Obesity is often caused by the heat surplus, if the time to lose weight to ensure that daily intake of calories below the basal metabolic rate do not need exercise?
First, calorie intake is inaccurate, and the same food can result in changes in caloric content due to the different cooking methods and ingredients used. Excelling the calorie sometimes goes against the 'will' of one's own body.
Caloric surplus is just one of the factors that lead to weight gain, often staying up late, endocrine disorders, and so will lead to weight gain. And, excessive intake of sugar is the culprit fat.
The total calories of the human body how to count?
Weight loss must allow the total consumption> intake of calories, so to answer the previous question, we must first know how the body's total calorie count is calculated most people take it for granted that the total daily calories consumed by a person must be the exercise cost In fact, for most people, the total body calorie consumption = basal metabolism (60-70%) + active calories (15-30%) + food thermal effect 10%.
In other words, the body's basal metabolic rate, accounting for about 60-70% of the total body calorie consumption, but if you want to reduce food intake according to this principle easy to lose weight on the body's self-regulation function underestimated.
Raise the basal metabolic rate Method:
① aerobic exercise is the fastest way to improve metabolism
Increase the amount of exercise will certainly increase metabolism, thereby increasing the basal metabolic rate.No matter the quality of exercise are effective, so do not underestimate the amount of exercise every day, in addition to help you to lose calories, weight loss, greater benefits Or enhance physical fitness fitness is the daily work must be done, busy work also have regular exercise method.Daily walking is the best exercise, may wish to use every day after lunch breaks, on the way to work, up and down the stairs to exercise, there are Oxygen exercise does not have to sweat, the key is to improve the basal metabolic rate, but can also help digestion and prevent constipation.
② refused to starve or ultra-low calorie diet diet
Very low calorie diet, is not an effective way to lose weight because the human body has a set of procedures to maintain normal weight automatically, if you suddenly lose 1000 calories from the diet, the body's basal metabolic rate Will slow down automatically, because the body thinks you are starving now, not only can not consume more calories, but will affect the normal functioning of body functions, and more likely to accumulate fat.
③ breakfast must eat
Breakfast is the meal of three meals a day and the basal metabolic rate and the most closely related to weight loss meal.Many studies have shown that eating breakfast easier than eating breakfast to lose weight.This is because people sleep, the metabolic rate is very low, when we When you begin re-eating, the rate of metabolism increases as you resume, so getting breakfast early will mean your body will start burning sooner, and breakfast is a metabolic starter.
④ increase the frequency of eating
Eat less meals and 3 meals a day compared to avoid excessive heat into the fat meal, more able to maintain strong metabolism level between meals as much as possible to maintain within 2 to 3 hours no more than 4 hours , So as not to over-eat after hunger, while ensuring that every meal must have protein foods, because it is a metabolic enhancer.
⑤ to ensure adequate sleep
Sleep time is the time to detoxify the body organs to rest.Lack of sleep function of the body organs can not be fully played, the metabolic capacity will be weakened.Every night to ensure that at least 7-8 hours of sleep time, will have a better metabolic capacity.
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