Why do older people lose weight faster?
The principle of losing weight is to control calorie intake.
So how to increase consumption? At this time, we need to know four factors that affect human energy consumption: basic metabolism, physical labor, food thermal effect and growth and development.
Among these four factors, basal metabolism accounts for about 60-75% of the total calorie consumption of human body, with the largest proportion. This shows the necessity of losing weight and improving basal metabolism.
Losing weight will reduce basal metabolism.
Whoever is thin has low basal metabolism. Why?
Just look at the above two formulas for estimating basal metabolism. It is positively related to weight, and it will definitely be healthy if you lose weight.
Like us, if the base is reduced by one or two kilograms, the basal metabolism will naturally decline, but only a little.
Therefore, it is unfair for many friends to attribute the "whoosh rebound after reduction" entirely to the decline of basal metabolism, because the basal metabolism has not decreased much. The reason for the rebound may be that the hormone level is disordered and it is easy to overeat because of the rapid reduction.
Therefore, I always think that my basal metabolism is low and it is not easy to lose weight. The basal metabolism of friends is not necessarily low. If you are still worried about your low basal metabolism, go to the hospital for a test.
If it is really low, it is more likely to be due to illness, such as hypothyroidism, so listen to the doctor's good treatment.
Of course, sometimes the basal metabolism is not low, which may make you fatter than others. It may be polycystic ovary syndrome, Cushing's syndrome, pituitary hypofunction, hypothalamic lesions and other diseases, but this possibility is relatively small, accounting for less than 5% of obesity. More people are fat because they eat more and consume less.
What can be done to improve basal metabolism?
1, don't cut calories.
The human body has a program to automatically maintain a normal weight. If you suddenly lose 1000 calories from your diet, your body's basal metabolic rate will automatically slow down, which will not help you lose weight better. What you should do is gradually reduce your calorie intake, such as reducing your calorie intake by 200 calories today and continuing to reduce your calorie intake after a few days.
2. You must have breakfast.
Breakfast is the most closely related to metabolism and weight loss among the three meals. When people sleep, their metabolic rate will be very low. The first meal in the morning will restore your metabolism to normal level and help you burn calories better. Therefore, if you ignore breakfast, your body will not be able to burn fat before lunch as usual. Breakfast is like a starter of metabolism.
3. Eat more protein food.
Adequate intake of protein can improve the metabolic level of human body and make human body burn 150 ~ 200 calories every day. Protein is mainly composed of amino acids, and it is more time-consuming and laborious for the body to digest such foods than to digest fats and carbohydrates. Therefore, to break them down, you need to burn more calories. We should ensure that 25% ~ 35% of the total calories come from protein every day, so as to achieve a balanced diet. The recommended intake of protein per kilogram of body weight is 1.2g-2g.
4. Increase the frequency of eating.
Eating 4-5 small meals a day can maintain a higher metabolic level than eating 3 big meals. The time between meals should be kept within 2 ~ 3 hours as far as possible, and protein food should be guaranteed for each meal. protein is an enhancer of metabolism.
5. Learn to eat carbohydrates
Refined carbohydrates, such as white flour, will make the insulin level unstable, correspondingly promote the storage of fat in the body and reduce the metabolic rate. Therefore, it is better to supplement high-fiber carbohydrates, such as various vegetables, fruits and whole grains, which are good carbohydrates and have little effect on insulin levels.
Step 6 stop drinking
Think twice when you take the cup. Recently, many studies have shown that drinking before meals will make people consume 200 kilocalories more. Another study found that when the body plays a metabolic function, the first thing to burn is the heat contained in alcohol. In other words, calories in other diets may be stored under the skin in the form of fat. You can drink a glass of healthy red wine, but don't be greedy.
7. Strength training.
Strength training is the best way to improve the basal metabolic rate of the body. With the increase of age, the basal metabolic rate of the body will decrease, but strength training can rejuvenate the muscles. 1 pound of muscle burns 9 times as many calories as 1 pound of fat. Regular strength training can improve the basal metabolic rate by 6.8% ~ 7.8% anytime and anywhere. That is to say, if your weight is 120 kg, you will burn about 100 kcal every day, and you will burn fat even when you sleep.