Do you want to burn calories while you sleep? Check out our tips for a “leaner physique”!
Many people over the age of 30, weight on the rise, the body is no longer exquisite. At this time, the mind can not help but wonder, their diet has not changed or excessive, and even a little exercise habits, how to gain weight all the way up?
Most of the middle-aged fat is related to the slowing down of the basic metabolic rate. As people get older, the amount of calories consumed by the body will slowly decrease, and under the condition that the diet remains unchanged, the excess calories will naturally accumulate, and over time they will become fat.
What is the “rate of decrease” of basal metabolic rate?
According to statistics, the basal metabolic rate decreases by an average of 2-5% every 10 years after a person reaches the age of 30 and matures.
For example, a 32-year-old woman weighing 55 kg needs 1300 calories a day to maintain her basal metabolic rate (not the total amount of calories needed in a day), but when she reaches 42 years old, she may only need 1240 calories. Therefore, if the diet remains the same and there is no proper exercise, 60 calories per day will be accumulated in the body. When the calorie accumulation reaches 7700 calories, 1 kg of fat will be formed.
Since it is a fact that basal metabolic rate decreases year by year, how should we deal with this normal physiological response? Is it possible to slow down the decline in basal metabolic rate? Or, more positively, how can we increase our metabolic rate? So that the consumption of calories far more than the intake, you can retain a slim and healthy body, or correct and effective weight loss.
The following are 5 recommended methods.
1. Aerobic exercise and brisk walking
Exercise, exercise, exercise! Exercise is the primary and most effective way to increase your basal metabolic rate.
To burn fat in the body, you must do aerobic exercise. The most effective aerobic exercise must meet the “333” principle, which is to exercise three times a week for 30 minutes each time, and the intensity of the exercise must reach 130 beats per minute.
Effective aerobic exercise not only burns body fat in the moment, but also has a continuous “smoldering effect”.
The European Society of Obesity Medicine held in Belgium in 2000 had a study by Swedish scholars, pointed out that after people start exercising, because the fat is broken down and burned, so the blood flow to the adipose tissue will increase, reaching the highest point after 30 minutes. After the exercise stops, the blood flow will drop, but very cleverly, the blood flow will rise again, and then continue for 5 hours. In other words, for each exercise session, fat will continue to be burned for 6 hours and the metabolic rate will rise for up to 6 hours.
This is why some experts strongly advocate that a minimum of 30 minutes of exercise is necessary to get the best out of it, especially its subsequent “smoldering effect”. People who exercise regularly have the so-called “leaner physique”, even if they are lying down and resting are easier to lose weight than people who do not exercise.
Compared to jogging, “Race walking” is generally more achievable for people, assess their own situation, and walk as fast as they can within 30 minutes, so as to achieve the effect of burning fat and increasing the metabolic rate.
2. Muscular exercise is indispensable
While burning fat, muscle training is also needed to increase the lean muscle in the body, a two-pronged approach to improve the basal metabolic rate.
Fatty meat and lean meat are both meat, but the ability to consume calories is very different. A kilogram of fat can only consume 4-10 calories, but a kilogram of muscle can consume 75-125 calories, a difference of dozens of times. Therefore, how to turn fat into muscle is a major key.
Race walking, jogging or up the stairs, can strengthen the muscles of the legs and buttocks. Sit-ups can tighten the abdominal muscles and eliminate obesity in the middle. Push-ups can train the chest, back, abdomen and buttocks, eliminating arm wobbling bulges and reducing waist and hip circumference. You can also prepare dumbbells, elastic cords or small mineral water in the living room to exercise your muscles while watching TV.
A plyometric exercise should be done 8-12 times a time to achieve the effect of exercise. With the progress of muscle strength, and then slowly increase to two or three times, can not be forced to cause muscle strain or excessive fatigue, the next day’s pain and discomfort, it is easy for people to muscle training to back off.
According to statistics, people who do not exercise, after the age of 25, will lose 2.5 kg of lean muscle each year, replaced by fat cells and fat. Think about it, what a shocking figure.
It’s a good thing that it’s never too late to train your muscles, and a little exercise is a little exercise, unlike aerobic exercise that takes 20 minutes to start burning fat and 30 minutes to get the blood flow to the adipose tissue to a high point. Spend 10 minutes a day doing simple push-ups and sit-ups, or watching TV with mineral water, you can “build muscle”.
3. Balanced nutrition is the most important
Many people use hunger diet to lose weight, the result is no significant weight loss, but rather to slow down the basic metabolic rate.
