1, why do people mention jidai when they talk about losing weight?
2. What is basal metabolism? What does it have to do with sports?
3. What will reduce the base generation? What is the foundation damage?
4. How to prevent the base generation from being damaged?
1, why do you mention the base generation when it comes to losing weight?
Probably all girls know that when it comes to reducing fat and losing weight, what is behind your running, swimming and fitness to adjust your diet? In fact, it is all to create a thermal difference! If you burn calories every day >; Intake of calories, then the body has to decompose the heat reserve (that is, fat) to supplement the heat difference, so as to achieve the effect of burning fat, so everyone desperately wants to create more heat difference.
In order to generate a temperature difference,
Either increase consumption or reduce intake.
In order to increase consumption, we should know that there are three factors that affect human energy consumption, namely basic metabolism, physical and mental exercise, and food thermal effect TEF (food thermal effect is not shown here).
Among them, basal metabolism accounts for about 65-70% of the total calorie consumption of human body, which is the part that consumes the most calories, so it will greatly affect the speed of losing weight. When we talk about increasing consumption, we basically mean improving basal metabolism.
If you want to reduce your intake, it is scientifically to adjust your diet structure, but it has become a weight loss method in many sister papers' weight loss dictionaries. However, if the daily intake of calories is lower than 1200 calories for a long time, it will have an impact on our health, so we do not advocate dieting to lose weight.
so
In the process of losing weight and fat, although it is important to adjust the diet, we should also pay attention to improving the basic generation!
2. What is basal metabolism? What does it have to do with sports?
Basal metabolic rate (BMR) is called basal metabolic rate in English. 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 other words, when you are full and lie in bed for a day without making a sound, laughing or doing anything, your body needs to consume calories! These consumptions 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, and the maintenance of muscles. Moreover, the basal generation will decrease with the decrease of age and weight, and increase with the increase of muscle, and the basal metabolic rate of people will basically decrease by 3% every ten years.
Basal metabolism and exercise
→→→→ As mentioned earlier, the premise of reducing fat is to increase consumption. Maybe someone will ask:
"Then I don't need to improve my base generation. Can't I increase my consumption by exercising more? "
You must forget that basic metabolism is the main force of daily calorie consumption!
Suppose your daily base is 1550 calories, and your daily activities (eating, talking, going to work, watching computer, etc. ) It's about 600 calories. Desperate exercise consumes 400 calories, which is about 2550 calories a day. Base generation accounts for 6 1%. What about sports? Exercise only accounts for 15.7% of the total daily consumption. Do you still think that the calories consumed by exercise are more important than those consumed by Dai Ji?
→→→→ Then the question comes again: "Can you just improve the basic generation without exercise?"
Although some people have high daily consumption, exercise is a necessary means to maintain or even increase the base generation! Can't you just sit and say to yourself, I want to improve Jidai, I want to improve Jidai?
If you want to improve your base generation, you'd better exercise!
Exercise can not only consume calories, but also improve metabolism and basal metabolic rate. With the increase of age, it is inevitable that the base generation will decrease. In order to maintain the basal metabolic level as much as possible, long-term exercise is essential.
Through exercise, we will be able to maintain or gain more muscles. If the muscle mass is large, the daily consumption will be higher. After all, 1 kg of fat only consumes 4~ 10 calories per day, while 1 kg of muscle consumes 75~ 125 calories per day (depending on the amount of exercise).
3. Why does basal metabolism decrease? What is basic injury?
First of all, it needs to be clear that the decrease of basal metabolism is normal. Our basic generation will decrease during sleep, our basic generation will decrease with the decline of age and weight, and any dieting method will decrease the basic generation.
What most people don't know or ignore is that the digestive system needs to consume a lot of calories every day (food thermal effect), which is the highest consumption of all organs, accounting for about 40% of the daily basic calories. So even a simple change, such as eating less, is enough to cause the decline of the base generation.
