Basal metabolic rate refers to the rate of energy metabolism when the body is awake, extremely quiet, and unaffected by muscle activity, ambient temperature, food, and mental stress.

Why do you eat less, or do you gain weight when you eat even less? If you deliberately choose extreme dieting and starve yourself to death every day, the body's basal metabolic rate is bound to drop. And. Some people not only eat less, will eat less on the basis of adding a lot of exercise, night before going to bed hungry, but look forward to the next day's slimming results, if you are such a way to reduce weight, and keep such a way for a long time, the final result will be found instead: this case the body's lean body weight is easy to reduce, and lean body weight including muscle tissue and organ tissue. Long-term dieting, eat very little, and then less ...... will make the lean body weight and other components of a large number of reductions, which reduces its own metabolic rate, so that the process of slimming slows down or even stagnation.

Some people may say I lost a lot of weight in the early stage ah! But that's not the end result, later on if you readjust back to your normal diet from this way, you'll gain weight instead, maybe even more than you did before you lost the weight, don't find such a result unbelievable, eating less will bring about a decrease in your basal metabolic rate, which will cause you to eat one more serving of medium fries relative to other people even when you're barely moving.

If you want to increase your basal metabolic rate, it is recommended to regulate both exercise (aerobic exercise) and diet, and you must not skip meals anymore, especially not at night, and not eat less. You can skip the main meal at night (but brunch needs to be supplemented with good quality staples in place, such as corn, purple potatoes, oats, etc.) In addition, you can increase your intake of nutrient-rich, high-quality proteins, such as eggs, chicken, lean beef, dairy products, as well as soy products to replenish the body's scarce protein sources. For example, 300 milliliters of milk or 500 milliliters of soymilk a day, and one egg or tea egg of about 50 grams. "Losing weight on a full stomach is the real way to lose weight!

In short, seven points of diet and three points of exercise, avoid some high-fat intake, more vegetables and fruits, more high-quality protein less fine pasta, will slowly improve their own basal metabolism.

(Note: Pictures from the network, if any infringement, please contact to delete, thank you!)

Because many heart disease patients are obese, it can be said that obesity is a high-risk factor for cardiovascular disease, so Dr. Zhang usually recommend cardiovascular disease patients to lose weight, but also pay attention to learning metabolism knowledge, today to give you a brief introduction to the more you correct.

Studies have shown that the body's maximum oxygen consumption can drop by 40% from youth to old age, with an average drop of about 1% per year. The decline in oxygen consumption suggests a decrease in physical activity, muscle atrophy, and a decrease in basal metabolic rate. Many studies have shown that as humans age, their basal metabolic rate can gradually decrease by 10% to 20%. The decrease in basal metabolic rate may be related to endocrine changes in the body, such as the weakening of the responsiveness of thyroxine, norepinephrine, testosterone, and growth hormone. In addition, part of the cause may be related to a decline in the body's ability to maintain energy balance. It can be seen that human aging may be associated with a decline in basal metabolism, and that basal metabolism must be enhanced to slow aging.

So what are some ways to increase your basal metabolic rate?

1, the best way is physical exercise, because physical exercise helps to improve muscle tissue and lung capacity, and the improvement of muscle tissue and lung capacity helps to improve the basal metabolic rate.

2, some studies have found that certain foods help to increase the basal metabolic rate, such as: chili, cinnamon, ginger, curry and other spicy seasonings. Therefore, you can add the above foods moderately when cooking; some studies have shown that coffee and black tea can help the body produce heat quickly, blood pressure and heart rate is not high people drink a few cups of coffee and black tea every day, help to improve the production capacity metabolism.

3, studies show that B vitamins also have the function of promoting human metabolism and increasing the basal metabolic rate. B vitamins usually refer to vitamins B1, B2, B6, B12 and folic acid, niacin and so on, certain friends can be under the guidance of the doctor to moderate supplementation.

Life often see some skinny people can eat, eat a lot, but people are not fat, there is a fat is to eat anything fat, feel like drinking water are fat, in fact, those who drink water are fat fat as long as their metabolic rate increased, and then you can eat like a skinny people are not fat, to tell a few small ways to improve the metabolic rate, you can try.

