needs daily varies according to their weight. Since water is not lost through sweat in winter, less water can be consumed than in summer. Beverages such as tea and coffee can never replace water. We need 40-50 ml of water per kilogram of body weight daily. To increase metabolic rate, this amount needs to be consumed not only while dieting, but continuously.
3. A healthy gut flora shares the liver's burden. Healthy liver function enables an increase in metabolic rate.
4. Consume spices such as black pepper and red pepper flakes in particular. Spices can speed up your metabolism by approximately 20%.
5. Consume fiber-rich foods! A fiber-rich diet activates both the stomach and the intestines. To obtain the fiber from fruits and vegetables — the richest source of fiber — they should be consumed raw as much as possible. The skin of fruits with edible peels should not be removed. In addition, it is healthier to eat fruits whole rather than squeezing their juice. Fiber-rich foods also have positive effects on metabolism, as they activate the intestinal system.
6. Prioritize protein in your meals! Increasing the proportion of muscle in the body causes an increase in metabolic rate. Sufficient protein consumption and regular exercise enable an increase in muscle mass in the body. Compared to fat and carbohydrates, protein has a much greater triggering effect on metabolism. Biting, chewing, swallowing, and digesting food expends energy. This is known as the thermic effect of food and helps you burn 30% of the food on your plate. The more complex the structure of your food (such as steak, dried legumes, and fibrous vegetables), the more calories are burned in your digestive system.
   
   As a simple strategy, always keep eggs in your refrigerator. Adult individuals need to take in an average of 0.8 g of protein per kg of body weight. Eggs are the richest source of protein. The protein in eggs is 100% absorbed by the body. The second source of protein is meats such as red meat, chicken (free-range chicken), turkey, and fish. Since fish is abundant in winter, consume fresh fish 3 times a week. Fish is a good source not only of protein but also of omega 3-6 fatty acids. Whatever type of meat it is, cooking it correctly is important. Prefer baking, grilling, or stewing methods of cooking.
7. Speed up your metabolism with exercise! Inactivity is one of the leading factors that slows metabolic rate. Exercise is one of the most neglected topics, particularly in the winter months. With the influence of cold weather, it is constantly postponed with numerous excuses. Yet exercise is one of the most effective ways to speed up metabolism. Exercise does not necessarily require going to a gym. Take walks when weather conditions are suitable. Interval exercises involving high-intensity cardio have an effect that can keep your metabolic rate active for hours. If you can't find time to exercise, physical activities such as walking to your destination instead of driving, or taking the stairs instead of the elevator, will also help your metabolic rate. Since weight training will increase your muscle mass, you will burn more calories even while resting. Short walks after meals also help metabolism work quickly.
8. Caffeine also speeds up metabolism! Keeping in mind that it is an acidic beverage, you can provide a stimulus for your metabolism by not exceeding two cups of coffee a day (Turkish coffee, filter coffee, or espresso). Green tea consumption also speeds up metabolism.
9. A hormonal axis application performed with Neural Therapy regulates metabolism. Neural therapy application directed at problematic organs both enables organs to function more healthily and increases metabolism.
10. Biophoton therapy, pulsed magnetic field therapy, and acupuncture therapy have regulatory effects on metabolism.

Dr. Hüseyin NAZLIKUL,  M.D.,  PhD.
IFMANT = President of the International Federation of Neural Therapy
President of the Scientific Neural Therapy Regulation Association