The Ultimate Key to Weight Loss: Boosting Your Basal Metabolism
I often encounter fat friends, their catchphrases are as follows:
I am prone to gaining weight
I have poor absorption and digestion
I am the one who doesn't lose weight
I gain weight even when drinking water
I'm afraid of rebounding when losing weight......
Indeed, the easy-gain physique, which makes fat friends despair, does exist. The essence of easy-gain physique is high fat rate and low metabolic rate. To change easy-gain physique, the core is to improve your metabolic rate.
What is basal metabolism?
Basal metabolism refers to the minimum energy needed to maintain life by all organs in the human body.The measurement method is the energy metabolism rate under the state of clear and extremely quiet, unaffected by muscle activity, ambient temperature, food and mental stress.It is simply the minimum energy consumption that the human body needs to maintain life.We often see many thin people eating a lot, but they are thinner than you. This is because their basal metabolism is higher.As long as you can scientifically master this point, you don't need to starve yourself, nor do you need aerobic exercise to lose weight.
Because as long as you can improve your basal metabolism, even if you lie down and play mobile games, you are silently consuming and burning fat.
How to improve basal metabolism?
First, increase muscle contentData shows that every 1 kilogram increase in muscle content can consume 110 calories per day, which is 4000 calories a year, equivalent to losing nearly ten pounds quietly in a year. Hearing this, are the girls who are afraid of gaining muscle having a new understanding of muscle?
Increasing muscle proportion is the real shortcut to improve the efficiency of weight loss!Second
increased protein intakeMany girls tell me they want to lose weight, don't eat meat, eat meat to gain weight, eat vegetables, apples, cucumbers. Young scholar can only say, ignorance harms people! In fact, there have been studies to show thatUnder low-fat, medium-carbohydrate diet, increased protein intake can lose more fat, especially abdominal fat.
Because high protein can promote the release of tyrosine, reduce hunger, promote muscle growth and increase metabolism. And high protein foods are more consumed by the human body for digestion, which was mentioned in 'Understanding the Truth of Calories and Weight Loss',
Third, drink more waterSome fat friends often say 'I gain meat even when drinking cold water' , you can really take a look, you will find that most of them are people with insufficient water intake,A normal person needs to drink 8 glasses of water a day, but it seems that few people can really do it.
Especially weight loss crowd, even more ridiculous is that many people use plastic wrap to wrap their big bellies and legs during weight loss, then wear sweat suits, besides blocking the skin's respiratory function, they also make it easy to get eczema and sweating. Besides, what's the use of it?Normally, every 1 calorie needs to be consumed with 1-1.5 ml of water. If you don't consume enough water, it's difficult to burn fat.German scientists found that just two glasses of cold water can increase metabolism by 30%.Because drinking cold water can promote the release of norepinephrine. This is somewhat inconsistent with our traditional thinking, because we always fear drinking and getting a stomachache... But science shows that the human stomach can absorb cold water the fastest. If you feel uncomfortable in your stomach when drinking cold water, it may be because your stomach is not good. As for the temperature, please refer to it.
But remember to drink water
Fourth, develop 'small movements'For example, shaking legs, tapping fingers on the table, these small movements that don't happen easily can also greatly improve the metabolism. In 2000, 'Science' magazine published an article on this theory. In the experiment, a group of volunteers with healthy bodies and no obesity were selected. During 8 weeks, 1000 calories more than the normal diet was given to each person every day. Volunteers will use 'movement', change their posture and sitting posture, and tense muscles intermittently to counter these excess calories. The result is that the weight gain difference between each volunteer is very large. The more active the person, the less weight they gain. How can these small movements such as shaking legs, turning pens, and pulling be so different?Compared to lying still, sitting or standing while doing some 'small movements' can increase the heat consumption by 29% and 38% respectively.
Accordingly, 'movement' can help you burn 100-800 calories a day.WHO estimates that we need to consume 100-200 calories more than we should absorb per day, and we will continuously gain weight.Therefore, through 'movement', we can effectively offset these excess calories.
'Movement' is like an alarm device in the body, in a 12-year experiment, researchers tracked 12000 women, and finally found that in the test group of people who needed to sit for a long time, the higher the degree of 'movement', the lower the mortality rate.
So don't think about starving yourself every day, improve basal metabolism, health and delicious food are all calling you!
