The key to losing weight without gaining weight: increase your basal metabolic rate! Nutritionist Wang Zinan: 4 ways to double your metabolic rate

If you want to lose weight, instead of trying to control your diet, you might as well increase your basal metabolic rate! Obesity is a disease that requires diet and exercise to consume body calories and reduce fat accumulation in the body. Nutritionist Wang Zinan pointed out that in order to lose weight and not gain it back, in addition to reducing the calories you eat, another way is to increase your basal metabolic rate and consume more calories. In terms of diet, you need to consume more high-quality protein to easily lose weight and be healthy and burden-free.

Wang Zinan, a nutritionist at Dalin Tzu Chi Hospital, pointed out that there are three main ways for the human body to consume calories: diet, activity, and basal metabolic rate; and the basal metabolic rate plays a very critical role in all of this. If you want to lose weight, it is more practical to increase your basal metabolic rate rather than trying to control your diet.

The basal metabolism is reduced, and it is easy to gain weight again

Basically, the main reason for "weight regain" is that the basal metabolic rate is too low, and people with low metabolism find it difficult to consume calories. Once food is eaten, the body will store calories like a warehouse. Even if this type of people work hard to lose weight, once they eat a little more, their "fat-prone physique" with poor metabolism will make their bodies swell like a balloon.

If you want to increase your basal metabolism, you need to increase your muscle mass through exercise, because basal metabolism mainly comes from the heat consumption of muscles. Exercise is an important way to make muscles firm. However, dietary coordination is equally important. In addition to balanced nutrition, increasing protein intake can be more effective in reducing weight.

If you want to increase your basal metabolism, you need to increase your muscle mass through exercise, because basal metabolism mainly comes from the heat consumption of muscles. Exercise is an important way to make muscles firm.

4 ways to increase your basal metabolic rate

1. Eat the right food: Do not eat processed or pickled food as it increases the burden on the liver and kidneys.

2. Eat when you are hungry: People who are often hungry are prone to metabolic imbalance.

3. Increase muscle ratio: When the muscle ratio increases, the metabolic rate can be greatly improved.

4. Eat meat first when eating: it is easy to balance blood sugar and metabolism, and fat is not easy to accumulate.

Eat meat first when eating: it is easy to balance blood sugar and metabolism, and fat is not easy to accumulate.

Protein helps you lose weight and feel fuller

Protein weight loss is a weight loss method that uses eggs and meat as the staple food. It adopts a high-protein, low-sugar diet to achieve the goal. Protein accounts for 60% of the food you eat. During the weight loss process, you don’t have to eat only meat, you can also eat vegetables and fruits, but try to eat less starch.

This method uses the principle that protein produces heat quickly and is easily metabolized to reduce weight. In addition, protein can maintain normal metabolic conditions, so that obese people will not suffer a decline in body functions due to weight loss. Clinical observations show that water will be consumed at the beginning, so a few kilograms will be lost in 3 or 4 days, but this is mainly caused by dehydration. The effect is more obvious for people who usually consume a lot of sugar and suffer from edema.

However, this weight loss method will produce a large amount of ammonia due to long-term high-protein intake, which puts a heavy metabolic burden on the liver and kidneys. It is not suitable for people with kidney disease, those who inject insulin to control blood sugar, or those with cardiovascular disease. In addition, patients with severe mental disorders such as insomnia and anxiety, as well as those who will become constipated after trying this method, should also avoid it.