Lifestyle and its influence on weight and metabolism

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Lifestyle and its influence on weight and metabolism

Chapter 1: Fundamentals of metabolism and energy

Metabolism, at the core, is a complex set of chemical processes taking place in the body to maintain life. It includes the transformation of food into energy, construction and restoration of tissues, as well as removal of waste. Understanding metabolism is the key to understanding how the lifestyle affects weight.

  1. 1 Metabolism components:
  • Basal metabolism (BM): This is the minimum amount of energy necessary to maintain the main life functions at rest, such as breathing, blood circulation, brain function and maintaining body temperature. BM is the largest part of the daily energy costs, about 60-75%. BMs are influenced by factors such as age, gender, height, weight, genetics and body composition (percentage of muscle mass). An increase in muscle mass leads to an increase in BM, since muscles require more energy to maintain than fat.
  • Thermal effect of food (TEP): This is the energy that the body spends on digestion, assimilation and metabolism of food. TEP is approximately 10% of the total number of calories consumed. Different types of food have a different TEP. For example, protein has a higher heap than carbohydrates or fats, which means that the body spends more energy on its processing.
  • Physical activity: This is the energy that the body spends on movement. It includes both planned exercises (sports, training), as well as everyday activity (walking, climbing the stairs, housework). Physical activity is the most variable part of daily energy consumption and can vary significantly depending on the level of human activity.
  1. 2 Factors affecting metabolism:
  • Age: With age, metabolism slows down. This is due to the loss of muscle mass, a decrease in hormone levels and other age -related changes.
  • Floor: Men, as a rule, have a higher BM than women, due to a larger amount of muscle mass and a higher level of testosterone.
  • Genetics: A genetic predisposition plays a role in determining the rate of metabolism. Some people are genetically predisposed to faster metabolism, while others are more slow.
  • Body composition: Muscle mass requires more energy to maintain than fat mass. Therefore, people with a large amount of muscle mass have a higher BM.
  • Hormones: Hormones, such as thyroid hormones, insulin and cortisol, play an important role in the regulation of metabolism. Disorders in hormonal balance can lead to changes in the rate of metabolism and influence weight.
  • Nutrition: Insufficient consumption of calories or certain nutrients can slow down metabolism. The body adapts to calorie deficiency, reducing metabolic rate to preserve energy.
  • Level of activity: Regular physical activity increases metabolism and helps maintain or increase muscle mass.
  • Dream: The lack of sleep can negatively affect metabolism, disrupting the hormonal balance and reducing insulin sensitivity.
  • Stress: Chronic stress can lead to an increase in the level of cortisol, which can contribute to the accumulation of fat in the abdomen and slow down metabolism.
  • Medications: Some medications can affect metabolism, both in the positive and in the negative direction.
  1. 3 The role of energy in maintaining weight:

Body weight is the result of the balance between consumed and consumed energy.

  • Positive energy balance: When calorie consumption exceeds the consumption, the body accumulates excess energy in the form of fat, which leads to an increase in weight.
  • Negative energy balance: When the calorie consumption exceeds consumption, the body uses energy reserves (fat and muscles) to compensate for the deficiency, which leads to weight loss.
  • Energy balance: When the consumption and consumption of calories are in equilibrium, the body weight remains stable.

Chapter 2: Nutrition and its influence on metabolism and weight

Food plays a key role in the regulation of metabolism and weight. The type and amount of food consumed has a direct effect on the energy balance and hormonal background.

