Exercise is the best and most effective method to improve basal metabolic rate, and it should follow the principle (3.3.3) (exercise for 30 minutes three days a week, heart rate per minute 130 times). Effective aerobic exercise not only burns the body fat at the moment; After that, body fat can burn continuously for up to 6 hours (called smoldering effect).

2, increase muscle strength exercise

In addition to aerobic exercise to burn body fat, on the other hand, it is necessary to increase muscle strength training and improve lean tissue, thus improving basal metabolic rate. According to the research, 1 kg body fat can consume 4- 10 calories on weekdays; However, 1 kg of muscle tissue consumes 75- 100 calories. Jogging, climbing stairs and lifting dumbbells are all good muscle exercises. The study also found that people who don't exercise will lose 2.5 kilograms of muscle tissue every year after the age of 25; Fat replaces muscle tissue, so aerobic exercise combined with muscle strength exercise can reduce the increase of body fat with half the effort.

3. Take a hot bath after exercise

The human body temperature rises by 65438 0℃; The basal metabolic rate will increase by 13%, and the basal metabolic rate will have the same effect in water at 38-40 degrees. But it should be noted that the body feels warm and sweaty to have an effect; The water level in the bathtub should not exceed the heart 10~ 15 minutes, and then add water after bathing. Taking a hot bath after exercise can not only keep fat burning, but also improve basal metabolic rate, so taking a hot bath and sleeping after exercise can also lose weight.

4. 2000 ml of boiling water a day

60-70% of the human body is composed of water, and all biochemical reactions in the body will complete the metabolism of excess waste with the help of water.

5. Balanced nutrition

In the process of losing weight, most people will adopt a very low-calorie diet, but if the calorie intake is too short, it will cause the consumption of muscle tissue and the decrease of basal metabolic rate. Long-term low-calorie diet will have the ability of self-regulation; For any calorie consumption, muscle is the first reaction to maintain the basic life phenomenon. Only a fixed diet, quantitative and balanced nutrition and increased exercise can keep the basal metabolic rate rising.

Although the basal metabolic rate will decrease with age; As long as you follow the above points and persevere every day, the effect is beyond your imagination.