What is the basal metabolic rate?
Basal metabolic rate.
Basal metabolic rate.
It's the calories you consume by lying flat for a day without doing anything.
People's daily calorie consumption: basal metabolic rate (70%) is the pipeline with the highest calorie consumption, so only by improving basal metabolic rate can we "effectively lose weight".
Basal metabolism: energy consumption for maintaining life activities, 70%.
Life activity metabolism: energy consumption during daily life or exercise, 25%.
Thermal effect of food: energy consumption during digestion and absorption after eating, 5%.
Relationship between basal metabolism and weight loss
Low basal metabolism makes you fat when you drink water. High basal metabolism and fine breathing.
People with "high basal metabolic rate" will become thinner when sitting and lying down.
The higher the basal metabolic rate, the easier it is for such people to lose weight.
On the contrary, people with low basal metabolic rate should pay more attention to regular exercise and control their diet.
How to calculate basal metabolic rate
Basic metabolism calculation formula Mifflin-San Jero formula
Male: (10X weight) +(6.25X height) -(5X years) +5.
Female: (10X weight) +(6.25X height) -(5X years)-16 1.
In order to calculate a set of "close to reality" BMR, experts set fixed environmental factors in their research and established a set of formulas for people with almost the same daily life rules, named Mimin-stj error equation, which was officially published in 1990. It is more realistic than the previous BMR calculation and is still in use today.
For example: female /42 years old/158 cm /49 kg. 10x 49+6.25 x 158-5x 42- 16 1 = 1 106.5
Factors affecting basal metabolism
Uncontrollable factors: age (the older, the lower the basal metabolism) and gender (male >; Female), height and weight (height >; A pudgy figure).
Controllable factors: muscle content, temperature, endocrine, nutrition, stress, sleep and living habits.
6 strokes to improve basal metabolism and lose weight is easier.
1, increase body temperature
Every time the body temperature rises 1℃, the basal metabolic rate will increase 13%, so we can improve the body temperature and basal metabolism through exercise and bathing.
Step 2 increase muscle mass
Fat meat and lean meat are both meat, but their ability to consume calories is very different. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories, which is dozens of times worse.
3, increase cardiopulmonary function
If you want to burn fat, you must do some exercise. The most effective aerobic exercise must conform to the "333" principle, that is, exercise three times a week for 30 minutes each time, and the exercise intensity must reach 130 times per minute.
Step 4 choose food
A balanced diet and moderate intake of protein (such as red meat), spicy (such as pepper) and green fruits and vegetables (such as grapefruit) will help to improve metabolism.
5. Don't stay up late
The human body stays up late, endocrine disorders, metabolism will naturally be affected, and many people will get fat.
Step 6 drink enough water
Drinking 2000 ~ 3000 ml of water every day can promote the water circulation in the body well, and it is also helpful to improve the basic metabolism.