  1. 1 Macronutrients and their role:
  • Squirrels: Proteins are necessary for the construction and restoration of tissues, the production of hormones and enzymes. They have a higher heap than carbohydrates or fats, which means that the body spends more energy on their processing. The consumption of a sufficient amount of protein helps to maintain muscle mass and promotes saturation.
  • Carbohydrates: Carbohydrates are the main source of energy for the body. They are simple (sugar) and complex (starch, fiber). Complex carbohydrates are digested more slowly and provide a more stable level of energy than simple carbohydrates. Excessive consumption of simple carbohydrates can lead to jumps in blood sugar and insulin resistance.
  • Fat: Fats are necessary for the production of hormones, the absorption of vitamins and maintaining the health of the skin and hair. They are the most high -calorie macronutrian (9 kcal per gram). There are different types of fats: saturated, unsaturated and trans fats. It is important to choose healthy sources of fat, such as avocado, nuts, seeds and olive oil. Transfinery should be avoided, as they are associated with an increased risk of cardiovascular diseases.
  1. 2 Micronutrients and their influence on metabolism:
  • Vitamins and minerals: Vitamins and minerals play an important role in many metabolic processes. The lack of certain micronutrients can slow down metabolism and negatively affect weight.
    • Vitamin D: It is necessary for the health of bones, the immune system and the regulation of blood sugar. Vitamin D deficiency can be associated with an increased risk of obesity and insulin resistance.
    • Iron: It is necessary to transfer oxygen in the blood. Iron deficiency can lead to fatigue, a decrease in metabolism and a deterioration in physical performance.
    • Magnesium: Participates in many metabolic processes, including the regulation of blood sugar and blood pressure. Magnesium deficiency may be associated with an increased risk of insulin resistance and metabolic syndrome.
    • B vitamins B: Participate in the metabolism of carbohydrates, fats and proteins. B vitamins deficiency can slow down metabolism and worsen energy metabolism.
  • Antioxidants: Antioxidants protect the cells from damage by free radicals. Free radicals are formed in the process of metabolism and can contribute to the development of chronic diseases, including obesity and diabetes. Antioxidants are found in fruits, vegetables, berries and other plant products.
  1. 3 Nutrition and metabolism mode:
  • Frequency of meals: There is no consensus about what frequency of food meals is optimal for metabolism and weight. Some studies show that more frequent meals in small portions can help maintain a stable blood sugar and control appetite. However, other studies did not reveal a significant difference in metabolism and weight between people who often eat in small portions and those who eat less often in large portions. It is important to find a diet that is suitable for a particular person and helps him control his appetite and weight.
  • Passing meals: Passing meals, especially breakfast, can lead to a decrease in metabolism and an increase in the risk of overeating to subsequent meals.
  • Evening overeating: Evening overeating can lead to fat accumulation, since the body is less active at night and does not spend energy on food processing.
  • Interval fasting: Interval fasting (IG) is a diet in which the periods of eating and starvation alternate. IG can lead to weight loss, improve insulin sensitivity and other metabolic advantages. However, the IG is not suitable for everyone, and before the start of the IS it is necessary to consult a doctor.
  1. 4 Water and metabolism:

Water plays an important role in many metabolic processes, including digestion of food, transportation of nutrients and removal of waste. Sufficient water consumption can increase metabolism and contribute to weight loss. Studies show that water use before meals can help reduce the appetite and calorie intake.

  1. 5 The influence of processed products on metabolism:

Processed products, such as fast food, sweets and carbonated drinks, usually contain many calories, sugar, fats and salt, but few nutrients. The use of a large number of processed products can lead to an increase in weight, insulin resistance, inflammation and other metabolic problems.

Chapter 3: Physical activity and its influence on metabolism and weight

Physical activity is an important component of a healthy lifestyle and plays a key role in the regulation of metabolism and weight.

  1. 1 Types of physical activity:
  • Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, increase heart rate and improve the cardiovascular system. They also help to burn calories and improve metabolism.
  • Power training: Power training, such as weight lifting, exercises with their own weight and the use of simulators, help to increase muscle mass. The muscle mass requires more energy to maintain than the fat mass, so the increase in muscle mass increases the BM and helps to burn calories at rest.
  • High -intensity interval training (VITS): Vit is a form of training in which short periods of intensive activity with periods of rest or less intensive activity alternate. Vit can be an effective way to burn calories, improve metabolism and increase endurance.
  • Everyday activity: Everyday activity includes all types of movement that are not planned exercises, such as walking, climbing the stairs, housework and playing with children. An increase in everyday activity can significantly increase general energy consumption and contribute to weight loss.
  1. 2 The influence of physical activity on metabolism:
  • BM increase: Regular strength training increase muscle mass, which leads to an increase in BM.
  • Improving insulin sensitivity: Physical activity improves insulin sensitivity, which means that the body uses insulin better to regulate blood sugar.
  • Calorie burning: Physical activity burns calories, which helps to reduce weight.
  • Improving the hormonal background: Physical activity can improve the hormonal background, reducing the level of cortisol and increasing the level of hormones that contribute to muscle growth and fat burning.
  1. 3 Physical activity recommendations:

