We often hear about it, but the impact on us is not very clear, especially for the impact of our weight loss.
What is basal metabolism?
The basal metabolic rate (BMR) refers to the rate of energy metabolism when the human body is awake and extremely quiet without being affected by muscle activity, ambient temperature, food and mental stress.
In addition to the calories consumed by aerobic exercise, the rest of the consumption depends on the metabolism, so the stronger the metabolism, the more calories are consumed each day, and the faster the fat is burned.
To lose weight quickly, you have to increase your metabolic rate.
How to increase metabolism
1, sleep at least 6 hours a day!
The metabolic rate during sleep is reduced by 10% to 15%, and often depends on the bed to gain weight. However, sleeping too little every day also affects metabolism. Sleep time is also the time for the body organ to rest and detoxify. The metabolic capacity will not be reduced without rest. Guaranteed every night From 23 o'clock to 5 o'clock in the morning, the organ can have better metabolism.
2, intake enough calories
The number of kilograms in your body multiplied by 21 is the number of calories you need to maintain your metabolism each day. If you reduce your intake of food, your body will mistakenly believe that you are hungry and need to balance to maintain your breath, heartbeat, etc. The basal metabolism will be automatically reduced, but will affect the normal functioning of the body. At this time, malnutrition will be revealed, and the metabolic rate will be reduced by 20% to 30%. Therefore, those who can't wait to use only two apples for their own food will become awful Drowsy, tired and sleepy.
3, use enough protein to 'spend heat'
Make sure 10% to 20% of the daily calories are derived from protein. It can increase the metabolic rate, and it consumes 150 to 200 calories more per day. The main component of protein is amino acids. Compared with fats and carbohydrates, amino acids are very difficult. Digestion and decomposition in the human body, the body's main organs need to consume more energy to digest it.
Eating starch, sugar, fat food just to meet the needs of the body, will not increase the body's metabolic rate. Protein is different, after eating it will make the body warm, increase their own body temperature.
4, increase body muscle content
Increasing the consumption will increase the basal metabolic rate, and balanced nutrition + exercise is the only way to help the body increase the basal metabolic rate. The higher the proportion of muscles in the body, the higher the basal metabolic rate. Conversely, the higher the proportion of fat , The lower the basal metabolic rate! Therefore, efforts to increase the body's muscle mass, fitness is the healthiest way.
5, use intermittent training
HIIT is more efficient in calorie expenditure than traditional aerobic exercise. Not only will your body burn more calories during HIIT, but there will be more calories within 24 hours after you complete HIIT. And fat is burned. But that doesn't mean you need to limit yourself to doing HIIT on the treadmill. Going out, sprinting on the hillside, dragging heavy objects are all good methods.
