I often hear people say: I have a fat physique that is easy to drink water, what should I do?
I believe that many people will have the same feeling. Today, let's explain to you: Why do you eat as much as others, but others are not fat, but you are fat?
In fact, this situation can be roughly divided into two types: 1. There is a problem with the gastrointestinal digestive system, and food is not absorbed; 2. Your basal metabolism is too low! In the first case, we must not be extravagant, but in the second case, you can make adjustments through diet, exercise and living habits, so that you can also become a thin person who can't eat fat!
Basal metabolism refers to the minimum energy requirements that a person needs to maintain life characteristics. Simply put, as long as a person is alive and needs breathing, body temperature, heartbeat, etc., he will consume calories, which is the metabolic rate.
The effect of basal metabolism on weight loss
We all know that the basic principle of weight loss is: calorie intake < calorie consumption, and a high basal metabolic rate means that even if you don’t move, you can consume more calories than others. Easier to lose weight!
What are the factors that affect basal metabolism?
1. Gender: Different genders have different basal metabolisms. Generally speaking, at the same age and weight, the basal metabolic rate of men is higher than that of women.
2. Age: After a person is over 25 years old, the basal metabolism will decrease at a rate of 2% per year. The older the person, the lower the basal metabolism.
3. Weight: The heavier the weight, the more calories you need to consume, so the higher your basal metabolism. A person, in the process of losing weight, as the weight gradually decreases, the overall basal metabolism must also decrease. What we call regulating metabolism means that the metabolism becomes higher at the same age and weight!
4. Body temperature: For every 1°C increase in body temperature, the basal metabolic rate will increase by 12%, so when you have a fever and get sick, the basal metabolism is also increasing, but this method is not advisable.
5. Muscle content: 1kg of muscle can consume 100 calories per day, while 1kg of fat can only consume 4-10 calories per day.
6. Others: For example, hormone levels, temperature, thermic effect of food, etc. will also affect the level of basal metabolism.
How can I increase the basal metabolic rate?
1. Never go on a diet to lose weight
When the energy intake of the body is not enough to maintain the normal needs of the body, the body will turn on protective measures to reduce energy consumption by shutting down unnecessary life activities (such as menstruation, hair), and decompose muscles to provide energy for the body, At this time, the basal metabolic rate will decrease. Therefore, the first condition to improve the basal metabolic rate is not to diet to lose weight!
2. Eat more high-protein, high-fiber foods
Foods with high protein and fiber are not easy to digest. If the body wants to digest such food, it needs to consume more calories. This is the best way to increase the body's basal metabolic rate through the thermic effect of food.
3. Eat smaller meals more often and increase the frequency of eating
Compared with three meals a day, eating 4-5 meals a day can maintain a relatively high basal metabolic level, and keep it for 2-3 hours between meals, and it can also avoid hunger and overeating.
4. Drink a cup of coffee or tea when you are sleepy
When people are sleepy, their basal metabolism will remain at a relatively low level. A cup of black coffee or tea at this time can not only refresh the mind and increase work efficiency, but also temporarily improve the basal metabolism level.
5. Fuel your metabolism
Calcium in dairy products can accelerate fat burning; soybean isoflavones in soybeans can accelerate fat burning; capsaicin in peppers can stimulate the body to release adrenaline, thereby improving metabolism, all of which provide basal metabolism. Tips!
6. Increase muscle mass
Just mentioned, 1kg of muscle can consume 100 calories per day, while 1kg of fat can only consume 4-10 calories per day. Through a certain amount of strength training, pay attention to maintaining protein intake during training, increase muscle content, and naturally increase the body's basal metabolic rate!
In fact, in addition to the methods mentioned above, there are many small methods of diet, exercise and living habits that can help improve the basal metabolic rate. With the joint promotion of these methods, a person's basal metabolism is actually very easy to adjust.
Here is a special kind of coffee--Java Burn, burn your calories and increase your basal metabolic rate, enjoy your morning coffee.
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