First, the definition of basal metabolism
Second, the calculation formula of basal metabolism
Third, basic generation and metabolism.
Fourthly, alkali production and weight loss.
Five, the factors that affect the generation
Six, the reduction of base generation factors
Seven, base generation to improve the difficulty.
Eight, "eat" the intimate generation
IX. Substitution of "Movement"
Ten, serious.
Are you sure you don't want to collect effective ways to reduce fat by eating more than usual ~
Basal metabolism, referred to as basal generation, is called basal metabolic rate (? BMR？ )
Basic generation refers to the minimum energy needed to maintain life when the human body is in a digestive state (there is food in the stomach, and synthesis is greater than decomposition) at natural temperature.
In layman's terms, it is the calories that your body needs to consume when you lie in bed for a day without making a sound, laughing, eating or doing anything. These expenses are used to maintain the functions of various organs, such as the breathing of the lungs, the beating of the heart, the secretion of glands (brain and other nervous systems), the filtration and excretion of kidneys, the maintenance of muscles, and so on.
Metabolism = basal metabolism+physical activity+food thermogenic reaction
or
Metabolism = basal metabolism+non-exercise calorie consumption (NEAT)+ exercise calorie consumption+food thermogenic reaction.
Reducing fat means "total daily calorie consumption" > "total daily calorie intake"
Therefore, as long as we keep the "daily calorie intake" unchanged and find ways to increase the daily calorie expenditure, we can lose fat well.
Basal metabolic rate accounts for 70% of daily calorie expenditure.
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Before the age of 20, people's basal metabolic rate increased. From the age of 20, the basal metabolic rate began to decline from the peak, and it decreased by about 50kcal every 10 year.
The basal metabolic rate of men is higher than that of women, which is related to the size and body fat of men and women.
Lean body mass refers to the weight of other body components except fat. Not only muscles, but also human internal organs and so on.
Muscle accounts for half of lean body weight. Although fat can also improve basal metabolism, it is not as effective as muscle in terms of unit quantity. But as long as you are fat enough, you can still increase your consumption.
? 1 kg of fat can only consume 4~ 10 calories, but 1 kg of muscle can consume 75~ 125 calories, and the calories consumed by muscle under the same mass are more than ten times that of fat.
With the change of external temperature, basal metabolism will be adjusted accordingly. On the whole, it presents a "U" change?
① At 20 ~ 30℃, the basal metabolism of human body is relatively stable.
② When the ambient temperature is
③ When the ambient temperature is above 30℃, the energy metabolism will also increase, which may be caused by factors such as increased enzyme activity, accelerated chemical reaction in the body, exuberant sweating function and enhanced respiratory and circulatory function?
In addition to some external influences, if a person has a fever, infection and other conditions, his body temperature will also rise. For girls, during the physiological period, the body temperature will also rise relatively.
Nicotine, alcohol and caffeine in the three items will improve basal metabolism in a certain period of time.
Some people think that drinking black coffee during fat reduction will help. But just like keeping out the cold in winter. Wearing short sleeves can keep you warm, but if you don't want to be cold, short sleeves alone are of little use.
Understand the factors of the decline of the base generation, the purpose is to do a good job of prevention and try to keep the base generation from declining, because the damage of the base generation is super-super difficult to repair!
During sleep, our basic metabolic health will decline. With the decline of age and weight, our basic metabolic health will also decline, and any dieting method will reduce basic production.
What most people don't know or ignore is that the digestive system needs to consume a lot of calories (food thermal effect) every day, which is the highest among all organs, accounting for about 40% of the daily basal metabolic calories. So even simple changes, such as eating less, are enough to cause a decline in basal metabolism.
Once the body starts to feel that you are losing fat, the body will automatically start to reduce thyroid secretion, and the nervous system will also start to release signals to slow down the body's metabolism in an attempt to prevent weight loss.
In addition to the thyroid and nervous system, your testosterone level (yes, even women have testosterone, although it is rare) begins to decrease, and stress hormones begin to increase, leading to muscle collapse.
Muscle needs to consume calories every day, and muscle decomposition will further reduce basal metabolism.
Such as hypothyroidism, adrenal gland and gonad diseases.
Generally, the older you get, the more muscle content is lost, and the muscle mass directly affects the base generation.
The higher the weight, the more calories you need, so there are more generations, and vice versa.
The activities of physiological function consumption are less, which naturally reduces the base generation.
The basal metabolic rate is related to everyone's genes, and genes are difficult to change.
The basal metabolic rate will decrease with the increase of age, and it is difficult to change the age.
The basal metabolic rate will decrease with weight loss and increase with weight increase. But don't forget that our original purpose is to reduce fat! But it does increase with the increase of muscle.
1 kg of fat can only consume 4~ 10 calories, but 1 kg of muscle can consume 75 ~ 125 calories, and the calories consumed by muscle under the same mass are more than ten times that of fat.
