The human body's heat consumption mainly includes three destinations:
1, basal metabolism, accounting for about 70%;
2. Daily consumption, accounting for about 20%;
3. The thermal effect of food accounts for about 10%.
Among them, basal metabolism refers to the minimum calories and weight required by the human body to maintain the normal operation of various organs of life.
If our daily calorie intake is just equal to the amount of basal metabolism, which is equivalent to creating an "energy deficit" of 30%, we will naturally lose weight. For weight loss, the most important thing is not exercise, but diet management. 95% people are obese, and most obese people are characterized by malnutrition!
Advantages of basal metabolic reduction method.
1, which is more personalized, can determine the minimum calorie value when losing weight according to everyone's different physical conditions, instead of setting a value across the board;
2. Without the guidance of a professional doctor/dietitian, it not only ensures the health of dieters, but also ensures the speed of losing weight, and will not face the decline of metabolic rate and subsequent weight rebound because of long-term excessive dieting.
It is safe to widen the calorie gap of 500-600 calories every day, while the calorie of-kilogram of fat is 3700 calories, so it takes 6-7 days to consume-kilogram of fat, so you can feel about 5 kilograms of fat every month.
1, formula calculation:
Female basal metabolic rate =66 1? 9.6? Weight (kg)? 1.72? Height (cm)? 4.7? age
Male basal metabolic rate =67? 13.73? Weight (kg)? 5? Height (cm)? 6.9? age
2. Measure with body fat scale.
There are many factors that destroy the "killer" of basal metabolism, and the following three points are emphasized here:
1, lack of drinking water.
When a person is slightly dehydrated, the metabolic rate of TA will drop by 3%. Drinking coffee and oolong tea can increase metabolic rate.
2. Lack of outdoor activities.
Sunbathing can not only supplement vitamin D, but also improve the metabolic rate, because light can help the skin release carbon monoxide.
3. The pressure is too great.
When people can't manage their emotions well, cortisol in the blood will increase, which will lead to higher blood sugar, slower metabolism, weight gain and decreased sexual desire.
The more anxious you are, the fatter you are, and the way to improve your basal metabolism.
1, stop dieting.
2, intake of high-quality protein, fish, shrimp, meat, eggs, milk beans, the average person eat at least 4 kinds a day, if conditions permit, you can eat 5-6 kinds.
3. Don't stay up late. Go to bed as early as possible, not later than 1 1 afternoon.
4. Resistance training.
Such as push-ups, squats, dumbbells, core strength training and so on. The premise is to do 1-3 first!
5, physical adjustment.
The most common obesity is spleen deficiency and phlegm-dampness constitution. However, the influence of physique on obesity is not as great as expected. The core of losing weight is always "keep your mouth shut and open your legs"!
Three meals arrangement of basal metabolic diet.
1, general formula for breakfast: milk/soybean milk/yogurt (liquid protein)+eggs+coarse grains+vegetables (1): milk 250ml+ eggs 1+ half corn (about 150g)+ tomato/kloc-0.
Matching example (2): sugar-free soybean milk 250ml+ fried eggs 1+ whole wheat bread 50g+ cucumber 50g+ tomato 100g (the last four ingredients can be made into sandwiches).
Peng: For people who want to feel fat, breakfast should be based on high-quality protein and high-quality slow carbohydrates, which will help the body to stabilize blood sugar and insulin in a relatively mild range. If you eat a staple food with a high G 1, it is easy to make blood sugar rise rapidly, and insulin will also rise with the blocking speed. The human body will start to synthesize fat efficiently (up to 4 hours) instead of metabolizing fat.
Three meals arrangement of basal metabolic subtraction.
2. Universal formula for lunch: staple food+lean meat+vegetables. Example: rice 100g+ beef-fried celery 200g+ rape-fried shrimp 150g (total calorie is about 400 calories). Description: The volume ratio of staple food, meat and vegetables is 1: 12. Choose lean meat without skin and fat, not too greasy, put less oil in cooking, and don't fry with lard.
Three meals arrangement of basal metabolic diet.
3, dinner universal formula:
High-quality protein+vegetable Liao collocation example: fried asparagus chicken breast 150g+ fried baby dish with oyster mushroom 150g+ raw weight of sweet potato 180g (total calorie is about 400 calories) Description: Men and women with large base can eat staple food for dinner, mainly coarse grains. Broth such as chicken soup is not recommended.
Lowering it will reduce basal metabolism. In the process of losing weight, we all hope that the basal metabolic value will be higher and higher, and we will always maintain the efficiency of losing weight. It's a pity that this is impossible? Because with the deepening of weight loss, the weight and body surface area of dieters will become smaller and smaller, and the subsequent change is that the basal metabolic value is also decreasing. The only solution is to increase the muscle content in the body, and increase it enough. It takes a lot of effort.
This is why we should give you Amway's "basic metabolic diet". In the process of implementation, although the actual basal metabolic value decreased slightly, we should not pay too much attention to it, but we are still approaching the standard basal metabolism.