Some people eat a lot and don't exercise much.

But it just looks thin.

But I don't eat much and don't move much.

Still gained three pounds.

I am also a normal earthman, but why am I the only one who is fat?

Maybe you will sum it up as "easy fat constitution"

But have you ever heard of such a word?

"basal metabolism"

What is the difference between "basal metabolism" and "metabolism"

We always say that to lose weight, we should improve basal metabolism and promote metabolism. So these two words are really different!

1. Metabolism:

It is the lowest standard to maintain life, such as the physiological mechanisms of energy absorption, consumption, transformation and storage, which all belong to the category of metabolism.

2. Basal metabolism:

It is the most basic heat needed for metabolism, and it refers to the minimum heat needed to maintain life under static conditions; Even if you have been sleeping and sitting still, you need to maintain the most basic life functions such as breathing, heartbeat, body temperature and blood circulation, which means that the body will automatically consume calories.

How important is basal metabolism?

Bian Xiao first showed everyone a picture:

There are three main ways to consume heat. The first part is basal metabolic rate, which accounts for about 65-70% of total calorie consumption. The second part is physical activity, which accounts for about 15-30% of the total calorie consumption. The third part is the thermal effect of food, which accounts for at least about 10%. So in normal life, basal metabolism is very important for you to consume calories.

How do you know what your basal metabolism is?

There are many factors that affect basal metabolic rate, and the most cruel is age. After the age of 30, women's basal metabolism will gradually decline, so many people feel that they are not eating much more than before, but are more likely to gain weight than before.

According to the basic metabolic level of ordinary people, we calculate the approximate basic metabolic level according to age.

Female:

18-30 years old =0.062 1 actual weight (kg) +2.3075

3 1-60 years old =0.0342 Actual weight (kg) +3.5377

Over 60 years old =0.0377 actual weight (kg) +2.7545

Male:

18~30 years old =0.0630 actual weight (kg) +2.8975

3 1~60 years old =0.0484 Actual weight (kg) +3.6534

Over 60 years old =0.049 1 actual weight (kg) +2.4587

* Calculate how much calories are needed every day, (MJ/ day) 240 = kcal/day, which is the calories needed to maintain basal metabolic rate.

How to improve your "basal metabolism"

Although we often talk about metabolism, in contrast, we can know that it is more direct to improve basal metabolic rate in order to lose weight more effectively. Generally speaking, nearly 70% of the total calories consumed by adults every day are used for basal metabolic rate, and the rest are used for digesting food and maintaining physical activity. People who also eat 2000 calories and have a good basal metabolic rate will not accumulate extra calories even if they are lazy and exercise less today.

Some people may ask, what is this sport for? Let's look at the proportion of basal metabolic calories in various organs and tissues of a normal adult (young woman).

From this picture, you will find that muscle, brain and liver are the main forces of basal metabolic calorie consumption. We can't interfere with the brain and liver, so we should start with muscles to lose weight, which is why we advocate increasing muscles through exercise.

What is the wrong cognition of "basal metabolism"

Of course, some students will definitely think, "If you reduce your daily calorie intake or go on a diet", can you make your basal metabolism play a slimming role?

Actually, this is not right. Severe dieting will lead to the decrease of body muscle content, which will directly lead to the decrease of basal metabolic rate. In the case of long-term low calorie supply, the body will start the self-protection mechanism to save energy consumption to maintain physiological phenomena such as heartbeat and breathing, and the basal metabolic rate will also decrease. It's definitely not worth the loss. You must eat rice, especially breakfast. It's just that we have to eat skillfully, which not only ensures nutrition, but also does not affect basic metabolism.