Increased weight can be a problem for everyone from time to time. Many factors, such as lifestyle changes and diseases, can result in weight gain. Recalling that getting rid of excess weight is not just an aesthetic concern and is extremely important for our overall health, Specialist Dietitian and Specialist Clinical Psychologist Merve Öz made suggestions to increase the metabolic rate, which plays a key role in weight control.

Specialist Dietitian and Specialist Clinical Psychologist Merve Öz, who says that it is necessary to reduce the calories taken and increase the calories spent in order to achieve weight loss, reminded that physical activity and metabolic rate are important in reducing calories. Dietitian Merve Öz stated that the metabolic rate is at a very critical point in weight loss and weight control because it causes both the calories taken to be burned and stored as fat in the body, and pointed out that many factors such as nutrition, sleep patterns, water consumption, physical activity, metabolic diseases, stress, as well as factors such as age and gender, affect the metabolic rate.
 Yeditepe University Koşuyolu Hospital Nutrition and Dietetics Department Specialist Dietitian and Specialist Clinical Psychologist Merve Öz, said that the body switches to "fight or flight" mode in stressful situations, continued as follows: "This physiological mechanism, also known as acute stress response, says that it should respond to a perceived threat in the body. The body prepares itself by releasing hormones such as adrenaline and cortisol. With the release of these hormones, the body is prepared for vigorous activities, which can lead to suppression of nutrition."
Dietitian Merve Öz gave important information about the methods that will provide weight control and accelerate metabolism in healthy weight loss.

Prolonged Hunger Slows Metabolism!

Yeditepe University Koşuyolu Hospital Specialist Dietitian and Specialist Clinical Psychologist Merve Öz, who said that proper nutrition is one of the main issues that will accelerate metabolism, added, "Improper eating habits such as fasting for a long time, snacking at night, fasting, and overeating negatively affect metabolism.Therefore, not eating all day because I will lose weight causes weight gain as well as helps to lose weight. Conversely, adequate carbohydrate, protein, and fat diets are effective for the regular functioning of metabolism."

Dietitian Merve Öz stated that green tea, which is a very powerful antioxidant, has the ability to accelerate metabolism, and gave the following information on the subject: "In a study conducted by comparing the group that received green tea extract in Thailand with the group that did not, it was found that green tea reduced body weight by increasing energy burning and fat oxidation. In another study conducted with male participants for 8 weeks, it was determined that green tea catechins increased fat burning during both exercise and rest."

Neither Too Little nor Too Much Sleep!

Dietitian Merve Öz, who said that adequate and quality sleep also stands at an extremely important point in increasing the metabolic rate, explained that both inadequate sleep and excessive sleep can affect this balance. Dietitian Merve Öz stated that this situation was revealed by many studies: "As a result of a few studies, there was a higher prevalence of obesity in individuals who slept inadequately. However, it is known that insufficient sleep plays an important role in glucose metabolism and the hormones that regulate metabolism. Inadequate sleep has been shown to decrease leptin (satiety) hormone levels while increasing ghrelin (fasting) hormone levels. However, not only insufficient sleep but also excess sleep has the potential to disrupt the body's metabolic balance, so adequate sleep is important for metabolic rate."

Drink 30 ml of Water Per KG

Stating that water, which is included in many of the vital functions of our body, is also a necessary element in fat burning, Specialist Dietitian Merve Öz said, "If a person does not have a health problem and did not warn the physician about this issue, 30 ml water should be consumed per daily weight. That is, a person weighing 60 kilograms should consume 60 x 30 ml = 1800 ml of water." Regarding the effect of water on metabolic rate, Dietitian Merve Öz provided the following information: "In a study examining the effect of water on metabolic rate and fat tissue metabolism by giving 14 healthy adults 500 ml water, it was found that drinking 500 ml water increased their metabolic rate by 30%. An increase was observed in the 10 minutes after drinking water and the maximum speed was reached in 30-40 minutes. This thermogenic effect was calculated to increase energy consumption by about 100 kj, and as a result of the study, it was predicted that drinking 2000 ml of water would increase energy consumption by 400 kj."

Essential Movement for Increasing Metabolic Rate

"As the muscle mass in the body increases, the energy required and the need for building blocks increase, so does the metabolic rate," said Merve Öz, Specialist Dietitian at Yeditepe University Koşuyolu Hospital, added, "In addition, people with high muscle mass will work more muscles during movement, so the metabolic rate will be higher.