To lose weight, learn to calculate your basal metabolic rate first

I believe that many people over the age of 30, if they do not change their eating habits, their body shape will become like a blown-up balloon, their weight will continue to rise, and they will never be able to return to their previous good figure. To control weight, you need to first understand what is basal metabolic rate? It is the calories you consume to maintain basic body functions such as heartbeat, body temperature, and breathing when you lie in bed all day without moving.

According to statistics, a person's basal metabolic rate decreases by 2% to 5% every 10 years on average by the age of 30. For example, a 30-year-old woman weighing 50 kg and 160 cm tall needs 1,282 calories per day to maintain her basal metabolic rate. By the age of 40, her body only needs 1,235 calories. Therefore, if the amount of food consumed remains the same as before and there is no proper exercise, 57 calories will accumulate in the body every day. When the calories accumulate to 7700 calories, 1 kg of fat will be formed. When the body's basal metabolic rate gradually decreases but the dietary calorie intake does not decrease, you will naturally "get fat".

(Photography by Huang Zhiwen)

Basal metabolic rate (BMR) refers to the minimum calories we consume in a resting state (usually lying down), and all other human activities are based on this. So, how do you calculate your basal metabolic rate? The American College of Sports Medicine offers the following formula:

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

Since it is an indisputable fact that the basal metabolic rate decreases year by year and ages continuously, how to control weight is a very important topic. More than half of the people have probably tried ways to lose weight, such as dieting or even fasting, not eating starch, high-protein diet, liposuction, wearing body shapers, inducing vomiting, taking saunas, doing local exercises, taking laxatives or diuretics, electrotherapy massagers, etc. Most of the above methods have ineffective results. To maintain a good figure and proper weight, you should have a proper diet and adjust your lifestyle. Here are some suggestions:

Drink plenty of water

Iranian doctor Bemanglij was a student of Fleming, who invented the antibiotic penicillin. He found that with enough water, the body will become sensitive to hormones and burn fat, so weight will naturally drop and adjust to a reasonable level. The functions of drinking water also include helping the body's balance mechanism and maintaining metabolism. How much water should you drink in a day? Each person should consume at least 2000cc of water every day. It is recommended to drink mainly pure water, but food such as fruits, soups, drinks, etc. are also sources of water. If you don’t drink enough water, your bowel movements will be affected first. The amount of water that each person needs varies depending on their weight. Adults need 2,000 to 3,000 cc of water a day, but people with heart failure, cirrhosis, kidney failure, and nephrotic syndrome need to strictly control their water intake.