*Easy but effective ways to increase 'basal metabolic rate'

Basal metabolic rate refers to the minimum amount of energy our body naturally consumes to maintain life, even when not engaging in any activity. A high basal metabolic rate means that you are less likely to gain weight easily without strenuous exercise and can lose weight more easily. Let's learn about basic but the most important ways to increase your basal metabolic rate.

Protein-focused diet

The most essential way to increase basal metabolic rate is to increase or maintain muscle mass. When protein intake is insufficient, muscle growth is hindered and muscle loss may occur. A decrease in muscle directly leads to a reduction in basal metabolic rate. When muscle decreases, it becomes harder to lose weight even with less food intake. Protein is a very important nutrient for maintaining and increasing muscle mass.

Eating meals at designated times

To increase basal metabolic rate, it is important to eat three well-balanced meals at regular times each day. Fasting or skipping meals causes our body to sense a crisis and lowers the basal metabolic rate as a means of survival. In particular, it is beneficial to have breakfast, as replenishing nutrients on an empty stomach in the morning speeds up the body's metabolism and increases energy expenditure. Conversely, it is advisable to reduce food intake during the evening when physical activity decreases.

Regular exercise

Combining aerobic exercise and strength training and exercising regularly helps increase basal metabolic rate. As muscle mass increases, waste removal and metabolic activity also increase, which can raise basal metabolic rate. It is especially recommended to perform exercise in the morning or evening. Morning exercise is more effective for fat breakdown because the fat accumulated after fasting is used as an energy source. Conversely, evening exercise increases metabolism and enhances alertness, further improving the efficiency of the workout.

Perform strength training

One of the absolutely essential methods to increase basal metabolic rate is strength training. An increase in muscle mass is directly linked to an increase in basal metabolic rate. Simply starving oneself and doing only aerobic exercise while dieting can impose significant limitations on weight loss. Additionally, as muscle mass decreases, one can easily feel tired and become lethargic. Engaging in strength training about 3 to 4 times a week can result in approximately a 10% increase in basal metabolic rate.

Drink water frequently

Drinking enough water helps with weight management. Consuming fluids activates the sympathetic nervous system and stimulates the movement of internal organs, increasing basal metabolic rate. In particular, drinking more than 1 liter of water a day not only effectively consumes energy but also makes the skin healthier and more elastic.