How to change metabolism to lose weight?

Metabolism is the set of chemical and physical processes that occur in cells and that allow the transformation of nutrients from food into energy. 

Metabolism is divided into two types: basal, which is the minimum the body needs to maintain its vital functions, and active, which depends on the physical and mental activity we carry out.

How to change metabolism to lose weight? 

Metabolism influences body weight, as it determines the number of calories we burn per day. If energy expenditure is greater than intake, a caloric deficit occurs and weight is lost. If the opposite occurs, a caloric excess is generated and weight is gained.

To change metabolism and promote weight loss, there are some factors that we can modify, such as diet, exercise, sleep, and stress. 

Next, we explain how each of them influences and what you can do to improve them:

feeding

A balanced, varied and sufficient diet is essential to maintain a good metabolism. It is recommended to consume foods rich in protein, fiber, vitamins and minerals, which increase thermogenesis (energy expenditure to digest them) and satiety. 

It is also advised to avoid excessive consumption of sugars, saturated and trans fats, alcohol and processed foods, which provide many empty calories and can cause insulin resistance, making it difficult to burn fat. In addition, it is important to distribute the intake in several meals a day (between 4 and 6), avoiding skipping breakfast and having dinner too late or copiously.

Metabolism is the set of chemical processes that occur in the cells of our body and that allow the transformation of nutrients from food into energy and substances necessary for the functioning of organs and tissues. 

A varied diet means including different foods within each group, to ensure a greater diversity of nutrients and avoid boredom. A sufficient diet refers to covering the energy and nutritional needs of each individual, without excesses or deficiencies that may affect health. 

A balanced, varied and sufficient diet contributes to maintaining a good metabolism, which translates into a better use of food, a greater capacity to carry out physical and intellectual activities, better prevention and control of chronic diseases such as obesity, diabetes or cardiovascular diseases, and a better quality of life in general.

The exercise

Physical activity is another key factor in speeding up metabolism and burning more calories. When we exercise, we increase our body's demand for energy and force cells to use fat stores for fuel. In addition, exercise also stimulates the production of hormones that promote burning calories and building muscle mass. The more muscle we have, the faster our metabolism is, even at rest. 

It is recommended to practice aerobic exercise (such as walking, running, swimming or dancing) at least 3 times a week for 30 minutes, as it improves cardiovascular and respiratory capacity and increases oxygen consumption. It is also advisable to perform anaerobic exercise (such as lifting weights, doing sit-ups or push-ups) at least 2 times a week for 20 minutes, as it promotes muscle development and increases basal metabolism.

The dream

A good sleep is essential to regulate metabolism and hormones related to appetite and satiety. It is recommended to sleep between 7 and 9 hours a night, following a regular schedule and avoiding distractions such as television, mobile phones or artificial light. Insufficient or poor-quality sleep can alter levels of leptin (the hormone that suppresses hunger) and ghrelin (the hormone that stimulates hunger), which can lead to increased appetite and a greater tendency to eat high-calorie foods.

In addition, lack of sleep affects the functioning of insulin, the hormone that regulates the level of sugar in the blood. This can increase the risk of developing type 2 diabetes and obesity. That's why it's important to get 7 to 9 hours of sleep each night, maintain a regular sleep schedule, and avoid distractions like light, noise, and electronic devices before bed.

Stress

Chronic stress can negatively affect metabolism and body weight. Chronic stress is a condition that occurs when the body is kept in a state of constant alert for an extended period of time. This can have negative health consequences, especially for metabolism and body weight.

When we're stressed, the body releases hormones like cortisol and adrenaline, which increase heart rate, blood pressure, and blood glucose. These hormones also cause the body to store more fat, especially in the abdomen, and reduce the ability to burn calories. 

Stress can lead to anxiety, depression, or irritability, which can lead to emotional overeating or reaching for comfort foods that are high in sugar or fat. To reduce stress, it is recommended to practice relaxation techniques (such as deep breathing, meditation, or yoga), engage in pleasurable activities (such as reading, listening to music, or taking a walk), and seeking social support (such as talking with friends or family).

Chronic stress can affect eating habits, causing food cravings, cravings for sweet or fatty foods, or loss of appetite. All of these can contribute to weight gain or difficulty losing weight. Therefore, it is important to learn how to manage chronic stress and adopt a healthy lifestyle that includes a balanced diet and regular physical exercise.

As you can see, changing your metabolism in order to lose weight is not an impossible or magical task. It is about adopting healthy habits that improve your physical and mental health and help you reach your ideal weight in a progressive and sustainable way.