It's actually pretty easy to increase your metabolic rate, just:

1. Adequate sleep

2. "Splurge" on calories with enough protein

3. Adequate calorie intake

4. Stimulation of thyroid hormones

5. Maintaining sex hormone production

6. Increasing body muscle mass

Here are a few small ways to develop from these.

diet

First of all, eat, eat the key to regular meals, can not overeat, a small number of meals so that your metabolism is often in activity, to promote metabolic function, while minimizing the possibility of hoarding fat. There is also a diet to be a little lighter, those heavy flavors please automatically give up oh!

1. Drink more water

It is recommended that you can drink two large bottles of water every morning when you commute, if you don't want to go to the bathroom in the middle of the day, then you can't drink the amount of two bottles of water. In addition to the morning, other time to drink water, adults should drink 2000 to 3000 ml of water a day, drink more water but not too much, appropriate change of taste, drink green tea is also very good, green tea contains catechins with antioxidant, improve metabolism.

2. An apple a day

Eating an apple in the morning or before a workout can help speed up your metabolism as well as make you feel full.

3. Eat more protein

As mentioned above, there is enough protein to "splurge" on calories. This is because it takes more energy for the body to break down and digest protein than carbohydrates and fats. Lean meats, chicken, fish, or beans and nuts all provide high quality protein.

sports method

Increase the body's muscle mass and basal metabolic rate is closely related, when the muscle mass to enhance, even if there is no special exercise, the calories consumed in a day will also increase. Now it is very popular to exercise the core muscle group of the movement, enhance the core muscle group, metabolism will naturally follow the enhancement, want to become fat are very difficult. Some people say that running and jumping is so tiring ah, that speak a flat support, this does not have to run and jump big breath.

plank support (exercise)

The gist:Lie prone with elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, torso straight, head, shoulders, hips and ankles in the same plane, abs tight, pelvic floor muscles tight, spine lengthened, eyes to the ground, keep breathing evenly.

Hold each set for 30 seconds, 4 sets per session, with a break of no more than 20 seconds between sets. Be sure to keep your elbow and shoulder joints at right angles to your body.

sleep law

Because of less time to sleep children get fat people are common in overtime dog. Why is it that people tend to gain weight when they sleep less? This is "leptin" and "hunger hormone" two substances in the body of the endocrine disorders caused by. Leptin produced in fat cells, is a hormone-like substances; and "hunger hormone" is secreted by the stomach, play a role in promoting appetite.

The metabolism is usually poorer when you have an irregular work and rest schedule and stay up late for a long time. And stay up late because of the dinner time has been long, easy to eat the fourth meal due to hunger or cravings, if you do not have a good grasp of the calories, often eat high-calorie snacks, the long-term figure will be like blowing up a balloon as the continuous collapse.

If there is really no way to go to bed early, then please make sure you get enough 7 hours of sleep, you can also adjust your sleep time to 9 p.m. to 4 a.m. Some people say what to do if you can't sleep? Share a few tips that you can fall asleep.

1. Dinner should be settled 3 hours before going to bed

There is a biological clock in the stomach and intestines called the "hunger clock". It is possible to sleep shortly after eating, but if you want to sleep well, you need to let your stomach and intestines rest first.

2. Two separate dinners

If the time between dinner and bedtime is very short, you can eat something easy to eat in the evening such as rice balls to fill your stomach for a while, and then eat dinner when you get home from work. But note that this is equivalent to eating dinner twice, so don't eat too much and be careful not to exceed the calorie intake.

3. You can eat a little before going to bed if you are hungry.

If you feel really hungry before bed, take 5 minutes to think about whether you really want to eat. To distract yourself, try some light stretching or reading. If you still feel hungry after drinking some tea or water, or eating some cucumber or celery, you can eat only a little bit of carbohydrate-containing food such as udon noodles.

the Blood Donation Act

Can you lose weight by donating blood? Don't be skeptical, donating blood not only saves lives, but also stimulates the bone marrow to produce fresh blood, accelerating the body's circulation and metabolism, just like a woman's physiological period is over, it seems to be a whole new person, but also more motivated to lose weight.

heating method

When your body temperature rises by 1 degree, your metabolic rate increases by 12%!

