Grasp the key points of weight loss and increase basal metabolic rate

In daily life, many people are very concerned about their body shape and when to lose the fat on their body. However, few people pay attention to the reduction of basal metabolic rate. Some people go on a diet to lose weight, which artificially lowers their metabolic rate, affects their health, and accelerates their aging process.

If the basal metabolic rate is low, the energy consumed cannot be consumed and accumulates in the body, causing the body to gradually become fatter.

Why does the basal metabolic rate have such a big impact?

Let me give you an example. As we all know, young people have a big appetite and can eat a lot but get hungry quickly. As they get older, they get full after eating a little. Not only that, in the past people could eat a lot but not gain weight. Men were strong and women were slim. As I get older, I eat less but get fatter, my skin has more wrinkles, my physical strength is getting worse and worse, I feel tired easily, and I can’t recover even after a day’s sleep.

The fundamental reason for the above phenomenon is basal metabolism. When you are young, your basal metabolic rate is high. Although you eat a lot, it is quickly consumed. When you get older, your basal metabolic rate is low. The energy you eat cannot be consumed and accumulates in the body, so you gradually become fatter.

Since basal metabolic rate is so important, how can we increase it? Let’s talk about how to increase your basal metabolic rate.

Aerobic exercise is the fastest way to increase metabolism

Increasing the amount of exercise will definitely increase your metabolism. No matter what the quality of your exercise is, as long as you exercise, it will speed up your metabolism, that is, increase your basal metabolic rate. Don't underestimate this little bit of daily exercise. In addition to helping you burn calories and lose weight, its greater benefit is that after exercise, oxygen can be brought to all parts of the body, each organ receives more nutrition, its function is strengthened, and some sub-health symptoms disappear.

Therefore, there is no reason for anyone not to exercise, and exercise is something that must be done every day. Things like no time, busy work, etc. are all excuses! Daily walking is the best exercise. You might as well use the break time after lunch, on the way to and from get off work, up and down the stairs, etc. to exercise. Aerobic exercise does not necessarily require sweating all over. The key is to increase the basal metabolic rate. It can also help digestion and prevent constipation.

Since we are talking about aerobic exercise, we also have to talk about breathing, because the way you breathe will affect your metabolism. If aerobic exercise is effectively combined with breathing methods, the effect will be better. The purpose of breathing is to deliver fresh oxygen into the lungs, and after gas exchange, expel unnecessary waste and carbon dioxide from the body, thereby purifying the blood and promoting metabolism and circulation.

Unfortunately, most breathing is an unconscious reflex action. The capacity of air sent into the lungs each time is limited, and the breathing frequency is fast. In this case, the oxygen inhaled into the lungs is exhaled before it can fully function. Coupled with the short exhalation, the waste carbon dioxide is not completely exhaled and continues to remain in the lungs.

If we take deep breaths frequently, oxygen will stay in the lungs for a long time, the oxygen supply will be large, and the amount of waste discharged from the body will be high, which will naturally speed up the basal metabolic rate. If combined with aerobic exercise, the benefits are truly tremendous. Try it yourself when you have time and you will know how it feels.

Increase muscle training to increase your muscle tissue

The more muscle tissue you have in your body, the more calories you burn and the faster your metabolism. Unfortunately, as we age, our body's muscle mass gradually decreases, leading to a decrease in our basal metabolic rate. Therefore, in order to maintain a good metabolic rate, you must intensify your exercise to increase muscle mass.

Drink plenty of water

Some methods of losing weight using nutrients will tell you to drink more water in order to speed up your metabolism. Water is an indispensable substance for human metabolism. It not only promotes gastrointestinal motility, excretes toxins and waste from the body, but also accelerates metabolism. Therefore, drinking more water is not to reduce food intake, but to speed up metabolism.

To ensure protein supply

Metabolism cannot be separated from protein. Only when the supply of protein is guaranteed can the basal metabolic rate not decrease. Protein is the basic substance to ensure the basal metabolic rate. Many people use dieting to lose weight, but often fail to ensure the supply of protein, resulting in a decrease in basal metabolic rate and even affecting the health of the body. In addition, the intake of dietary fiber cannot be ignored, and attention should be paid to the balance of diet.

Supplement B vitamins

Vitamin B group is a coenzyme that participates in the metabolism of proteins, carbohydrates and fats. At the same time, vitamin B group is an essential substance for promoting human metabolism. Since they are water-soluble vitamins and are not easily stored in the body, they are easily deficient. Therefore, supplementing with B vitamins is very helpful in promoting metabolism, providing energy, and protecting nerve tissue and cells.

Paying attention to the details of life can also promote metabolism

There are some small details in life, as long as you pay attention to them, which can also achieve the purpose of promoting metabolism, such as soaking your feet in hot water, massaging your limbs, etc.

To sum up, to increase the basal metabolic rate, one must first move. Whether it is exercise or massage, it is all exercise. As long as you move, you can increase the metabolic rate, which is a basic condition for a person's health. The second is to ensure nutritional supply.

Obesity is caused by unbalanced nutrition, that is, excessive intake of some nutrients and severe deficiency of other nutrients. Nowadays, people always emphasize the part with excess nutrition and ignore the other part with severe deficiency of nutrition. Misleading by this argument, people artificially lower the basal metabolic rate, resulting in insufficient nutritional intake or new nutritional imbalances. Such weight loss will shorten one's lifespan.

Source: 39 Health Network www.39.net

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