The World Health Organization (WHO) recommends adults to engage in moderate intensity with aerobic activity of at least 150 minutes a week or intensively intensity with aerobic activity of at least 75 minutes a week. It is also recommended to engage in strength training at least twice a week. It is important to choose the types of physical activity that bring pleasure and correspond to the level of physical training.

  1. 4 Sitting lifestyle and metabolism:

A sedentary lifestyle can negatively affect metabolism and weight. Long-term sitting can lead to a decrease in BM, a deterioration in sensitivity to insulin, an increase in the risk of developing cardiovascular diseases and obesity. It is important to interrupt the long periods of sitting with short breaks to traffic every 30-60 minutes.

Chapter 4: Sleep and its influence on metabolism and weight

Sleep plays an important role in the regulation of metabolism and weight. The lack of sleep can violate the hormonal balance, reduce insulin sensitivity and lead to weight gain.

  1. 1 Hormones associated with sleep and metabolism:
  • Grillin and Leptin: Grelin is a hormone that stimulates appetite, and leptin is a hormone that suppresses appetite. The lack of sleep can lead to an increase in gelin level and a decrease in leptin level, which can lead to an increase in appetite and overeating.
  • Cortisol: Cortisol is a stress hormone. The lack of sleep can lead to an increase in the level of cortisol, which can contribute to the accumulation of fat in the abdomen and slow down metabolism.
  • Insulin: Insulin is a hormone that helps regulate blood sugar. The lack of sleep can lead to a decrease in sensitivity to insulin, which can lead to an increase in blood sugar and an increase in the risk of type 2 diabetes.
  1. 2 The influence of lack of sleep on metabolism and weight:
  • Increased appetite: The lack of sleep can lead to an increase in appetite and craving for high -calorie foods.
  • Reducing metabolism: The lack of sleep can slow down metabolism and reduce the number of calories that the body burns alone.
  • Increase in the risk of obesity: The lack of sleep is associated with an increased risk of obesity.
  • Deterioration of sensitivity to insulin: The lack of sleep can worsen sensitivity to insulin, which can lead to an increase in blood sugar and an increase in the risk of type 2 diabetes.
  1. 3 Recommendations for improving sleep:
  • Support the regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
  • Create a comfortable sleeping atmosphere: Provide the darkness, silence and cool in the bedroom.
  • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
  • Avoid using electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin, hormone, which regulates sleep.
  • Engage in physical activity during the day: Physical activity can improve sleep, but avoid intense training before going to bed.
  • Relax before going to bed: Take a warm bath, read a book or listen to music.

Chapter 5: Stress and its influence on metabolism and weight

Stress is a common phenomenon in modern life and can have a negative impact on metabolism and weight.

