What are the ways to increase your basal metabolic rate? If you want to lose weight, the basal metabolic rate is too low. The following editor will share with you a few methods to increase the basal metabolic rate. Let’s take a look.
There are three main ways of calorie consumption in the human body: one is diet, the other is activity, and the third is basal metabolic rate. The basal metabolic rate plays a very key role in this. If you want to lose weight, it is more practical to increase the basal metabolic rate instead of dieting hard. It not only allows you to have an ideal weight, but also allows middle-aged women to distribute The brilliance of youth. Basal metabolic rate is the lowest calorie consumed by the vital organs of the human body, and it will gradually decrease with age. A high basal metabolic rate indicates that your body function is young and energy consumption is large. On the contrary, energy consumption decreases and physical function declines.
The healthiest and most effective way to increase your basal metabolic rate is to exercise and eat a balanced diet. For middle-aged women who want to lose weight, they must first reduce calorie intake with balanced nutrition and find ways to increase their basal metabolic rate.
- To ensure the supply of protein
Metabolism is inseparable from protein. Only when the supply of protein is guaranteed, the basal metabolic rate will not decrease. Protein is the basic substance to ensure the basal metabolic rate. Many people use dieting to lose weight, often unable to ensure the supply of protein, resulting in a decline in the basal metabolic rate, and even affect the health of the body. In addition, the intake of dietary fiber can not be ignored, pay attention to the balance of the diet.
How to effectively consume sufficient protein?
accept steak
Nothing contains more protein than a juicy steak. If you choose a lean steak, you’ll get more protein and less fat. In fact, a lean steak contains fewer calories than the same serving of chicken.
Choose white meat
Chicken is a good partner for dieters. Compared with red meat, white meat contains less fat. To see weight loss results faster, remove the chicken skin and bones and eat only meat. This is because the skin and bones contain more saturated fat.
Choose tender pork
In fact, there is also a part of pork that can be regarded as white meat, which is its tender part. In addition, pork today contains 31% less fat than pork from 30 years ago. If you’re trying to lose weight on a protein diet, you can’t go wrong with tender pork.
Eggs: Affordable, Convenient and Delicious
Eggs are probably the most classic protein food, and they are also very cheap. An egg a day is good for adults, so don’t hesitate to add eggs to your high-protein diet to lose weight.
Soybeans are rich in protein
Most products, such as tofu and other soy-based foods, are rich in protein. And soy products are generally very low in calories, there is another benefit of eating more beans, which can lower your cholesterol levels.
- Adequate sleep time
During sleep, the metabolic rate is reduced by 10% to 15%, and it is easy to gain weight by often lying in bed. But sleeping too little every day also affects metabolism. Sleep time is also the time for body organs to rest and detoxify. Without good rest, metabolism will be weakened. Make sure to sleep from 23:00 every night to 5:00 am the next day, so that the organs have better metabolic capacity.
- Eat enough calories
Multiply your current weight in kilograms by 22 to get the number of calories you need per day. If the intake of food is reduced, the body will mistakenly think that you are starving, and the basal metabolism that needs to be balanced and used to maintain breathing, heartbeat, etc. will automatically decrease, which will affect the normal operation of body functions. At this time, malnutrition will emerge, and the metabolic rate will be reduced by 20% to 30%. Therefore, those who wish to eat only two apples will be groggy, tired and sleepy all day long.
- Splurge on calories with enough protein
Make sure that 10% to 20% of your daily calories come from protein. It can increase the metabolic rate, allowing us to consume an extra 150 to 200 calories per day. The main components of protein are amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body. The main organs of the body need to consume more energy without digesting and absorbing it. Eating starch, sugar, and fatty foods is only to meet the body’s needs and will not increase the body’s metabolic rate. Protein is different. After eating it, it will warm the body and raise its own body temperature.
- Breakfast is a signal to restore metabolic rate
The metabolic rate in the body decreases during deep sleep, and when we start to eat again, the metabolic rate accelerates with recovery. If you miss breakfast, your body will have to wait until lunch to start burning calories to speed up your metabolism. If you are losing weight, breakfast must not be skipped.
- Stimulates thyroid hormones
If the body is hypothyroid, the metabolic rate can be as low as 50% of normal. Conversely, people with hyperthyroidism consume too much and have a good appetite but never gain weight. Capsaicin, mixed in peppers and cayenne peppers, temporarily stimulates the body to release more hormones such as adrenaline, which speeds up metabolism and improves the ability to burn calories. People who love chili usually have a lower appetite, because eating spicy food tends to make people feel full.
- Maintain sex hormone secretion
The secretion of sex hormones affects the basal metabolism of the body. The secretion of sex hormones will decrease with age, which will cause the basal metabolic rate to decrease. This is one of the reasons why many people gain weight after entering middle age. Maintaining a regular sex life can Increase the secretion of sex hormones and increase the body’s basal metabolic rate.
- Increase body muscle mass
Increasing consumption will increase the basal metabolic rate, and exercise is the only way to help the body wake up. The higher the proportion of muscle in the body, the higher the basal metabolic rate, and conversely, the higher the proportion of fat, the lower the basal metabolic rate! Therefore, working hard to increase the muscle mass of the body, exercise is the healthiest way. In fact, you don’t need to exercise too much. Exercise 3 times a week for 30 minutes each time, and your heartbeat reaches 130, and you can easily achieve the effect of weight loss!
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