Summer is the peak of weight loss. When it comes to weight loss, there is a word that has to be mentioned. That's the basal metabolic rate. We often see that some people are as tall as you, eat more than you, but they are much thinner than you; others are as fat as you, but they are thinner than you in the same way; even some people don't eat fat, and your saliva grows meat. It's not that it's unfair. In fact, everything is the ghost of basic metabolic rate. So what is the basic metabolic rate? Let's take a look at it with Xiaobian~
What is basic metabolic rate
Basic metabolism is the energy necessary to maintain the basic life activities of the human body. In short, it is the energy consumption used to maintain the basic functions of body temperature, heartbeat, respiration, organs and cells when you lie still. In other words, you burn calories when you lie at home!
There are three main ways of human body's heat consumption: first, diet, second, activity, third, basic metabolic rate. The basic metabolism consumes the most energy, accounting for 60% - 70% of the daily energy consumption, far more than the exercise consumption. At this time, you are not surprised to find: as long as the basic metabolism is improved, sleep can also lose weight ah!
Causes of low basal metabolic rate
Over dieting
Do you lose weight quickly if you eat less? It may be the same in the first 1-2 weeks of dieting, but with the rapid loss of weight and the lack of calories, the human body will automatically start the 'defense mechanism', respond to the loss of calories caused by dieting by reducing the basic metabolic rate to save calories, and in the following days, convert every bite of food into calories for storage. So the longer the diet, the more severe it is, the worse the basal metabolic rate will be.
Muscular insufficiency
The more muscle content, the higher the basic metabolism, because a kilogram of muscle can consume about 80 calories, a kilogram of fat can only consume 4 calories; a kilogram of muscle volume although only half of a kilogram of fat volume, but can consume 20 times more calories, how to think is cost-effective.
But many women are worried that losing weight and doing strength training will produce big muscles and damage their bodies. In fact, it's just groundless. Due to the lack of androgen, women are naturally more difficult to build muscle than men, let alone large muscles visible to the naked eye. The lack of muscle and unwillingness to exercise are also the reasons for the low basal metabolic rate.
An increase in age
This is probably the most helpless reason. The basal metabolic rate doesn't always keep a value from birth to death. The basal metabolic rate of 25-year-old people reaches a peak, and then falls by 2-5% every ten years.
The influence of age can not be changed, so babies, weight loss should take advantage of young start, do not waste the natural advantage of high basal metabolic rate Oh!
Lack of sleep and falling asleep too late
Long term lack of sleep will lead to the reduction of basic metabolic rate, so many people think that sleep as long as seven hours is enough, and it doesn't matter what time to sleep, which is a very wrong idea in weight control. During sleep, growth hormone secretion will increase, even in adults, and growth hormone is one of the key factors to maintain the basic metabolic rate. The main secretion time of growth hormone is from 11 o'clock in the evening to 1 o'clock in the morning. The secretion of growth hormone that falls asleep beyond this period will decrease, indirectly affecting the basic metabolic rate.
Endocrine disorders
There are many endocrine diseases associated with basal metabolism. The common diseases that can cause basal metabolism to decrease include hypothyroidism, adrenal disorders, gonadal disorders, pancreatic dysfunction, etc.
Temperature effect
There is a relationship between basal metabolic rate and temperature. Some studies have shown that basal metabolic rate will increase when body temperature rises, and the body's chemical reaction will be faster. In the high temperature environment, the basic metabolic rate will also increase. In the hot summer, it's a good time to lose weight.
Eight suggestions for improving basic metabolic rate
Start your metabolism with breakfast
When we start to eat again, the metabolic rate gradually increases with the recovery. If you miss breakfast, your body will have to wait until lunch time to start burning calories to speed up metabolism. Therefore, as a signal to restore metabolism, breakfast must not be omitted.
Use enough protein to 'waste heat'
Compared with carbohydrate and fat, protein can stimulate the metabolic rate; at the same time, protein can also bring a higher sense of satiety and prevent overeating; in addition, sufficient protein is also the necessary raw material for muscle formation. Therefore, it should be ensured that 10% - 20% of the required heat comes from protein every day.
Increase muscle strength training
Strength training is the best way to improve the basic metabolic rate of the body. With the increase of age, the basic metabolic rate of the body will decrease, but strength training can make it rejuvenate. Research shows that regular muscle strength training can improve the basic metabolic rate by 6.8% - 7.8%.
Any exercise that can increase the muscle can improve the basic metabolic rate. Because the muscle will consume more energy after increasing, thus improving the basic metabolic rate. Weight lifting, dumbbell, push ups, flat support, fitness equipment and other strength training are good choices.
In addition, exhausting exercise is to use up all the milk strength in a short period of time, such as fast sprint for 3 or 5 minutes, with strength close to collapse, after which the basic metabolic rate increases significantly. It 's called repayment of oxygen debt professionally. High intensity physical labor has a similar effect.
Proper and timely sleep
The metabolic rate of human body is reduced by 10% - 15% in the sleep time. It is easy to get fat if you sleep too much in bed, but it also affects metabolism if you sleep too little every day. Therefore, it is necessary to guarantee 7 hours of sleep every day, and to guarantee the sleep from 23:00 p.m. to 5:00 a.m. the next day, so that the body can maintain a vigorous metabolism.
Eat more carbs
Refined carbohydrates, such as rice, noodles, white bread, etc., have a high glycemic index, which can make the insulin level fluctuate violently, which correspondingly promotes the storage of fat in the body, thus reducing the metabolic rate of the body. Therefore, when supplementing carbohydrates, we should choose foods with high dietary fiber, such as all kinds of vegetables, fruits and whole grains, which have little effect on insulin level.
Drink less
It has been found that when the body functions in metabolism, the first thing it burns is the heat contained in alcohol. In other words, the calories in other diets may be stored as fat under the skin. If you are really addicted to alcohol, drink a little wine, each glass of wine contains only 80 kilocalories, and also contains a lot of healthy antioxidants.
Get enough calcium
In January 2003, a study published in the American Journal of nutrition pointed out that the interaction between calcium and other components in the body can enhance the metabolism level of the body and increase the speed of burning excess fat. Therefore, adequate intake of calcium not only helps to improve the basic metabolism, but also has the effect of burning fat.
Less air conditioning, less ice water
Both high temperature and slightly higher body temperature will increase the basal metabolic rate. Therefore, staying in an air-conditioned room with low temperature for a long time, coupled with regular drinking of ice water and ice drinks, will affect the improvement of basic metabolism.