  1. 1 The mechanisms of the influence of stress on metabolism:
  • Hormone Cortisol: Stress leads to the release of cortisol, which affects metabolism. Chronically increased cortisol levels can contribute to the accumulation of visceral fat (fat in the abdomen), which is metabolically active and is associated with an increased risk of diseases.
  • Change in food behavior: Stress can lead to changes in food behavior. Some people are in a state of stress include overeating (especially to eating sweet and fatty foods), while others lose their appetite.
  • Reduction in physical activity: Stress can reduce motivation for physical activity, which leads to a decrease in energy consumption.
  • Sleep violation: Stress can lead to sleep disturbances, which, as already mentioned, negatively affect metabolism and weight.
  1. 2 Types of stress and their influence:
  • Acute stress: Acute stress is a short -term stress that can arise in response to a specific situation, for example, an exam or an interview. Acute stress can temporarily increase metabolism, but its long -term consequences usually do not have a significant effect on weight.
  • Chronic stress: Chronic stress is a long stress that can arise in response to constant problems in life, for example, problems at work or in a relationship. Chronic stress has a more pronounced negative effect on metabolism and weight.
  1. 3 Stress control methods:
  • Physical activity: Physical activity is an effective way to reduce stress.
  • Meditation and yoga: Meditation and yoga can help reduce the level of cortisol and improve overall well -being.
  • Respiratory exercises: Respiratory exercises can help reduce anxiety and relax.
  • Social support: Communication with friends and family can help reduce stress.
  • Time management: The organization of time and priorities can help reduce stress related to overloading work.
  • Hobbies and hobbies: Classes of your favorite thing can help to distract from stressful situations and improve mood.
  • Psychotherapy: In some cases, the help of a psychotherapist to control stress may be required.

Chapter 6: Hormonal disorders and their influence on metabolism and weight

Hormones play an important role in the regulation of metabolism and weight. Hormonal disorders can lead to changes in appetite, metabolism and fat distribution.

  1. 1 The main hormones affecting metabolism and weight:
  • Thyroid hormones (T3 and T4): The thyroid hormones regulate metabolism rate. Hypothyroidism (insufficient function of the thyroid gland) can lead to a slowdown in metabolism, increase in weight and fatigue. Hyperthyroidism (excessive thyroid function) can lead to acceleration of metabolism, weight loss and anxiety.
  • Insulin: Insulin helps regulate blood sugar. Insulin resistance, a condition in which the cells of the body become less sensitive to insulin can lead to an increase in blood sugar, increase weight and increase the risk of type 2 diabetes.
  • Cortisol: As already mentioned, cortisol is a stress hormone. Chronically increased cortisol levels can contribute to the accumulation of fat in the abdomen and slow down metabolism.
  • Sex hormones (estrogen and testosterone): Sex hormones play a role in the regulation of metabolism and the distribution of fat. A decrease in estrogen levels in women during menopause can lead to weight gain and redistribution of fat in the abdomen. A decrease in testosterone levels in men can lead to loss of muscle mass, an increase in fat mass and a decrease in metabolism.
  • Grillin and Leptin: Grelin and leptin are hormones that regulate appetite. Violations in the level of these hormones can lead to changes in appetite and weight.
  1. 2 Diseases associated with hormonal disorders and affect weight:
  • Polycystic ovary syndrome (PCU): Pska is a hormonal disorder, which is often accompanied by insulin resistance, weight gain and conception difficulties.
  • Kushing’s disease: Kushing’s disease is a hormonal disorder, which is characterized by excessive production of cortisol. Kushing’s disease can lead to weight increase, fat accumulation in the abdomen, muscle weakness and other health problems.
  • Hypothyroidism: Hypothyroidism (insufficient function of the thyroid gland) can lead to a slowdown in metabolism, increase in weight and fatigue.
  • Type 2 diabetes: Type 2 diabetes mellitus is characterized by insulin resistance and increased blood sugar. Type 2 diabetes mellitus is often accompanied by weight gain and increased risk of cardiovascular diseases.
  1. 3 Diagnosis and treatment of hormonal disorders:

If hormonal disorders are suspected, you must consult an endocrinologist. The endocrinologist will conduct an examination and prescribe the necessary tests to determine the level of hormones. Treatment of hormonal disorders may include drug therapy, a change in lifestyle and surgery (in rare cases).

Chapter 7: Medications and their influence on metabolism and weight

Some medications can affect metabolism and weight, both positive and negative.