When the weather is cool, pay attention to keep warm, in addition to this you can also go to soak your feet, take a bath to let the body warm up and sweat.

Let's start with ways to increase your metabolic rate.Don't opt for dieting for weight loss, eat enough. Eat the right foods to lower insulin levels in your body and combine that with intense strength training.

Let's chat about why you have a low basal metabolic rate and the science behind this method of increasing your metabolic rate.

Major causes of low basal metabolism

chronic dietingIf you don't consume enough calories, your metabolic rate will slowly drop.

Appetite suppression, the body instinctively seeks to overeat high-calorie foods.

After consuming high-calorie foods that are not digested in a short period of time, the body converts these into fat for storage.

overeatingguilty conscience, too much stress, leading to hormonal disruption.

(not only ...) but alsoovereatingof certain foods can cause insulin to remain high and eventually enter theinsulin resistance。

vicious circle, week in and week out.

The "right" food

Dieting only keeps the body in starvation mode, which not only doesn't burn fat, but can also lead to overeating. We need to eat enough, and we need to eat some "good" food.Foods like those with a slightly higher protein content, or good fats, such as olive oil, coconut oil, animal butter, ghee, fish oil and so on.

Foods high in sugar and starch content are not recommended. Their intake causes insulin to rise dramatically. One of the functions of insulin is to promote lipogenesis and inhibit fat consumption, in other words desperately trying to keep fats protected in fat cells.

When we eat a lot of high sugar and high starch foods, blood glucose rises and insulin follows. Insulin then promotes the conversion of the excess glucose into glycogen or fat, which is packaged and transported in the bloodstream (resulting in higher blood lipids) and finally reaches the fat cells for firm storage.Therefore, foods high in starch are more likely to produce fat, which can cause obesity。

Eat right and then work with itModerate strength training, puts your body into a fat metabolizing mode that helps us burn stubborn fat from our bodies.

If you found this article helpful, you can forward it for more people in need to see. Also welcome to follow "Qian sur" for more health tips.

(Image source: Internet, deleted)

Hello everyone, this is KI Fitness and I'm Jaggedki, the fitness segment writer.

The question I want to share today is: if your basal metabolism is too low, you'll gain weight no matter how little you eat! How do you increase your metabolic rate?

Recently ki fat has also been losing fat, albeit slightly Buddhist, but the results are okay.

Let's start with the definitions and then the operations.

One thing that needs to be clarified is the metabolism in question, the technical term for which is called total energy expenditure.

Well, energy always has to be expended or it becomes fat.

Total energy expenditure is the sum of basal metabolism, the thermic effect of food, and activity metabolism.

Kids who are growing and developing will have additional growth metabolism.

Don't even think about it. What grade are you in? You don't know what's going on in your own heart, and you think you're a baby.

So that point is off the table.

Basal metabolism is the energy expenditure required to maintain the most basic life activities of the body, accounting for about 60% to 70% of total energy expenditure.

The thermic effect of food is the amount of energy expended by the body as it digests and absorbs the food.

Tankers have to burn oil too ----

The rest is activity metabolism, which refers to the metabolism of all the behaviors in our daily lives, including exercise, work, and crowding the bus.

The clapping - clapping is also activity metabolism.

So the idea of a solution to the problem is already there.

To increase your metabolic rate (total energy expenditure), you simply have to do it from the three components.

Increase basal metabolism

Another definition of basal metabolism is that the human body is fasting, lying down and in an awake, quiet state at room temperature of 18 to 25 degrees Celsius is called the basal state. At this time, the minimum energy metabolism necessary to maintain basic life activities such as heartbeat and respiration is called basal metabolism.

It may seem like there is nothing that can be changed, but for the body, basal metabolism is not static and can fluctuate from day to day for the same person, in addition to being affected by height, weight, age, and gender.

So how do you raise it?

1 Early to bed and early to rise

Proper rest and relaxation allows the body to function well so that energy can be better transformed and utilized.

It can also improve the quality of life.

2 Increase muscle mass

As I said earlier, basal metabolism is affected by height, weight, age, and gender.

Come on, come on, tell me, which one can you change?

Sex?

别闹----

What gets good gas mileage for the same type of car?
Naturally, the more power you have, the better the gas mileage.

