There is a kind of strange people in the world of foodies: they can eat what they want, and they are not easy to gain weight if they do not control their diet!

When I'm sweating in the gym while carefully counting calories, all I think is "why am I so fat"?

And those legendary girls who are not easy to get fat, most of them have a god-like metabolism.

What is metabolism?

Metabolism is the guarantee to maintain the orderly operation of body organs, which is described in a more professional term as Basal Metabolic Rate (BMR).

The basal metabolic rate is the minimum energy required by the human body to maintain the operation of all organs in the body without eating or drinking every day.

We often say that losing weight means consuming more than your intake, so how important is the basal metabolic rate in the process of consuming calories?

Since each person's physical condition is different, there will be different basal metabolic rates. The calculation formula is as follows: (knock on the blackboard and highlight the key points)

Female: 661+9.6×weight (kg)+1.72×height (cm)-4.7×age

Male: 67+13.73×weight (kg)+5×height (cm)-6.9×age

Assuming that your basal metabolic rate is 1200 calories, it is recommended that you consume about 1300 calories per day, and then combine it with 300 calories of exercise to achieve a negative energy balance, and you will naturally lose weight over time.

Compared with people with a high basal metabolic rate, you with a low basal metabolic rate need to control your diet more strictly and increase training in order to achieve the same weight loss effect.

In other words, as long as you can speed up your metabolism, you are not far from the day of "eating without gaining weight"!

How to improve basal metabolism?

1. Get enough sleep

Many young friends naturally go to bed when they are going to bed at night, and they can dance without music when they are full of energy.

A study conducted by the University of Chicago found that when we don't get enough sleep, the sleep debt we owe changes our endocrine system, which includes our metabolism.

How does sleep slow down metabolism and cause obesity?

2. Eat breakfast in time

When we start to eat again in the morning, the metabolic rate returns to speed up. If you miss breakfast, your body will have to wait until lunch to start burning calories.

When you miss mealtimes, or diet to reduce calorie intake, your body slows down your metabolism to adapt to the change, saving your body the energy it needs to handle only essential functions.

Dieting will not make you lose weight, but will also reduce your basal metabolic rate. After returning to a normal diet, the body will turn the extra calories into fat and grow in your body because it does not adapt to the new calorie intake. on the stomach.

3. Exercise promotes metabolism

Muscles make the body stronger and help us burn calories even when we're not moving.

In basal metabolism, a pound of muscle burns about 15 calories a day, which is far more than a pound of fat can burn. After adding strength training to the training plan, the basal metabolic rate will increase~

The best way to increase muscle content is to do exercises with large muscle groups. The chest, back, buttocks and legs have large muscle groups and consume a lot of energy.

And most importantly, "Relax!" Too much stress in life and work will lead to staying up late, eating irregularly, and not having time to exercise, which will affect the body's basal metabolism. The most important thing in life is to be happy, I wish you an early weight loss~