  1. 1 Medications that contribute to weight gain:
  • Antidepressants: Some antidepressants, especially tricyclic antidepressants and selective inhibitors of the reverse capture of serotonin (SIOS), can lead to weight gain.
  • Antipsychotic drugs: Antipsychotic drugs used to treat schizophrenia and other mental disorders can lead to an increase in weight, insulin resistance and metabolic syndrome.
  • Corticosteroids: Corticosteroids used to treat inflammatory diseases can lead to weight gain, fat accumulation in the abdomen and increase blood sugar.
  • Beta blockers: Beta blockers used to treat high blood pressure and other cardiovascular diseases can slow down metabolism and lead to weight increase.
  • Insulin and other drugs for the treatment of diabetes: Insulin and some other drugs for the treatment of diabetes can lead to weight gain, especially with improper dosing.
  1. 2 Medications that contribute to weight loss:
  • Preparations for the treatment of obesity: There are drugs that are approved for the treatment of obesity, such as eagleistat, fanteremine and luraglutide. These drugs work in different ways, for example, block the absorption of fat or suppress appetite.
  • Metformin: Metformin is a drug used to treat type 2 diabetes. Metformin can also help reduce weight in people with insulin resistance.
  • Some drugs for the treatment of hypothyroidism: Levotyroxine, a drug for the treatment of hypothyroidism, can help reduce weight in people with a deficiency of thyroid hormones.
  1. 3 Consultation with a doctor:

When taking any medication, especially if they affect weight or metabolism, it is necessary to consult a doctor. The doctor can evaluate the risks and advantages of taking medications and choose the most suitable therapy.

Chapter 8: Genetics and its influence on metabolism and weight

Genetics plays a role in determining the rate of metabolism and predisposition to weight gain. However, genetics is not the only factor that determines the weight. Life, nutrition and physical activity also play an important role.

  1. 1 Genes associated with metabolism and weight:

There are many genes that are associated with metabolism and weight. Some of these genes affect appetite, metabolism, fat distribution and insulin sensitivity. Examples of genes related to weight:

  • FTO: The FTO gene is associated with an increased risk of obesity. People with certain FTO gene variants, as a rule, have a higher body weight (BMI) and increased risk of overeating.
  • MC4R: The MC4R gene plays a role in the regulation of appetite. Mutations in the MC4R gene can lead to increased appetite and obesity.
  • Lep и lep: LEP and LEPR genes encode leptin and leptin receptor, respectively. Leptin is a hormone that suppresses appetite. Mutations in the LEP and LEPR genes can lead to leptin deficiency or insensitivity to leptin, which can lead to increased appetite and obesity.
  • PPARGAMMA: Ppargamma gene plays a role in the regulation of fat metabolism. Certain Ppargamma gene variants are associated with an increased risk of obesity and insulin resistance.
  1. 2 Epigenetics and its influence on metabolism and weight:

Epigenetics is a study of changes in genes expression that are not associated with changes in the DNA sequence. Epigenetic changes can be caused by environmental factors, such as nutrition, physical activity and stress. Epigenetic changes can affect metabolism and weight. For example, studies show that the mother’s nutrition during pregnancy can affect the metabolism and weight of the child in the future.

  1. 3 The influence of genetics and lifestyle:

A genetic predisposition can increase the risk of obesity, but the lifestyle plays a decisive role in determining whether obesity will develop. Healthy nutrition, regular physical activity, sufficient sleep and stress can help reduce the risk of obesity, even in the presence of a genetic predisposition.

Chapter 9: Age and its influence on metabolism and weight

With age, metabolism slows down, which can lead to weight gain.

  1. 1 Changes in the composition of the body with age:

With age, muscle mass (sarcopenia) and an increase in fat mass occurs. The muscle mass requires more energy to maintain than the fat mass, so the loss of muscle mass leads to a decrease in BM.

  1. 2 Hormonal changes with age:

Hormonal changes occur with age, which can affect metabolism and weight.

  • Reducing estrogen levels in women: A decrease in estrogen levels in women during menopause can lead to weight gain and redistribution of fat in the abdomen.
  • Reducing the level of testosterone in men: A decrease in testosterone levels in men can lead to loss of muscle mass, an increase in fat mass and a decrease in metabolism.
  • Reducing the level of hormone growth: A decrease in the level of growth hormone with age can lead to loss of muscle mass and an increase in fat mass.
  1. 3 Changes in lifestyle with age:

With age, people can become less active, which leads to a decrease in energy consumption. Also, food habits can change with age, which can lead to an increase in calorie intake.