Regular strength training can increase muscles well. But in theory, after a month of scientific training, everyone can only gain 0.23 kg, so even if you gain 0.23 kg a month, it will only help you consume 28.75 calories, which is the calorie of a meal.
Temperature will help metabolism to a certain extent, but it needs temperature; 30 degrees Celsius. The temperature conditions in northern China are generally low in winter and high in summer. However, no one likes sports in these two seasons.
It makes sense to lose fat in winter, but laziness is the biggest enemy of losing fat in winter!
Tobacco, alcohol and coffee have a certain effect on promoting the basic generation (although the effect is very small). However, when people consume alcohol and coffee, they often accidentally exceed the calorie intake index, which leads to excess calories and obesity.
As mentioned above, dieting is the chief culprit that directly hurts Daidai!
▼ For scientific "dieting" methods, please see my article list. The cover of the article is shown below?
(1) If you are not injured and just want to improve, eat 4-5 meals a day. I'm not hungry at every meal, but I must not be full.
Eating less and eating more meals not only helps to stabilize basal metabolism and prevent it from falling, but also effectively controls the stability of blood sugar.
(2) If the base generation has been damaged, don't worry, or keep China people's normal good habit of eating three meals a day, with 8 points full for each meal. Be sure to return to a normal and regular diet first, but don't eat and drink every time you stop dieting.
▼ How much should I eat every day? Please check my article list. The cover of the article is shown below.
The key to three meals is the diet structure: 40% carbohydrate, 40% vegetables, 20% protein, and proper intake of polyunsaturated fatty acids and oils.
If you just exercise muscles, you can add 1-2 meals on the basis of normal and reasonable diet. You can choose a diet with high protein, high fiber and multivitamins. (such as chicken breast, fish, eggs, rich and varied vegetables)
If it has hurt the basic generation. While slowly recovering, eating high-carbon water at regular intervals (such as every 1 or 2 weeks) is helpful to improve the basic generation.
Because high carbohydrate can not only maintain high metabolism, but also increase Leptin. The main function of leptin is to improve metabolism and control weight.
● Have protein for breakfast every day.
● Eat something every 3-4 hours to keep the insulin and glucose levels normal.
Eat snacks containing protein, such as a handful of almonds and a piece of fruit in the afternoon.
● Try to choose organic food and animal products.
When cooking, put more low-glycemic beans, such as lentils, chickpeas and soybeans.
● Eat more fruits and vegetables.
● Eat low-glycemic vegetables that burn more slowly.
Foods that eat antioxidants include orange and yellow vegetables and dark green leafy vegetables.
● Eat detoxified foods, such as cruciferous vegetables.
Eat anti-inflammatory foods, including wild fish and OMEGA-3 fat sources, red and purple berries (rich in polyphenols), sweet potatoes and nuts.
● Avoid eating too much meat.
● Garlic and onion are famous for their cholesterol lowering, blood pressure lowering and antioxidant effects.
● Eat special virgin olive oil.
● Organic bean products
LSD: Long-distance jogging, that is, long-distance jogging. It can be extended to any other aerobic exercise, such as long-distance slow swimming, long-distance slow cycling, climbing stairs and mountains for a long time.
Although this kind of exercise helps to train endurance, it is not conducive to muscle exercise, but it is more likely to lead to muscle consumption.
Hiit: high-intensity interval training high-intensity interval training method
HIIT training proved to be helpful:
① Aerobic and anaerobic health
② blood pressure regulation
③ Cardiovascular health
④ Insulin sensitivity (which helps muscles to use glucose to provide energy more easily during exercise).
⑤ Regulation of cholesterol content
⑥ Reduce abdominal fat and weight on the basis of maintaining muscle content.
It's an exercise mode that is purely used to build muscles.
Reducing fat needs to create a calorie deficit, and the total amount of calories consumed every day is greater than the intake, which requires high consumption power.
The basic generation accounts for 70% of the consumption, which is the main force, but the basic generation is quite difficult to improve, especially easy to reduce, and especially difficult to recover after reduction.
The "dieting" that can be seen everywhere is the most harmful to the base generation! Kidai, who regards it as a treasure, is hurt by dieting and feels like a waste of life!
Please really stop dieting! Go to my previous article to learn about fast food, save your Jidai, and don't hurt it again. The lower the auspicious generation, the lower the ability to consume calories, and the easier it is for people to get fat!
Total daily calorie consumption is 70% based on generations. If you don't pay attention to generation, it's useless to practice the remaining 30% (physical activity+food calorie consumption)! Get twice the result with half the effort Give up the root and chase it to the end!
Disclaimer: All articles published in this account are only shared as popular science knowledge. The purpose is to let everyone know about different types of eating styles and health concepts, and fill in the gaps in related Chinese resources. Because everyone's physique and disease status are different, the contents of this account cannot replace professional medical advice. Please make a wise choice for your health.