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. At this time, you eat less and exercise more, and your weight begins to drop again, but your body will adapt to the new situation immediately, and then your weight will stop. 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 breakdown. However, muscles need to consume calories every day, and muscle decomposition will further reduce the basic production. . .
The result of human evolution is that your body will change with the change of intake, instead of starving you to death.
If you have a sister paper, you may think that the base generation will drop when it drops. Anyway, I eat less.
But! ! ! You can fast for days or even weeks, but you can't fast forever. On the day when you resume eating or overeating, because the basic diet is already very low, after you resume eating, if you add a little more calories, your body will be madly converted into fat to store instead of consuming it. Unfortunately, the base generation did not increase with the retaliatory rebound of weight, because a lot of muscles were lost during the hunger strike/low-calorie diet, and the weight rebounded was basically fat. Even if the weight recovered, the base generation was still very low.
So many people who go on a diet to lose weight will fall into "
Hunger and thinness-gain weight-hunger and thinness-gain weight
",commonly known as yo-yo dieting. Their body fat and cholesterol will get higher and higher, and their health will get worse and worse, which will lay a hidden danger for their future body system. If you suffer from female athlete syndrome, which leads to eating disorder, menstrual disorder and osteoporosis, it is not worth the loss for you.
So it's no use eating less, because ↓↓↓↓
The route you want to lose weight is:
Dieting →→ reducing intake → increasing calorie difference → successfully reducing fat → restoring diet → keeping unchanged,
However, your body will react like this:
Being on a diet →→ being stimulated to reduce basal production → being consumed to increase → adjusting physical adaptability, reducing basal production again → being on a diet → storing excess calories → rebounding!
So, if you don't want to be retaliated by your body, don't let this happen to you!
If you don't die, you won't die, okay !
4. How to prevent the base generation from being damaged?
Although Kidai's injury is not good for the body, our body is a very magical and adaptable machine. You can prevent the damage of the base generation in normal training, or you can slowly restore the damaged base generation to its original level (it takes time). Any form of dietary calorie control will reduce the basic production, but as long as it is not a low-calorie diet plus aerobic for several hours, it will not cause serious consequences.
So in daily life, the following points are worth noting:
1st: Don't worry about losing weight and fat.
Losing weight is always unhealthy as soon as possible. Generally speaking, you should not lose more than 1- 1.5% of your body weight every week. Only in this way can you ensure that your muscles will not be broken down unnecessarily. Without muscles, there is no figure. Similarly, without muscle, it is impossible to keep Kidai.
Second: ensure the intake of carbohydrates.
It is undeniable that low-carbon water or even zero-carbon water can quickly lose weight (not equal to body fat), and sometimes low-carbon water is also one of the strategies. Carbonated water will increase the osmotic pressure of cells and make them full. When muscle cells are full, they will send a signal to the brain, "We are fine, please rest assured the people of the motherland", and the brain will rest assured to improve the degree of metabolism after receiving the signal.
No.3: No less fat.
The body needs fat to synthesize cholesterol. If cholesterol is too low, it will cause muscle decomposition, which will reduce basic production. The body will respond to the reduction of fat content in food to protect itself from being broken down, and then start to break down muscles ... so you will fall into the strange circle of lowering the basic generation. In addition, the necessary fat is also a necessary condition to ensure that women's skin remains moist and elastic!
Fourth: Exercise should be skillful.
First of all, you should understand whether your goal is to lose fat or shape, and then exercise and eat. Remember to exercise step by step, be sure to combine aerobic and anaerobic, and avoid eating less and desperately aerobic. If you eat, you need to know what to eat and how to eat, which you can't figure out. Consulting a professional coach is also a good choice, at least you should take fewer detours.
Fifth: Balance exercise and rest.
Continuous high-intensity training, lack of adequate sleep and rest, and lack of nutritional supplements will cause hormonal imbalance and even reduce the body's resistance. I'm sure you all understand that going too far is too late.