If you want to lose weight successfully, you must first understand your basal metabolic rate. Many people are very concerned about their body shape and when they will lose the fat on their bodies. However, few people pay attention to the problem of decreased basal metabolic rate. The value of basal metabolic rate will decline year by year as age increases. Some people go on a diet in order to lose weight and deliberately lower their basal metabolic rate. As a result, their health is affected and their aging process is accelerated.
What will the level of basal metabolic rate affect?
Let me give you an example first. As we all know, young people eat a lot and get hungry quickly when they can eat. As they grow older, they feel full after eating a little. Not only that, in the past, I could eat a lot without gaining weight. Men were strong and women were slim. As I get older, I eat less, but my body becomes fatter and more wrinkled, and my physical strength becomes weaker and weaker. I feel tired at every turn, and I can’t feel relieved even after sleeping for a whole day.
The root cause of the above phenomenon is basal metabolism. When you are young, your basal metabolic rate is high. Although you eat a lot, it is consumed quickly. When you get older, your basal metabolic rate becomes lower, and the energy you take in cannot be consumed and accumulates. Within the body, the body gradually becomes fatter.
Since basal metabolic rate is so important, how to increase it? Let’s talk about how to increase the basal metabolic rate.
Doing aerobic exercise to improve metabolism is the fastest shortcut
Increasing the amount of exercise will definitely increase your metabolism. Regardless of the quality of your exercise, as long as you exercise, your metabolism will be accelerated, that is, your basal metabolic rate will be increased. Don’t underestimate this little amount of exercise every day. In addition to helping you burn calories and lose weight, the bigger benefit is: after exercise, oxygen can be brought to all parts of the body, and each organ receives more nutrients. Functions have been strengthened, and some sub-health symptoms have disappeared.
Therefore, there is no reason for anyone not to exercise. Fitness is something that must be done every day. No time, busy work, etc. are all excuses! Daily walking is the best exercise. You might as well use the rest time after lunch every day, on the way to and from work, going up and down stairs, etc. to exercise. Aerobic exercise does not necessarily require a full body. The key to sweating is to increase the basal metabolic rate, and it can also help digestion and prevent constipation.
Since we are talking about aerobic exercise, we also need to talk about breathing, because the way you breathe will affect your metabolism. If aerobic exercise is effectively combined with breathing methods, the effect will be better. The purpose of breathing is to bring fresh oxygen into the lungs, and then remove unnecessary waste and carbon dioxide from the body through gas exchange, thereby purifying the blood and promoting metabolism and circulation.
Unfortunately, most breathing is a reflex action without conscious awareness. The capacity of the lungs is limited each time you inhale, and the breathing frequency is fast. In this case, the oxygen inhaled into the lungs has not been fully utilized. After the action, it is exhaled, and the short exhalation prevents the waste carbon dioxide from being completely exhaled and continues to remain in the lungs.
If we often take deep breaths, oxygen will act in the lungs for a long time, the supply of oxygen will be large, and the waste discharge in the body will be high, which will naturally speed up the basal metabolic rate. If combined with aerobic exercise, the benefits are truly huge. If you have time, give it a try and feel it.
Increase muscle training appropriately to increase muscle tissue
The more muscle tissue in the human body, the more calories in the body are burned and the faster the metabolism is. Unfortunately, as we age, the body’s muscle mass gradually decreases, resulting in a decrease in basal metabolic rate. Therefore, if you want to maintain a good metabolic rate, you must exercise harder to increase muscle mass.
Increase muscle training appropriately to increase your muscle tissue.
Drinking more water can help speed up metabolism
Some methods of losing weight using nutrients will tell you to drink more water in order to speed up your metabolism. Water is an indispensable substance for human metabolism. It can not only promote gastrointestinal motility, excrete toxins and waste from the body, but also accelerate metabolism. Therefore, drinking more water is not to reduce food intake, but to speed up metabolism.
Ensure protein supply, which is the basic substance for basal metabolic rate
Metabolism is inseparable from protein. Only by ensuring the supply of protein can the basal metabolic rate not decrease. Protein is the basic substance to ensure the basal metabolic rate. Many people use diet to lose weight, but often cannot ensure the supply of protein. As a result, the basal metabolic rate decreases and even affects the health of the body. In addition, the intake of dietary fiber cannot be ignored, and attention should be paid to a balanced diet.
Supplement vitamin B complex to promote metabolism
Vitamin B complex is a coenzyme that participates in the metabolism of proteins, carbohydrates and fats. At the same time, vitamin B complex is a necessary substance to promote human metabolism. Because they are water-soluble vitamins and are not easily stored in the body, they are easily deficient. Therefore, supplementing vitamin B is very helpful in promoting metabolism, providing energy, protecting nerve tissue and cells, etc.
Paying attention to the details of life can also promote metabolism
There are some small details in life, as long as you pay attention to them, you can also achieve the purpose of promoting metabolism, such as soaking your feet in hot water, massaging your limbs, etc.
There are some small details in life, as long as you pay attention to them, you can also achieve the purpose of promoting metabolism, such as soaking your feet in hot water, massaging your limbs, etc.
To sum up, to increase the basal metabolic rate, firstly, you need to move, whether it is exercise or massage, you are doing exercise. As long as you move, you can increase the metabolic rate. This is the basic condition for a person’s health. Secondly, it is necessary to ensure Nutrient supply.
Obesity is caused by unbalanced nutrition, that is, excessive intake of some nutrients and severe deficiency of other nutrients. Nowadays, we always emphasize the part with excess nutrition and ignore the other part with serious nutrition deficiency. Under the misguidance of this argument, the basal metabolic rate is artificially lowered, resulting in insufficient nutritional intake or new nutritional imbalances. Such weight loss will shorten life span.
Source: 39Health.comwww.39.net
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Source: Chinese Health Network
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2023-10-18 06:00:00
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