Everyone knows that reducing fat requires more energy than intake. The energy demand of adults depends on three factors: basal metabolic rate, dietary heat production and physical activity. Today we will discuss basal metabolic rate.
Basal metabolism refers to the energy metabolism of the human body under the environmental conditions of waking, motionless, fasting and 20 degrees Celsius. Basal metabolic rate is the minimum energy consumed to maintain the most basic life activities per unit time, and this energy consumption is quite constant.
Tips 1: basal metabolism is the energy metabolism of the human body in the basic state. The basal metabolism per unit time is called basal metabolic rate (BMR).
Basal metabolic rate accounts for the largest proportion of total energy consumption, which is about 60%~75% of daily energy consumption. It is the energy value needed to maintain the normal functions of the body, such as breathing, heart function and body temperature regulation. The factors leading to the increase of basal metabolic rate include the increase of net tissue, youth, abnormal body temperature, menstrual cycle, hyperthyroidism and so on. The factors that reduce basal metabolic rate include low calorie intake, net tissue loss and thyroid insufficiency. In addition, the genetic difference of metabolic function can reach 10%~20% (which is one of the reasons why some people are not fat).
Tips2: basal metabolic rate accounts for the largest proportion of total energy consumption.
The following are some factors that affect energy metabolism:
1, muscle movement
The influence of muscle exercise on energy metabolism is very significant. The degree of muscle activity is called the intensity of muscle work, which is usually called labor intensity or physical activity. Labor intensity is directly proportional to oxygen consumption, so energy metabolism value can be used as an index to evaluate labor intensity.
2. Mental activities
When the mental activity of the body is in a tense state, such as anxiety, fear or strong emotional excitement, it can cause the tension of unconscious skeletal muscle to increase and the release of endocrine hormones such as adrenaline to promote metabolism to increase, thus significantly increasing energy metabolism.
3. Special dynamic function of food
The special dynamic function of food refers to the heat energy consumption produced during feeding. Experiments show that food intake can increase thermal energy metabolism. The special food dynamic function of various nutrients is different. When sugar is ingested, the calories consumed are equivalent to 5% ~ 6% of the calories generated by sugar itself, fat is 4% ~ 5%, and protein is about 30%. The thermal energy consumption of food in general diet in China is about 10% of dietary energy.
4. Ambient temperature
When the human body is quiet, energy metabolism is most stable in the environment of 20 ~ 30℃. When the ambient temperature is lower than 20℃, the metabolic rate begins to increase, and when the ambient temperature is lower than 10℃, the energy metabolism increases significantly, mainly due to the increase of muscle tension and chills caused by cold stimulation reflex. When the ambient temperature is 30 ~ 45℃, energy metabolism will also increase, which is due to the increase of enzyme activity, accelerated chemical reaction, vigorous sweating function and enhanced circulation and respiratory function.
Tips3: Muscle movement, mental activity, special dynamic function of food and ambient temperature will all affect energy metabolism.
The following are some factors that affect basal metabolic rate.
1, body type
Generally speaking, among ordinary people with similar weight, the basal metabolic rate of tall and thin people is higher than that of short and fat people, which is related to the proportion of lean body weight in the human body. More adipose tissue consumes less calories in metabolism than lean body mass.
2. Age
In a person's life, the infant stage is the most active stage of the whole metabolism, including the basal metabolic rate. Newborn babies have fast growth rate and high basal metabolic rate, which gradually decreases with age. After adulthood, the basal metabolic rate drops by about 2% every 10 year. Generally, adults are significantly lower than children and the elderly are lower than adults.
3. Gender
The measured results show that the basal metabolic rate of women is lower than that of men of the same age and body surface area. Usually, the basal metabolic rate of women is about 5% ~ 10% lower than that of men, even at the same height and weight. Because the proportion of women's lean body mass is lower than that of men, the basal metabolic rate of pregnant women is obviously increased, and its increase rate can reach about 28%, which is related to the increase of heat consumption of placenta, uterus, fetus, respiration and heartbeat.
4. Hormones
Hormones have a great influence on cell metabolism and regulation. Hormones secreted by many glands regulate cell metabolism, such as thyroid and adrenal gland. Hyperthyroidism can obviously increase the basal metabolic rate; On the contrary, when suffering from myxedema, the basal metabolic rate is lower than the normal level. When the adrenal cortex and pituitary function are low, the basal metabolic rate decreases. In other words, endocrine abnormalities will affect the basal metabolic rate.
5. Temperature
The basal metabolic rate of tropical residents is generally low, and the basal metabolic rate of tropical residents is about 10% lower than that of similar residents in temperate regions. On the contrary, the basal metabolic rate in cold regions is higher than that in temperate regions 10%. Usually, the cold winter is obviously higher than the hot summer, and the seasonal difference is obvious.
6. Body surface area
Basal metabolic rate is not directly proportional to body weight, but basically proportional to body surface area. Therefore, in physiology, it is more appropriate to measure the energy metabolism rate with the square meter body surface area as the standard.
Tips4: Body type, age, sex, hormones, air temperature and body surface area will all affect the basal metabolic rate.
It is precisely because of the problem of basal metabolism that you need to reduce fat scientifically to ensure that a healthy body conforms to your ideal body shape.
In order to show your perfect figure in summer, you have entered the fat-reducing period one after another. For any woman who has lost weight, besides training and diet, there are many places that need your attention. You should have a more comprehensive understanding of fat reduction and arrange your diet and training reasonably, so that you can get twice the result with half the effort.