1. What is basal metabolism? Basal metabolism refers to the minimum energy requirements of various organs that maintain life in the human body. In other words, even if you are lying in bed, your body is constantly metabolizing.
The level of basal metabolism directly affects the effect of weight loss, and people with fast basal metabolism lose weight faster. Conversely, people with slow basal metabolism lose weight more slowly.
Second, how to keep the daily minimum basal metabolism stable? 1, eat regularly, and reduce the total energy intake appropriately.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn fat and metabolize fat. It's like asking you to eat well and do a good job. And reduce the total energy intake appropriately, that is, reduce a certain calorie difference every day. If your basal metabolism is 1800 calories all day, then reduce calories by 500 calories every day, and your minimum metabolism is 1300 calories. Therefore, maintaining the lowest metabolism is the basis of healthy weight loss and maintaining good health.
2. Maintain adequate intake of protein.
Protein is the raw material for building muscles and burning fat. Keeping enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk and other foods. How much protein to eat every day is calculated according to the requirement per kilogram of body weight 1g protein. If you weigh 60kg, you can eat 60g protein every day.
3. Increase strength training.
Strength training can improve metabolism and increase muscle proportion. The muscle building and shaping effect is good. Maintaining a certain amount of strength training every day during weight loss is very helpful to maintain the stability of metabolism. Such as belly roll, push-ups, sit-ups, squats, squats, etc.
4. Keep enough sleep.
When the human body is in deep sleep, the body will secrete leptin, which can promote metabolism, suppress appetite and promote fat burning. It is recommended to keep 7-8 hours of adequate sleep every day during weight loss, which can not only maintain metabolism but also make you energetic the next day.
Therefore, it is correct to reduce the daily food intake during weight loss, but it is also necessary to maintain the stability of the minimum basal metabolism, so as to achieve healthy weight loss and maintain good health.