  1. 4 Strategies for maintaining a healthy weight with age:
  • Maintaining muscle mass: It is important to maintain muscle mass with age with the help of strength training.
  • Healthy nutrition: It is important to adhere to a healthy diet, rich in proteins, fruits, vegetables and whole grains.
  • Regular physical activity: It is important to remain physically active with age, doing aerobic exercises and strength training.
  • Sufficient sleep: It is important to provide enough sleep with age.
  • Stress management: It is important to manage stress with age using meditation, yoga or other relaxation techniques.

Chapter 10: Special diets and their influence on metabolism and weight

There are many special diets that promise a rapid weight loss. However, not all diets are safe and effective.

  1. 1 Types of special diets:
  • Low-carb diets (for example, Atkins diet, keto-diet): Low -caraling diets limit the consumption of carbohydrates and increase fat intake. Low -caraling diets can lead to a rapid weight loss, but they can also have side effects, such as constipation, fatigue and headaches.
  • Low -fat diets: Low -fat diets limit fat consumption. Low -fat diets can be effective for weight loss, but they can also lead to a deficiency of fat -soluble vitamins.
  • High -protein diets: High -protein diets increase protein consumption. High -protein diets can help maintain muscle mass and promote saturation.
  • Paleo-Diet: The Paleo diet is based on the idea that people should eat products that our ancestors ate in the era of the Paleolithic. Paleo diet excludes grain products, legumes and dairy products.
  • Vegetarian and vegan diets: The vegetarian diet excludes meat, and the vegan diet excludes all animal products. Vegetarian and vegan diets can be healthy and effective for weight loss, but it is important to make sure that you get all the necessary nutrients.
  • Detox-diets: Detoxes promise to cleanse the body of toxins. However, there is no scientific evidence that detox diets are effective or safe.
  1. 2 Potential advantages and disadvantages of special diets:

Special diets can lead to a rapid weight loss, but they can also have side effects and be difficult to maintain in the long run. It is important to choose a diet that suits your lifestyle and corresponds to your needs in nutrients.

  1. 3 Consultation with a nutritionist or doctor:

Before starting any special diet, you need to consult with a nutritionist or doctor. A nutritionist or doctor can help you choose a diet that suits your lifestyle and corresponds to your needs in nutrients, as well as evaluate the risks and advantages of the diet.

Chapter 11: Psychological factors affecting metabolism and weight

Psychological factors, such as emotional state, self -esteem and food behavior, can affect metabolism and weight.

  1. 1 Emotional nutrition:

Emotional nutrition is eating food in response to emotions, not hunger. Emotional nutrition can lead to overeating and weight gain.

  1. 2 Stress nutrition:

Stress nutrition is eating in response to stress. Stress nutrition can lead to overeating, especially to consuming sweet and fatty foods.

  1. 3 Self -esteem and body image:

Low self -esteem and negative image of the body can lead to unhealthy food behavior, such as diets, overeating and bulimia.

  1. 4 Disorders of food behavior:

Disorders of food behavior, such as anorexia, bulimia and compulsive overeating, can have a serious effect on metabolism and weight.

  1. 5 Psychological factors management strategies:
  • Conscious nutrition: Conscious nutrition is the practice of conscious eating, paying attention to the sensations of hunger and saturation.
  • Stress management techniques: Stress management techniques, such as meditation, yoga and breathing exercises, can help reduce stress nutrition.
  • Psychotherapy: Psychotherapy can help improve self -esteem and body image, as well as cope with eating disorders.
  • Support: Communication with friends, family or support groups can help cope with psychological factors affecting metabolism and weight.

Chapter 12: Practical advice on improving metabolism and maintaining a healthy weight

  1. 1 Healthy nutrition:
  • Use a sufficient amount of protein: Protein helps maintain muscle mass and promotes saturation.
  • Choose complex carbohydrates: Complex carbohydrates are digested more slowly and provide a more stable level of energy than simple carbohydrates.
  • Choose healthy fats: Choose healthy fat sources such as avocado,

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