Who says oil spills are high consumption?

Just your skin!

The body works the same way, when you have a high muscle mass, the exertion to maintain the body's basics increases.

And the best way to gain muscle mass is to strength train.

As an aside, the energy expenditure for strength training is activity expenditure, which is not a high value in itself, but KI would still recommend strength training for people who are losing fat.

It's because in the long run, strength training increases basal metabolism.

Because basal metabolism accounts for a large portion of the total energy expenditure can be significantly increased by increasing basal metabolism, but it is clear that this is a cumulative process that cannot be accomplished overnight.

However, there are some things that do have an immediate effect.

Increase the thermic effect of food

Although the thermal effect of food is only about 10% of the total, but it affects the whole body, do not underestimate this tenth of the energy.

How about increasing the thermic effect of food?

First of all, there is a fatal slot in the question!

Why don't you let the lesser eaters get the hell out of here?

Eating less and low energy intake cannot be completely equated.

30 grams of potato chips and 30 grams of potatoes are completely different in terms of energy.

Every time I hear someone say, "Gee, I just ate a bag of cookies this afternoon, how come I haven't lost any weight yet."

An irrational diet is capable of affecting basal metabolism, which decreases when the body is chronically hungry.

So how do you increase the heat effect of food?

1 Small amount and many meals

As I said earlier, the thermic effect of food is the energy expended by the body in digesting and absorbing food.

So you've got to have food.

Smaller, more frequent meals can add up to more consumption while also avoiding fat accumulation.

2 Choose foods that are filling

Foods that are filling are slow to digest, in addition to staving off hunger.

The slower the same food is digested, the more energy is expended, again raising consumption.

It's not for you to chew on barbell pieces!

Roughage, for example, is not only slow to digest, the food has a high thermic effect and is relatively low in calories itself.

Keeps you full, consuming, and well not gaining weight.

3 Increase quality protein

Eat meat!

Look out for good quality proteins, and choose some of the low-fat healthy meats such as fish and chicken.

It cooks deliciously without oil.

For example, ki loves grilled chicken.

To be thin, eat more meat, I say.

Increased activity metabolism

This point is actually the most recent and simple, move to change it.

ki's advice is to go for a combination of cardio and strength if you are training in a gym.

Strength training according to their own actual situation control in 30 ~ 60 minutes is enough.

For cardio, 40-60 minutes.

Total training time will not exceed 90 minutes.

If you choose to train with some small equipment outdoors or at home, you can choose some functional training.

Or compound training.

I'm not going to expand on the specifics, it's all detailed in the header, so don't be a reacher, and if you have any questions, you can write privately.

This is what KI Fitness has to say about your "Low basal metabolism makes you fat no matter how little you eat! How do you improve your metabolic rate?" The answer to this question, a family of words, inevitably biased, for reference only, I hope to be able to help you.

The best way to increase your basal metabolic rate is to increase your body's metabolic level by improving your body's muscle mass and content through exercise or labor.

Basal metabolism, is the energy consumption required to maintain the most basic physiological activities of the body. Including heartbeat, respiration, brain activity, visceral activity, maintenance of posture (achieved through muscles), etc., of which respiration, brain activity, visceral activity and other physiological activities, the consumption of energy is relatively constant, the difference between the highest consumption and the lowest consumption is not very large, although the heartbeat can have a great variation and bring considerable changes in energy metabolism, but people can not maintain a very high level of heart rate for a long time, then the heart would soon fail, directly affecting health and longevity. The activity of the internal organs is increased by consumption in the case of eating, etc., but it is also temporary; and the energy consumed by brain activity does not fluctuate dramatically. In addition, these physiological activities are controlled by another set of nervous system, which is not under the control of human consciousness, and it is even more unlikely that they can be raised simply by saying that they will be raised, unless there are some disease states (e.g., hyperthyroidism), which will significantly increase the consumption of energy.

