[헬스픽] How to increase basal metabolic rate in daily life?

There is a constitution that makes you gain weight even if you only drink water. There are people who do not gain weight even though they eat the same, but those who gain weight even if they eat only a little should first check the ‘basal metabolic rate’. Metabolism in the human body refers to all chemical reactions that occur to maintain life and to function normally, such as respiration, digestion, and cellular activity.

Metabolism requires energy, and the minimum energy for this metabolism is the basal metabolic rate (BMR). BMR accounts for 65-70% of total calorie consumption. A person with a high BMR will gain less weight than a person with a low BMR, even if they exercise the same and eat the same. In order to change the constitution that gains weight easily, you need to increase your basal metabolic rate. Find out how to increase basal metabolic rate that can be practiced in daily life.

◆ Activate metabolism with protein intake
Protein uses more calories than fat and carbohydrates, and increases BMR by increasing muscle mass. Therefore, it is effective to activate metabolism by increasing protein intake in an appropriate amount. Protein is good to eat chicken, fish, dairy products, whole grains, beans, nuts, etc. evenly.

◆ Increasing muscle mass through muscle exercise
The more muscle you have, the more calories you burn, even when you are at rest. According to the National Institute for Diabetes and Digestive Kidney Diseases (NIDDK), 1 kg of muscle consumes about 14 calories per day without any activity, but 1 kg of fat burns only 4 calories. As muscle mass increases, BMR naturally increases.

◆ Managing stress
The stress hormone cortisol lowers your basal metabolic rate. This is why dieting under stress almost always fails. Exercise should be enjoyable, and stress should be managed through hobbies and meditation.

◆ Menopausal women need special care
Postmenopausal (menopausal) women have a lower BMR, which reduces the body’s ability to burn calories. When menopause comes, estrogen secretion decreases, resulting in abdominal obesity and sarcopenia due to aging. Therefore, it is necessary to supplement the muscle that is reduced by muscle exercise, eat enough protein, and keep a diet that reduces carbohydrates and fat a little.

◆ Be careful of taking certain diseases or medications
Patients with certain diseases or taking certain medications can reduce basal metabolic rate. In particular, hypothyroidism, kidney disease, liver disease, diabetes, and depression lower BMR. It is good to consult with a specialist about basic metabolism.

◆ Get enough vitamin D
Studies have shown that women with vitamin D deficiency can lose weight better by taking supplements. A lack of vitamin D causes muscle weakness as well as bone fractures, whereas sufficient vitamin D activates metabolism. However, even if you take a vitamin D supplement, you cannot be relieved just by taking it because the amount of absorption varies widely. First, it is necessary to check the level of vitamin D in the blood at the hospital.