The metabolic rules that a girl needs to know about losing weight

People who lose weight often hear a saying: To increase your metabolic rate, if your metabolic rate drops, you will form a physique that is easy to get fat but difficult to lose weight. Even if you eat very little, you will not be able to lose weight.

So what is metabolic rate?

Living in the world is not a simple matter for the human body. To maintain heartbeat, blood pressure, circulation, breathing, and body temperature, every cell in the body must be nourished. To do these things, you consume energy. Even if you do nothing in bed, you still need energy supply. This basic energy consumption is called basic metabolism. The amount of energy consumed by basal metabolism per day or hour is expressed as the basal metabolic rate. A high basal metabolic rate means that the body consumes more energy during quiet times. For normal adults, this number should be basically stable, but slowly declines with age.

On the basis of the basal metabolic rate, people also need to work, live, exercise, digest and absorb, which will increase consumption. The total energy consumption during the day is the basal metabolic rate plus the energy consumption of daily life. However, the basal metabolic rate and the body's energy consumption for various activities can also be affected by many factors. Girls who lose weight should understand the following rules:

1 moves

Exercise has the greatest impact on energy expenditure. During intense exercise, the metabolic rate can reach 20 times that of lying still. Even after exercise stops, energy expenditure will continue to maintain high levels for some time. In general, the greater the muscle ratio, the higher the metabolic rate per unit of body weight. The higher the fat ratio, the lower the metabolic rate per unit of body weight. People who exercise regularly have full muscles and consume more energy than people who do not like to exercise. People who exercise regularly are not afraid of the cold and are energetic in everything they do. Naturally, they will consume more energy and reduce the possibility of getting fat.

2. age

The metabolic rate of newborns is about twice that of older people. After the age of 25, the basal metabolic rate will slowly decline, which means that the body consumes less, and even if you don't eat more, you will have the problem of excess energy. Therefore, older people tend to gain weight.

3. work

Work that you do often consumes less energy, while walking and carrying loads will increase consumption. Then, people who do more manual labor usually have a correspondingly higher metabolic rate.

4. different foods

Foods such as starch and sugar do not effectively increase the body's metabolic rate. When eating these foods, only 4% of the energy will generate heat and dissipate in vain; fatty foods are not much better, with about 4% of heat and dissipate; protein is different, which will warm the body after eating it and increase heat production by 30%. So protein is the least likely to make people fat, but note that protein foods often have a lot of fat, and fat can easily make people fat! And eating too much protein can be toxic.

5. Thyroid hormones:

If the body has a low thyroid function, the metabolic rate can be as low as 50% of normal. On the contrary, people with hyperthyroidism consume too much and have a good appetite but never get fat.

6. Male hormones:

Androgens can increase the metabolic rate by 10-15%, so men are less likely to gain weight when they are young. With age, hormones decrease, so it is easy to gain weight. -- It can be seen that it is good for young boys to be slightly thin, and fat means that the androgen level is low and the estrogen level is high.

7. growth hormone

Can increase metabolic rate by 15-20%. The reason why teenagers eat too much without getting fat is because of the effect of growth hormone and the special consumption of physical growth.

8. fever

Will increase energy consumption by about 10%.

9. climate

The metabolic rate of residents in tropical regions is 10-20% lower than that of residents in cold regions. In winter, I have to bear clothes and maintain body temperature, so it consumes a lot.

10. sleep

Metabolic rate decreases by 10-15% during sleep. Therefore, you can easily get fat if you stay in bed often, and only 7-8 hours of sleep a day is enough.

11. nutrition

When you are malnourished, your metabolic rate will decrease by 20-30%! Malnourished people are groggy all day, tired and sleepy, how can they consume energy efficiently to decompose fat? Do not go on a hunger strike to lose weight. Dieting, but also try to maintain a nutritional balance, otherwise it will be difficult to maintain weight later, will easily rebound.

12 diseases

The terminal stages of many diseases can cause a significant decline in metabolic rates. There are also diseases that can cause a short-term increase in metabolic rate. (Internship Editor: Zheng Yanjun)