1 basal metabolism
Basal metabolism refers to the minimum energy required by all organs of the human body to sustain life. This part of consumption is the heat that you consume even if you are lying in bed all day long. The energy consumption of basal metabolism is an important part of the body’s energy consumption, accounting for about 60%-70% of the total calorie consumption of the human body.
Therefore, increasing the basal metabolic rate can increase energy consumption. The basal metabolic rate is related to various factors such as age, gender, temperature, and muscle mass. However, the first three items are difficult to change. Therefore, increasing muscle mass is the key to increasing the basal metabolic rate.
Many people choose to diet to reduce calorie intake when they lose weight. As everyone knows, if you eat too little, your body will break down protein due to lack of energy, which will cause muscle loss, which will lead to a decrease in basal metabolic rate. During weight loss, although the diet should be controlled, the daily intake of calories should not be less than 1200 calories.
Moderate anaerobic exercise + protein supplement
During anaerobic exercise, the muscle fibers will break under pressure. At this time, when the protein is ingested, the damaged muscle fibers can be repaired and the muscle-enhancing effect can be achieved. Therefore, during weight loss, anaerobic exercise such as dumbbells and curls can be added to the exercise plan, and the protein supplement after exercise can be combined to achieve the effect of increasing muscle mass, thereby increasing the basal metabolic rate and increasing energy consumption.
Ensure adequate, regular sleep
Day and night can lead to an increase in cortisol concentration in the body, which is not conducive to muscle retention and growth. Therefore, in order to maintain muscle mass and ensure a high level of basal metabolism, you need to ensure adequate and regular sleep: 7-8 hours of good sleep every day, and preferably sleep before 11 pm.
Of course, if you can’t sleep at 11 o’clock, please choose a relatively fixed bedtime and ensure that you have enough time (18-9 h for adults aged 18-64) to maintain a healthy biological rhythm.
Our daily life, work, and exercise all need to consume energy to support, so to increase calorie consumption, we can also consider from the perspective of increasing physical activity.
Can strengthen aerobic exercise
Aerobic exercise is the most common way to burn calories and burn fat. Aerobic exercise should be performed at least 5 times a week for more than 30 minutes each time. In daily life, you can try different types of aerobic exercise such as jogging, skipping, and aerobics, and combine them to help ensure the fat burning efficiency.
Fragmentation time movement
In addition to regular aerobic exercise, we can also use fragmented sports opportunities to increase calorie consumption. For example, walking on the way to work, climbing stairs, going for a walk after meals, doing housework at home, etc. In short, grasping every opportunity to move, the consumption of energy will naturally increase.
Food heat effect
When people eat food, the body will consume a part of the heat when it is digested and absorbed. This is called the food heat effect.
The food heat effects of different foods are not the same. The higher the food heat effect, the higher the energy consumed by the body for digestion and absorption. In general, carbohydrates have a food heat effect of 5%-10%, fats of 0-5%, and the highest protein, which can reach 20%-30%.
Therefore, if you want to rely on “eat” to consume a little more calorie, you can add more protein-rich foods such as eggs, milk, and lean meat to your diet based on a balanced diet and reasonable mix.
1. Improve basal metabolism
No diet, no stay up late, more anaerobic, supplemental protein
2. Enhance physical activity
Regular aerobic exercise, debris time exercise consumption
3. Increase the thermal effect of food
Balance the overall diet and increase protein-rich foods