There are three main ways to consume calories: one is diet, the other is exercise, and the third is basal metabolic rate. Basal metabolic rate plays a key role in this respect. If you want to lose weight, it is more practical to increase the basal metabolic rate instead of trying to control your diet. This will not only make you have an ideal weight, but also rejuvenate middle-aged women.
Basal metabolic rate is the lowest calorie consumed by the operation of important organs of human body, which will gradually decrease with age. A high basal metabolic rate means that your body is young and your energy consumption is high. On the contrary, your energy consumption decreases and your physical function declines.
The healthiest and most effective way to improve basal metabolic rate is a balanced diet of exercise and nutrition. For middle-aged women who want to lose weight, they should first reduce their calorie intake under the condition of balanced nutrition, and at the same time find ways to improve their basal metabolic rate.
Adequate sleep time
When sleeping, the metabolic rate decreases 10% ~ 15%, and it is easy to get fat if you stay in bed often. However, sleeping too little every day will also affect metabolism. Sleep time is also a time for body organs to rest and detoxify. Without a good rest, the metabolic ability will be weakened. Ensure that you sleep from 23: 00 every night to 5: 00 the next morning, and the metabolic ability of organs is better.
Get enough calories.
The number of calories you need every day is multiplied by 22. If you reduce your intake in your diet, your body will mistakenly think that you are starving, and the basic metabolism that needs balance to maintain breathing and heartbeat will automatically decrease, which will affect the normal operation of your body. At this time, malnutrition will occur, but the metabolic rate will drop by 20% ~ 30%. So those who want to eat only two apples will feel groggy and exhausted all day.
Use enough protein to "squander heat"
Ensure that 10% ~ 20% of daily calories come from protein. It can improve the metabolic rate and make us consume 150 ~ 200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, and the main organs of the body need to consume more energy for digestion and absorption.
Eating starch, sugar and fatty foods is only to meet the needs of the body and will not increase the metabolic rate of the body. And protein, after eating, will keep the body warm and raise the body temperature.
Breakfast is a signal to restore metabolic speed.
When we fall asleep, the metabolic rate in our body decreases, and when we start eating again, the metabolic rate increases with recovery. If you miss breakfast, your body will have to wait until lunch to start burning calories and speed up metabolism. If you are losing weight, you must not save breakfast.
thyroid-stimulating hormone (TSH)
If the body's thyroid function is low, the metabolic rate can be as low as 50% of normal at most. On the contrary, people with hyperthyroidism eat too much, have a good appetite but never gain weight.
Capsaicin mixed with pepper and pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food makes people feel full.
Maintain sex hormone secretion
The secretion of sex hormones affects the basal metabolism of the body, and it will decrease with the increase of age, leading to the decrease of basal metabolic rate, which is one of the reasons why many people gain weight after entering middle age. Keeping regular sex life can improve the secretion of sex hormones and increase the basal metabolic rate of the body.
Increase body muscle mass
Increasing consumption will increase basal metabolic rate, and exercise is the only way to help the body awake. The higher the proportion of muscle in the body, the higher the basal metabolic rate. Conversely, the higher the fat ratio, the lower the basal metabolic rate! Therefore, efforts to increase the body's muscle mass, exercise is the healthiest way. Actually, you don't need much exercise. Exercise 3 times a week, and the heartbeat 130, you can easily lose weight!