Therefore, all that is left that can be under our conscious control and can significantly increase the usual level of metabolism is skeletal muscle. First of all, the maintenance of femoral skeletal muscle activity requires energy, so the more skeletal muscle we have, the more energy we need to consume. Secondly, the maintenance of all postures, such as sitting, lying down and standing up, requires skeletal muscle, and large muscles also consume more energy. On the other hand, the energy required to maintain the physiological activity of fat and other tissues is very little, or two bites of rice are enough to maintain the physiological activity of fat tissues for a few days. People need to be active, and as long as they are active, muscles are involved, and as long as muscles are involved, they consume energy. Therefore, the more muscles the body has, the more energy it consumes.

So, the best and most effective way to increase your basal metabolic rate is to increase your body's muscle content and mass. And the only way to increase muscle content and mass is through physical expenditure, such as physical labor, sports training. Physical labor is becoming less and less common nowadays, especially among city dwellers. Therefore, to improve the level of muscle mass, it is left to sports training, and the best way of sports training is all kinds of strength exercise, even if it is unarmed push-ups, sit-ups, deep squats, etc., can improve the level of muscle mass. In addition, exercise itself is also a process of consumption, is a very good means of weight loss and fat loss.

Why would you say that basal metabolism has a lot to do with weight loss? Let's first recognize what is basal metabolism, basal metabolism is also known as the body's metabolic level in a quiet state, that is to say, even if a day of doing nothing to exercise, but also will consume a certain amount of calories to maintain the basal metabolism.

The rebound that happens to many people who have lost weight successfully is also related to changes in basal metabolism. As a result of rapid weight loss in a short period of time, the body mistakenly believes that it has been subjected to a vicious environment such as famine, and therefore lowers the basal metabolism, stimulating the storage of more fat for survival. Therefore increasing basal metabolism not only helps in weight loss but also helps in maintaining metabolic levels after weight loss.

So how should you increase your basal metabolism?

1. Strengthening campaigns

By exercising you can accelerate your metabolism, especially aerobic exercise, and also promote better metabolic circulation in the body.

2 Muscle training

The increase in muscle tissue also speeds up the metabolism.

3 Dietary intake

It is important to drink plenty of water, ensure protein and vitamin intake, and eat a nutritionally balanced diet that provides a metabolism-boosting energy supply.

Hello, I am glad to answer this question for you. I'm Xie Peng, a Saipu fitness instructor.

When it comes to how to improve the base, it is important to understand the body's consumption first. The consumption of the human body is divided into the basic metabolism, the special power effect of food, daily labor, growth and development. Growth and development, which is reflected in the body of infants and also in athletic people, is the growth and development of muscles. Daily labor, which includes doing housework and athletic training. The special power effect of food is the extra exertion caused by eating food. Basal metabolism refers to the minimum exertion of the body to sustain life at a certain temperature and humidity without eating or drinking. Of these four, basal metabolism is the largest, accounting for 60-75% of total exertion. That's why athletic people want to increase their basal metabolism.

So how do you increase basal metabolism? Basal metabolism is related to age, gender, weight and body surface area muscle mass. Age and gender cannot be changed. What can be changed is muscle mass. So to increase basal metabolism you need to increase muscle mass. How to increase muscle mass is to do dumbbell barbell resistance training. Each set is controlled at 6-12RM. do differentiated training, and at the same time pay attention to the body's recovery.

Stay tuned for more fitness dry runs!

[2018-02-19 Text 536 Chief of Staff 13]

Building muscle mass is the most effective way to increase your basal metabolic rate.

We will see some phenomena why there are some people eat a lot but still do not grow meat, and like the question said eat even less will get fat! Around us in life there is no lack of appearance of these people, I also look out for her to eat really little, but the same two people eat the same thing under the premise that there will always be a person love to grow meat, love to grow meat of the obvious characteristics of that person is never exercise, can be said to be particularly less exercise, body fat, on the contrary, the other one, a lot of exercise, exercise frequency is also there, the strength of the training is also enough. Who would like to eat how not to grow meat, lying down to sleep can also be thin, which requires the premise of la, need you to start from two aspects, diet and exercise.

Diet: First of all, we must ensure that we do not eat high-energy food, especially fried, greasy food, more away from the burger, fries, Coke, dietary diversity ️ food variety, cereal-based, we usually eat refined white rice and noodles, through the complex processing of rice and noodles, the original nutrients are destroyed, such as the b-vitamins, dietary fiber, and so on, the rest are pure energy endosperm part, so in the diet of the appropriate increase in the Coarse grain ingredients such as grains, beans and so on.

