Today everyone seems to be caught up in the fitness craze, but some people find themselves going to the gym every day, but there is no change, and some people feel that they can lose weight as long as they eat less, but they have not lost weight. This may be related to your basal metabolic rate What is basal metabolism? Basal metabolic rate (BMR) is the number of calories that a person needs to consume to maintain the minimum number of calories required for the body to sustain life at rest, mainly for respiration, heartbeat, blood circulation, oxygen delivery, glandular secretion, kidney filtration and excretion, maintenance of body temperature, muscle tension, cell function, etc. If a person’s basal metabolic rate is 1200 calories, then even if he sleeps all day and does not perform any other activities, he will burn 1200 calories. Then how can we increase the basal metabolic rate? 1, protein, consume more calories to increase satiety The main component of protein is amino acids, compared with fat and carbohydrates, amino acids are difficult to digest and decompose in the body, the main organs of the body need to use more energy and time to digest and absorb it, in this process of digestion, the body temperature will be high. All this is conducive to boosting basal metabolism. The intake of adequate amounts of protein can improve the body’s basal metabolism level, will make the body burn 150 to 200 kcal more per day. In addition, protein foods are more satiating and satisfying, so eating more protein can help people lose more fat and retain more muscle. Quality protein foods include: eggs, milk and dairy products, soy and soy products, chicken, fish, etc. (pay special attention to low-fat cooking is a must, cooking as much as possible to steam, not only healthier, but also more low-cal) 2, aerobic exercise, sustained increase in basal metabolism In the process of jogging, the body’s skills will become faster with faster breathing rhythm, metabolism is also accelerated. After each exercise, oxygen reaches all parts of the body, the body’s basal metabolic rate will continue to rise for 24 hours. Regardless of the intensity or quality of your exercise, as long as you move, your metabolism will increase, and subsequently, your basal metabolism will increase. Even just a little bit of exercise will help you burn calories and thus lose weight. Daily walking is the best aerobic exercise, exercise does not have to be sweaty, the key is to improve the basal metabolic rate can also promote digestion. Whether you choose jogging, swimming or cycling, after more than thirty minutes, glycogen is heavily depleted, the role of fat supply gradually increases, and the body begins to burn fat. Your body can maintain a high basal metabolism level in 48 hours even without exercise. 3, breakfast, start a day of normal metabolism Breakfast is the most important meal of the day, when people sleep, breathing becomes slower, heartbeat slows down, the body metabolic rate is very low, after getting up in the morning, the body functions gradually recover, this time the need to make up energy in time, the basal metabolic rate will increase, every morning we start to eat, is the body from sleep mode to restore the daytime metabolism signal, if there is no such signal, the body Without this signal, the body’s metabolism will recover very slowly. Breakfast can help burn fat and make up for the protein lost in muscle the night before. So, breakfast eat a little richer, a little higher calorie is not a big deal, breakfast is the three meals a day and metabolism and weight loss is most closely related to a meal. 4, moderate increase in muscle training, the more muscle energy consumption heat high 1 pound of muscle burned calories is 1 pound of fat burned calories nine times, the higher the human muscle content, energy consumption is also higher, the basal metabolism is also naturally high: basal metabolic rate can be increased by 6.8 ~ 7.8%. However, from the age of 30, muscle tissue is gradually lost leading to a decline in metabolism, which can be reduced by 5 to 6 pounds per decade. In order to reduce the rate of muscle loss, frequent plyometric training is necessary. 5, often do deep breathing, increase lung capacity The purpose of breathing is to send fresh oxygen into the lungs, through the gas exchange, and then the unwanted waste and carbon dioxide out of the body, to achieve the effect of blood purification, promote metabolism and circulation. Most breathing is a subconscious reflex action, each inhalation sends a limited capacity into the lungs, and the frequency of breathing is fast. In this case, the oxygen inhaled into the lungs is exhaled before it can fully function, and the short exhalation makes the waste carbon dioxide not fully exhaled and continues to remain in the lungs. If, we often do some deep breathing, oxygen in the lungs for a long time, the supply of oxygen is high, the body’s waste discharge is high, and naturally accelerates the basal metabolic rate.