There are 8 ways to lose weight without asking for help and increase your basal metabolic rate

8 Ways to Increase Your Basal Metabolic Rate

Tip 1: Aerobic exercise

Exercise is the most important and effective way to increase your basal metabolic rate. If you want to burn body fat, you must do aerobic exercise. The most effective aerobic exercise must comply with the "333 principle", exercising 3 times a week, 30 minutes each time, and the exercise intensity must reach 130 heart beats per minute.

Every time you exercise, fat will continue to burn for 6 hours and the metabolic rate can last for 6 hours. That is to say, one exercise session should last at least 30 minutes to achieve the best effect.

Tip 2: Strength training

While burning fat, strength training is also required to increase lean meat in the body, which works in two ways to increase the basal metabolic rate. One kilogram of fat can only consume 4 to 10 calories, but 1 kilogram of muscle can consume 75 to 125 calories. You need to do 8 to 12 repetitions of each muscle strength exercise to achieve the training effect. Then, as your muscle strength improves, you can slowly increase the number of repetitions. Later, I will teach you how to easily improve your muscle strength through "rock-and-roll walking". As long as you are willing, it is never too late and you can start moving right away!

Tip 3: Balanced nutrition is most important

Many people use starvation as a method to lose weight, but instead of losing weight, their basal metabolic rate slows down. Because the body will automatically adjust, when calories or other nutrients are not replenished in time, the body will send out an alarm so that the remaining calories can be maintained to sustain life.

Therefore, you must avoid fast and improper dieting methods, eat three fixed meals with fixed quantities, but control the portion size and calories to keep your basal metabolic rate at a normal level.

4 Tips/Drink More Water

It’s no cliché to say that drinking more water can help you lose weight and boost your metabolism. 60% to 70% of the human body's weight is composed of water. Almost all biochemical reactions in the body need to be completed in a water environment, and the decomposition and utilization of fat also requires water. Therefore, drinking more water can speed up the body's chemical reactions and metabolize excess waste in the body through urination.

Adults need 2000 to 3000cc of water a day, but it should be noted that people with heart failure, cirrhosis, renal failure and nephrotic syndrome should not drink too much water.

Tip 5: Take a comfortable half-body bath after exercise

In addition to drinking water, taking a bath can also increase metabolism; among them, taking a bath is more effective than taking a shower. When a person is sick and has a fever, the metabolic rate increases by 13% for every 1°C increase in temperature.

Therefore, soaking in 38-40℃ water has the same effect. The principle is to use a water temperature that you can accept, but you must feel warm and sweat to achieve the effect of a half-body bath; the water level in the bathtub must not exceed the heart, and the appropriate time is 10 to 15 minutes. After taking a bath, you should pay more attention to replenishing enough warm water, and never replace it with ice drinks.

Tip 6: Change the way you eat breakfast

You must eat breakfast. After a full night of sleep, the body's metabolism slows down. If you don't replenish nutrients, your metabolism will become slower and slower, just like you are still sleeping.

However, you cannot eat breakfast casually. For example, bread contains refined starch and trans fat, which are easily converted into fat and accumulated in the body. You will feel hungry soon after eating it, and it will also cause your body to age faster.

Since it is breakfast that we have to eat every day, you might as well change to a Japanese breakfast, which consists of brown rice, tofu miso soup and eggs. It is low in sugar and high in protein. Those who like Western breakfast can choose oatmeal or whole wheat bread with boiled chicken breast.

Tip 7: Eat spicy food occasionally

Spices such as pepper, chili, turmeric and other condiments have been proven to promote metabolism and help raise the body's temperature, but people with poor stomachs should still be careful to consume them in moderation.

Tip 8: Supplement good gut bacteria

There are both good and bad bacteria in the intestines. Bad bacteria, such as Gram-negative bacteria, absorb fat and secrete endotoxins, causing inflammation in the body and making the obesity problem worse. Conversely, probiotics can inhibit the growth of these fat-loving negative bacteria.

Although the basal metabolic rate will decrease with age, as long as you pay special attention to the above small details in life and exercise, and do it persistently, you will have unexpected weight loss effects.

This article is from Paston Publishing's "7 Days to Lose Weight Healthy and Keep Fat Without Gaining Weight Again!" 》