Movement:

Want to increase the basal metabolism of people in addition to eating, in terms of exercise should also strengthen the exercise, if never exercise people, the beginning to slowly and gradually exercise, increase the frequency and time of exercise, wait until the body adapts to the rhythm of the movement, you can properly increase some strength training, such as: dumbbells, grip push, weights, etc., in the strength of the training can be some aerobic exercise before you do strength training, strength training is relatively speaking belongs to anaerobic exercise, some people may not know what aerobic exercise such as: jogging, walking, tai chi and so on.

Chief of Staff ~ Gao Shuang (National Public Nutritionist Grade II, Bachelor of Science in Traditional Chinese Medicine, Member of Nutrition Society, Original Creator of Nutritional Science)

Basal metabolic rate: The minimum amount of energy that the body needs to expend to sustain life in an inactive state (including the digestive system, i.e., fasting for more than two hours) in a natural temperature environment. Basal metabolic rate decreases with age or weight loss and increases with muscle gain.

Basal metabolic rate varies according to the individual, but there is an average standardized level, and anything too high or too low is considered abnormal metabolism.

Factors influencing low basal metabolic rate:

(1) Body surface area:The total basal metabolism of the body is obviously different depending on the size of the body, and basal metabolism is proportional to the surface area of the body.

(2) Age and sex:Basal metabolic rate is slightly lower in women than in men. It decreases gradually with age.

(3) Ambient temperature and climate:Metabolism is lowest in comfortable environments (20-25°C); it is elevated in both low and high temperatures.

(4) Thyroid function:Thyroxine enhances the rate of all biochemical reactions in all cells. Therefore, an increase in thyroxine can cause an increase in basal metabolic rate.

(5) Other factors:There are also a number of factors that affect the body's basal metabolic rate, such as medications and sympathetic nerve activity.

Causes of low basal metabolic rate and ways to adjust it:

1. Movement.

Exercise has the greatest impact on energy expenditure. During intense exercise, the metabolic rate can be up to 20 times higher than when lying down. Even after exercise stops, energy expenditure remains high for some time. In general, the greater the proportion of muscle, the higher the metabolic rate per unit of body weight. The higher the proportion of fat, the lower the metabolic rate per body weight.

2. Diet.

(1) Intake of substances that increase basal metabolic rate.According to research, foods like tea, black coffee, chili peppers, and grapefruit are helpful in increasing basal metabolic rate.

(2)High-protein diet.The body's digestion of protein is itself an energy-consuming process, and protein is necessary for building muscle.

(3)Eat smaller, more frequent meals.People who eat 4-6 meals a day have a higher basal metabolic rate than those who eat three meals a day.

(4)Eat breakfast every day.Breakfast is very important for speeding up your metabolism and losing weight. This is because the body's metabolism slows down while you sleep and it only picks up when you eat again. So, if you skip breakfast and don't eat, your body's ability to burn calories and consume them won't reach normal levels until lunch.

(5) Adequate calorie intake.Multiply your current body weight in kilograms by 22 to get your daily calorie requirement. Our bodies have been "programmed" to design calorie requirements to ensure basal metabolism.

(6) Eat more "good" carbohydrates.Supplemental carbohydrates should be high in fiber, such as vegetables, fruits, and whole grains, which are "good" carbohydrates that have little effect on insulin levels.

3、Maintain adequate sleep

People who often stay up late due to irregular work and rest, stay up late for a long time, metabolism is usually poor. In addition, produced in the fat cells "lean protein" and stomach secretion "hunger hormone" these two substances in the body of endocrine disorders will promote appetite, easy to eat the fourth meal due to hunger or cravings, if you do not have a good grasp of the calorie, often eat high-calorie snacks, the long-term down the figure will be like a balloon. The body will continue to collapse like a blowing balloon.

4, often drink green tea, pay attention to abstain from alcohol.Green tea is not only known for its anti-cancer benefits, but also for its ability to increase metabolism. This may be due to the fact that green tea contains ingredients that increase the level of the chemical norepinephrine, which is important for speeding up metabolism. It has been found that the first thing that the body burns when performing metabolic functions is the calories contained in alcohol.