Because the body has a self-regulating ability, when calories or other nutrients can not be replenished, the body will send an alarm: “not enough calories, not enough calories, the metabolic rate to slow down”, so as to maintain the remaining calories, to maintain the basic needs of life.
Rob Susan, director of the Metabolic Laboratory at Tufts University, said, “When you diet, your basal metabolic rate will drop by 10%,” but it’s okay, it’s temporary, because when your body gets enough calories, your body will return to normal consumption.
Therefore, it is important to avoid fast and inappropriate dieting methods, and to eat three regular meals, but to control calories, so that the basal metabolic rate can be maintained at a high level.
4. Drink more water
Often heard that people even drink water will be fat, in fact, drink more water can help to lose weight and enhance metabolism.
60-70% of the body’s weight is composed of water, the body’s biochemical reactions almost all need to be completed in the water environment, the breakdown of fat utilization also need water. Therefore, drinking more water can accelerate the body’s chemical reactions and metabolize excess waste in the body.
Adults need 2000-3000 cc of water a day, but people with heart failure, cirrhosis, kidney failure and nephrotic syndrome should not drink too much water.
5. Take a hot bath after exercise
In addition to drinking water, taking a bath can also improve metabolism, and a bath is more effective than a shower.
When a person is sick and has a fever, the metabolic rate will increase by 13% for every 1°C rise. Therefore, soaking in 38-40℃ water has the same effect. Take the water temperature that you can accept as a rule, but feel warm and sweat to achieve the effect. In addition, the water level in the bathtub should not exceed the heart, 10-15 minutes is appropriate, after the bath to replenish sufficient water.
It is especially recommended to take a brisk walk for 30 minutes every night, and then take a hot bath, go to bed at this time, even dreaming will be smiling.
Because the fat will continue to burn, the body maintains a high metabolic rate, even sleep is losing weight, of course, people are happy.
But some people are more difficult to sleep at night after strenuous exercise, because exercise will not only improve metabolism, but also increase the secretion of adrenaline and other hormones, so after exercise, soothing two or three hours before going to sleep. However, if you have developed a regular exercise habit, you will be more aware of your body’s response and can make the appropriate adjustments.
Although the basal metabolic rate will decrease with age, but the above five methods can effectively slow down the “drop” and even improve it, do it consistently, there will be unexpected results.
Basal metabolic rate
● Basal metabolic rate
Basal metabolic rate refers to the physiological activities that maintain basic vital phenomena such as respiration, heart rate, body temperature, internal organ activity, and blood circulation. Basal metabolic rate” is the amount of calories required in a resting state, while the familiar “metabolic rate” is the amount of calories consumed by all activities.
● Total daily caloric needs
70% is used for basic metabolism, which is the energy needed to maintain life; 20% is used for daily activities, including energy consumed by life and exercise; 10% is used for the body’s thermogenesis, including the digestion of food, cold and sweat, and physiological responses to heat.
●Calculation of basal metabolic rate
First, we calculate the daily requirement of megajoules (MJ/day)
Women.
18-30 years old = 0.0621 × actual body weight (kg) + 2.3075
31-60 years old = 0.0342 × actual weight (kg) + 3.5377
60 years old and above = 0.0377 × actual weight (kg) + 2.7545
Males.
18~30 years old = 0.0630×actual weight (kg) + 2.8975
31~60 years old = 0.0484×actual weight (kg) + 3.6534
Age 60 and above = 0.0491×actual weight (kg) + 2.4587
Then calculate how many calories are needed per day, (MJ/day) × 240 = Kcal/day, which is the amount of calories needed to maintain the basal metabolic rate.
● The total amount of calories needed per day
The coefficient of the basal metabolic rate multiplied by your activity level.
Mildly active = 1.1 x basal metabolic rate
Moderately active = 1.3 x basal metabolic rate
Heavy activity = 1.5 x basal metabolic rate
● The calorie requirement for weight loss
The total daily calorie requirement minus
The number of calories you want to reduce per day.
Required diet = total daily calorie requirement – 500Kcal/day
* Example calculation
A 36-year-old, 65-kg woman who is moderately active
1. Basal metabolic rate
= 0.034265*(kg) + 3.5377
= 5.7607MJ×240
= 1382Kcal/day
2. Total daily caloric requirement
= 1.3×1382
= 1797Kcal/day
3. Required diet
= 1797-500
= 1297Kcal/day
Recommended reading:
Slimming: What kind of people want to lose weight?
Slimming: Slim is not necessarily equal to healthy: help you figure out the truth about BMI
