At this point, you can look at it the other way around. Some people do a lot of aerobic exercise every day. In fact, this will not improve basal metabolism, but will only continuously reduce basal metabolism.

Therefore, although TAs do a lot of aerobic exercise every day, they just can't lose weight.

An important index to determine whether basal metabolism is high or not is muscle mass.

The higher the muscle mass, the higher the basal metabolism.

So this is why I have always stressed that people should not do long-distance exercise when losing fat, but only do anaerobic exercise to supplement the diet deficit.

When helping us do aerobic exercise for a long time, the body consumes water and muscle while consuming fat.

If we consume muscle, our muscle mass will decrease. When muscle mass decreases, our basal metabolism will decrease. When basal metabolism decreases, our weight loss effect becomes worse.

Aerobic exercise here refers to long-term low-intensity aerobic exercise, also called LISS.

HIIT is not aerobic exercise, but anaerobic exercise. Because his mechanism is high-intensity interval, which is very similar to our strength training process.

Therefore, the best way to lose weight that can improve basal metabolism is strength training +HIIT diet deficit.

Hello everyone! I'm Duff, a medical practitioner. Focus on weight management and nutritional treatment of diseases for twenty years. I hope my answer is useful to you.

There are many lazy people who not only want to lie down to earn money, but also want to lie down and be thin. Improving basal metabolism can achieve rapid weight loss and is promoted by many businesses as the best way to lose weight. However, this is a pit for people who want to lose weight easily.

To make it clear, let's talk about science first. The calories consumed by human body are divided into three parts: basic metabolism, physical activity and food thermal effect. For a person with moderate physical activity, the thermal effect of food accounts for about 10%, various physical activities account for about 25-30%, and basal metabolism accounts for about 60-65%.

To lose weight, in addition to eating less and reducing calorie intake, it is to increase calorie consumption. The thermal effect of food is the heat consumed by digesting food, but the absorbed heat is far greater than the consumed heat, so it is impossible to lose weight by increasing the thermal effect of food. Increasing physical activity can increase calorie consumption, but it is more difficult to consume. Jogging for half an hour consumes 200 ~ 300 calories, and eating a KFC drumstick burger costs more than 500 calories, so it takes more than an hour to run! In fact, fat paper people will not get fat if they love sports.

The basal metabolism is big, and the average daily calorie of women is 1200. If it can be increased by 20%, it will consume 240 calories more. The key is that these 240 calories don't need exercise, don't need dieting, just need to increase basal metabolism to achieve lying thin! This is the theoretical basis for improving basal metabolism and realizing lying thin.

The key is how to improve basal metabolism. Basal metabolism refers to the energy metabolism of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress. Under normal circumstances, basal metabolism is affected by gender, age, height, weight and other factors. The following is the basic metabolism calculation formula recommended by American Sports Association:

As can be seen from the calculation formula of basal metabolism, the only thing that can be changed is weight! But is it necessary to gain weight in order to increase basal metabolism? We're talking about losing weight!

In fact, the basal metabolic rate is very close among normal people of the same sex, weight and age, and the difference between the metabolic rate and the average value of about 90% people is less than 15%. Therefore, clinically, 15% of the standard value is taken as the boundary of the normal value. Beyond this limit, it is considered to be abnormal basal metabolism. For example, in patients with hyperthyroidism, the basal metabolic rate is 20 ~ 80% higher than the normal value; But hypothyroidism is 20 ~ 40% lower than normal.

So basal metabolism is not so easy to improve! No matter what kind of exercise, it is only the exercise itself that consumes calories, and its influence on basal metabolism can be completely ignored.

In the process of losing weight, we should be careful not to increase basal metabolism, but don't let basal metabolism drop too much. When you lose weight, the basal metabolic rate will inevitably drop for two reasons:

The first reason is certain to happen, but the second reason is to try to avoid losing weight. This situation is more common in people who are dieting excessively to lose weight. In severe cases, basal metabolism will decrease by 20 ~ 30%. This is the reason why excessive dieting and weight loss will rebound quickly even if you lose weight, because the basal metabolism is too low.

There is a basal metabolic diet, but a real basal metabolic diet means eating a balanced diet according to basal metabolism. For example, women with a basal metabolism of 1 0,200 calories should eat 1 0,200 calories a day to ensure adequate protein, vitamins, minerals and dietary fiber. A healthy diet is to provide rich and comprehensive nutrition while controlling total calories. Specific recipes can be obtained by private letter "diet".