We Accelerate Metabolic Processes!
Kacper Nowak
2026-03-21
4 min. read
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Metabolism, or the metabolic processes, refers to a series of biochemical reactions that take place continuously in the human body, accompanied by energy transformations. However, can we attribute the acceleration of these processes to our difficulties with excess body weight? Below are some tips to help better understand this complex issue.
Physical actions
It is often heard that the pace of our metabolism changes with age. This is true, as the energy expenditure of a teenager is higher than that of an adult. However, can age be the main cause of problems with excess weight? No. Age-dependent changes in energy demand are insignificant and amount to about 100 kcal per 10 years of our life. So why do we often gain weight with age? The answer is simple - our physical activity often changes with age. Our lifestyles do not allow us to engage in additional physical activity such as running or going to the gym. Additionally, spontaneous energy expenditure decreases, i.e., the amount of energy we spend on daily activities such as shopping, cooking, and playing with children. This leads to a decrease in lean body mass and a lowering of energy demand. According to the World Health Organization's recommendations from 2010, physical activity should be: - in the age group 5-17 years - 60 minutes, 3 times a week; - in the age group 18-64 years - 150 minutes/week for moderate physical activity or 75 minutes/week for high physical activity; - in the age group 65 years or older - similar to the 18-64 age group, but taking into account the state of health and mobility.
Planned consumption of meals
The organization of meals throughout the day requires thinking about their planned consumption, that is, around 4-5 meals per day at intervals of 3-4 hours. Planned consumption of meals and maintaining appropriate breaks between them allows for maintaining the proper metabolic rate. It is important to emphasize that thanks to maintaining the correct rhythm throughout the day, metabolic processes such as glycogenolysis and gluconeogenesis occur correctly.
Partake in your breakfast
The ingestion of breakfast is of paramount importance for maintaining a suitable carbohydrate economy. During sleep, the glucose level in our body is maintained at an appropriate level by the hydrolysis of liver glycogen. Typically, the amount of stored glycogen in the liver is 100 g. After a tranquil night, this amount decreases to 20 g. If the break between the last meal and the first of the next day is too long, it may result in hypoglycemia, lowering the blood glucose level and negatively impacting well-being and cognitive processes.
Absence of Hunger
Prolonged absence of hunger can lead to numerous detrimental changes in the human body. A persistent lack of food lowers the insulin level in the blood, which in turn leads to an increase in glucagon levels. This is followed by processes like gluconeogenesis and lipolysis, which can lead to metabolic acids. As a result, the body can be destroyed and the functioning of basic systems such as the respiratory system, digestive system, immune system, and above all, circulatory system can be disrupted.
Fluid compounds
There are two approaches to calculating our body's need for water. One is based on the rule that 1 kcal corresponds to 1 ml of fluid. For instance, if our energy needs are 2,000 kcal, then we should consume 2 liters of fluids daily. It is crucial to note that we understand fluids as not only what we drink but also what we consume. Another method of determining daily water needs is to calculate that for every kilogram of body weight, we should consume 24 ml of water. Water is vital for maintaining body weight because: - consuming fluids increases the body's energy expenditure by approximately 20 kcal per 0.5 liters of water; - water creates a feeling of fullness, so we often drink water when we feel hungry; - consuming water protects us from consuming sweet carbonated drinks, sweetened drinks or juices, thus significantly reducing the energy content of our daily diet.
Meals with a high protein content
Do you know why meals with a high protein content have become so popular in the context of weight reduction? The answer is simple: our body requires energy expenditure to metabolize protein or other nutrients. However, in the case of proteins, this cost is the highest and falls within the range of around 15% of energy expenditure. However, it's important to note that protein requirement varies and depends on age, gender, body weight, and health status. An inadequate amount of daily protein intake can lead to problems with kidney and liver function.
Spices and seasonings that may contain added sugar-like substances
Capsaicin is a chemical compound present in very hot chili peppers. Its effects include: – stimulating the secretion of digestive juices; – irritating properties; – analgesic effects; – thermoregulatory effects. Keep in mind that it can cause skin irritation when used externally.
