To lose weight successfully, before losing weight, you must know what is the basal metabolic rate.
The basal metabolic rate, to put it more simply, means that when you lie there quietly without moving, the energy consumed by the body is the energy required to maintain the most basic physiological operations of the body.
Whether it is building muscle, reducing fat, or performing physical conditioning, we must pay attention to our basal metabolic rate.
First of all, let's look at the performance of poor basal metabolic rate
1. Poor sleep quality, difficulty falling asleep at night, and difficulty getting up in the morning.
2. Don't like sports and get tired easily.
3. Afraid of cold, cold hands and feet in winter.
4. Easy to have diarrhea and shapeless stool.
5. Poor defecation, and frequent constipation.
6. The body is easy to gain weight and has a big belly.
7. Prone to acne, spots, and greasy skin.
8. Insufficient Qi and blood, aunts are often irregular.
9. The mood is often unstable, easily anxious, and irritable.
10. The body temperature is relatively low, often lower than 36 degrees.
If you have 2-3 of the above symptoms, it means that your basal metabolic efficiency is relatively low. At this time, even if you don’t lose weight, you have to increase the body’s basal metabolic rate. The basal metabolic rate determines our health status and the level of our body’s immunity. In this extraordinary period, let us The body has a better ability to fight infections and viruses.
If you have 2-3 of the above symptoms, it means that your basal metabolic efficiency is relatively low. At this time, even if you don’t lose weight, you have to increase the body’s basal metabolic rate. The basal metabolic rate determines our health status and the level of our body’s immunity. In this extraordinary period, let us The body has a better ability to fight infections and viruses.
Then some friends will ask again: Why is my basal metabolic rate so low? I think it has a lot to do with your living and eating habits. For example, if you go on a diet for a long time, your daily energy intake is lower than your basal metabolic rate. After some time, your basal metabolic rate will increase. The lower; it is also possible that you often stay up late, drink less water, do not like to exercise, eat irregularly, or do excessive aerobic exercise.
So how to increase the basal metabolic rate of our body?
Next, I will tell you 20 ways to increase your body's basal metabolic rate, which can not only change your fat-prone physique but also help maintain a healthy physique and improve your body's immunity.
1. Eat some whole grains every day, and eat more fresh vegetables, whole grains, and low-sugar fruits.
2. Eat more foods containing high-quality fatty acids and eat fewer foods with trans fatty acids.
3. Eat enough high-quality protein food every day, and the calories account for 30% to 40% of the daily calories.
4. Eat some dairy products or soy products every day.
5. Supplement the vitamin B group in an appropriate amount or eat more foods containing the vitamin B group.
6. You can drink a little pure black coffee occasionally, or eat some spicy food.
7. You can also drink a little green tea, black tea, oolong tea, and black tea occasionally.
8. Usually eat more foods containing iron, which can increase the exercise capacity of blood vessels with oxygen.
9. Do not eat or eat less fried and smoked foods.
10. You can insist on eating fewer and more meals. Eat until you are 7-8 minutes full for each meal. A small meal can be added at three or four o'clock in the afternoon.
11. A nutritious breakfast every day can activate the metabolic efficiency of the day.
12. Eating more potassium-rich foods such as kelp and wax gourd can help eliminate edema.
13. Drink 1.5~2 liters of water every day, take small sips and drink slowly.
14. Soak your feet in hot water or take a hot bath at night to promote blood circulation.
15. Exercise Adhere to anaerobic plus aerobic exercise. Anaerobic exercise can increase muscle content, and aerobic exercise can consume the calories consumed during the day.
16. Increase the amount of daily activity, walk more and sit less.
17. Sleeping for 8 hours a day, don't stay up late will affect the secretion of leptin.
18. Change the way of exercise frequently, and combine various exercise methods to exercise the body.
19. When losing weight, keep the daily calorie deficit at 300-500 calories, not more than 500 calories.
20. Cultivate your hobbies, enhance your self-confidence, and maintain a happy mood.
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