Will increasing your basal metabolic rate definitely make you thinner? Nutritionist Huang Xiaotong reveals: 5 good foods to help increase basal metabolic rate

People who want to lose weight want to increase their basal metabolic rate. What is the basal metabolic rate? Can you really lose weight by increasing your basal metabolic rate? What foods help increase your metabolic rate? Basal metabolic rate (BMR) refers to the calories needed by the human body to maintain the most basic physiological activities every day, including: breathing, heartbeat, blood circulation, digestion and absorption, kidney filtration and excretion, nerve conduction, maintaining body temperature, etc.

Nutritionist Huang Xiaotong said that the BMR of adults will decrease by 2% to 5% every 10 years. Although the amount of food consumed is the same as before, the calories consumed have decreased! This is why it is more difficult to lose weight as you get older. The basal metabolic rate also varies from person to person, and if you suffer from certain special diseases, the basal metabolic rate will also increase. For those who want to lose weight, it is recommended that their basal metabolic rate be increased within a reasonable range through exercises that can build muscle. However, there is no need to blindly fall into the myth that the higher the basal metabolic rate, the better.

For every 7700 calories you consume, you will gain 1 kg

For example, a 25-year-old woman weighing 55 kg needs about 1,200 calories per day to maintain her basal metabolic rate (not the total daily calories). By the age of 35, her body may only need 1,140 calories. If you do not increase your metabolic rate or calorie expenditure through exercise or diet adjustment at this time, when the calories accumulate to 7700 calories, your weight will increase by 1 kilogram! Over time, obesity will not only affect your appearance, but will also lead to many diseases.

So how can we increase our metabolic rate? First of all, proper exercise is necessary! By keeping the blood flowing and increasing lung capacity, you can effectively increase your basal metabolic rate. Next, you need to choose the right foods to increase your metabolic rate and create a "thin body"!

5 good foods to increase your basal metabolic rate

1. Protein Foods

Studies have shown that consuming enough protein foods can help increase the metabolic rate because protein foods require more calories to digest and break down than carbohydrates and fats, which means they have a higher thermic effect of food (TEF), which can increase the metabolic rate by about 20-30%. In addition, protein helps maintain muscle mass. If the muscle mass is large, more calories will be consumed. It is recommended to give priority to high-quality protein, such as: beans, tuna, salmon, chicken, pork, eggs, milk, yogurt, and so on.

A study published in the American Journal of Clinical Nutrition found that taking catechins before exercise can increase metabolic rate by 17%, help control weight, reduce body fat and improve body mass index (BMI).

2. Green Tea

The most helpful ingredient in green tea for weight loss is "catechins"! A study published in the American Journal of Clinical Nutrition found that taking catechins before exercise can increase metabolic rate by 17%, help control weight, reduce body fat and improve body mass index (BMI). Catechins can promote the decomposition of body fat by maintaining the activity of norepinephrine, thereby reducing abdominal fat and body fat, achieving the effect of weight loss!

3. Water

Water is the largest component of the human body, accounting for about 60-70% of the body weight. Most of the body's chemical reactions can only be completed in a water environment, including the decomposition and utilization of fat. Therefore, drinking more water can speed up the body's chemical reactions, increase the body's metabolic rate, and excrete waste. It is helpful for internal environmental protection and prevention of constipation. Drinking enough water can also suppress appetite! It is recommended that adults drink 30-40 ml of water per day multiplied by their body weight.

4. Spices

Spices such as pepper, chili, turmeric, etc. have been proven to help increase body temperature, promote blood circulation, thereby increasing the basal metabolic rate and helping burn fat! For example, capsaicin in chili peppers has the potential to produce heat, which helps burn body fat and reduce fat storage. It should be noted that people with poor gastrointestinal function should pay attention to the amount of intake to avoid discomfort. Moreover, most spices have the effect of stimulating appetite, and if you are not careful, you will eat too many calories. It is recommended to season food in moderation and not to overdo it!

5. Foods containing iodine

Iodine is an essential mineral for synthesizing thyroid hormone and maintaining normal thyroid function. Thyroxine helps to increase the basal metabolic rate and promote the metabolism of protein, sugar and fat, playing an important role in promoting metabolism. It is recommended to obtain iodine from food. Foods such as seaweed, kelp, kombu, oysters, shrimps, crabs, etc. are all rich in iodine.