What is basal metabolic rate?
Basal metabolic rate (BMR) refers to the number of calories a person needs to maintain his life at rest.
If a person's basal metabolic rate is 1200 calories, he will consume 1200 calories even if he sleeps all day and has no other activities. In other words, as long as the total calorie intake of this person does not exceed 1200 calories per day, he is lying thin.
The calculation formula of basal metabolism is:
Male =66.4730+5.0033 Height (cm)+ 13.75 1 weight (kg)-6.7650 years old.
Female =655.0955+ 1.8496 height (cm)+9.463 weight (kg)-4.6756 age (years).
How to improve metabolism?
Improve basal metabolism and don't be hungry for a full meal.
Excessive dieting leads to decreased metabolism, which makes you eat less and less in order to maintain your current figure.
To improve basal metabolism in diet, it is necessary to keep the total calories unchanged and eat more times, which is what we often say: eat less and eat more meals. Eating less and eating more will keep the human body working and consume energy. At the same time, it also tells the human body not to worry about energy. When it is hungry, food will come, and you can eat it with confidence!
Ensure adequate sleep:
When we sleep, our basal metabolism will decline, which is also the time for the human body to keep signs of life and those organs to rest. If we don't have enough sleep organs, we can't get a complete rest, and the basal metabolic rate will drop. It is a truth that if a person does not have enough rest, his work efficiency will be greatly reduced.
Diet plan:
The daily calorie intake is controlled at about 65,438+0,600 calories, of which 35% (mainly fish and chicken) and 65,438+05% (from pork and beef, etc.) are from protein. ) and 50% sugar (grain). Vegetables). Three meals a day, two snacks in the morning and afternoon, five days a week.
Training plan:
Strength training+aerobic exercise
Strength training can obviously increase the muscle content in the body. The increase of muscle content can increase your basal metabolic rate and increase your energy consumption at rest. Therefore, dieters should appropriately increase strength training. Of course, the weight loss exercise should be mainly aerobic exercise, because aerobic exercise is the most effective way to burn fat.
Exercise plan:
30 bucks a day? 60 minutes of aerobic exercise, such as running, brisk walking, aerobics, swimming, etc.
Do strength training three times a week.
To lose weight, persistence is the most important!
No matter what method you use, no matter how fast you progress, persistence is the most important part of losing weight. Daily exercise and diet control cause 500 calories of negative energy intake, and you can lose 500 grams of pure fat every week. 1 month, 2 months and 3 months can lose about 2 kilograms of fat? Although you will find it more and more difficult to lose fat slowly, as long as you persist, a good figure is waiting for you!
Source network
(This article comes from: Baidu Baby knows fitness experts)
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