Once a woman turns 25, the bird of youth flies away and never comes back! My physical strength is no longer as vigorous as that of an 18-year-old girl, and the desserts I eat gradually turn into belly fat that cannot be driven away. Local moms also want to wear little dresses! How to lose the fat around waist and abdomen? By following these tips in your daily life, you can avoid a drop in basal metabolism and even increase your body's calorie consumption!

What is basal metabolic rate? Can I eat it?

Basal metabolic rate (BMR) refers to the minimum amount of calories consumed by the human body when it is in an inactive or lying state. In order to maintain health, the calories consumed in three meals a day should provide the body with enough energy to function. Incorrect dieting and fasting will cause the body to lack the calories it needs. Once food enters the body, it will quickly be stored as fat in the body, making it easier to gain weight again.

Before increasing our basal metabolic rate, let's first understand how many calories our body needs in a day? The American College of Sports Medicine provides the following formula:

Step 1: Calculate your basal metabolic rate (BMR)

BMR (male) = (13.7 × weight (kg)) + (5.0 × height (cm)) - (6.8 × age) + 66

BMR (female) = (9.6 × weight (kg)) + (1.8 × height (cm)) - (4.7 × age) + 655

Step 2: Determine your activity coefficient

People who would rather sit than stand (hardly exercise) - 1.2

Occasional exercisers (exercise 1-3 times a week) - 1.375

People who exercise whenever they think of it (exercise 3-5 times a week) - 1.55

Hard-working exercisers (exercise 6-7 times a week) - 1.725

Extremely active people (doing high-intensity exercise every day) - 1.9

Step 3: BMR x activity factor = minimum daily calorie intake

Improving basal metabolism is not only healthier

And good mood!

After the age of 25, the body’s basal metabolic rate will begin to decline naturally, and it is estimated to decrease by an average of 2% to 5% every 10 years. This is also one of the reasons why people gradually gain weight like a balloon!

1. Drink 2000cc of water every day: Water is an important substance needed by the human body. Although it has no nutritional value, it can help cleanse the intestines and eliminate old waste from the body, making you younger naturally!

2. Eat an egg for breakfast: The body’s BMR is lower when sleeping, and breakfast is the key to help wake up the body and start metabolism, so be sure to eat it! In addition, since breaking down protein consumes more energy, supplementing protein for breakfast is a great way to increase your basal metabolism for the day!

3. Increase the frequency of meals: You must have heard that many female artists use small and frequent meals to maintain their figure! If the body is fasting for too long, the "fat storage" mechanism will be activated. The hungrier you are, the fewer calories you consume. Replenishing a little high-quality calories every 2 to 3 hours can increase your BMR.

4. Eat some spicy food: Chili peppers contain capsaicin, which can cause the body to produce heat and stimulate metabolism. Studies have shown that any spicy food, such as chili peppers, can increase your metabolic rate by about 20%, but it only lasts for 30 minutes at most.

5. Enjoy bathing time: As mentioned before, when the body temperature rises by 1 degree, the BMR will increase by 13%. Soaking in 38-40 degree water can accelerate the basal metabolism!

6. Ride a bike: Muscle and fat are two different things. If you gain muscle without losing fat, it is easy to fall into the myth of becoming "stronger". In fact, it is only because the fat covers the muscles that they look bigger! Therefore, don’t forget to arrange aerobic exercise regularly. Cycling is an aerobic activity suitable for the whole family.

Although the tips mentioned above may not seem to have much effect when taken separately, if they are integrated into daily life and practiced every day, they can achieve the effect of increasing the basal metabolic rate. Exercise is especially indispensable for a healthy life. Studies have shown that exercise helps the brain secrete endorphins, which makes people feel happier. It is also another way to bring little happiness to life!