Why do I not gain weight even when I eat a lot? How to increase basal metabolic rate

The easier way than extreme dieting is to increase your basal metabolic rate. Shall we try to change your body to a healthy one that doesn't gain weight easily even if you eat a lot?

What is basal metabolic rate?

 

This is the minimum amount of energy required for our bodies to sustain life. It refers to the energy used solely for metabolic activities while at rest, not moving or doing anything. Typically, a 70kg man consumes about 1,680 kcal, and a 50kg woman consumes about 1,080 kcal as their basal metabolic rate. This accounts for approximately 70% of the total daily energy expenditure. If we consider that about 10% of energy is used for digestion and absorption (digestive metabolism) and about 20% for physical activity (activity metabolism), it becomes clear that these components make up a significant portion of total energy consumption.

What happens when basal metabolic rate increases?

 

First of all, this is good news for those who struggle with extreme diet restrictions during weight loss. If your basal metabolic rate, which is the amount of energy consumed while doing nothing, increases, you can burn calories without starving yourself, making it effective for dieting. Additionally, as calorie consumption increases, the efficiency of fat burning also improves. Even a little exercise can help burn fat well, making it difficult to gain weight. Especially for those who suffer from severe cold extremities in winter, pay attention! When basal metabolic rate rises, it is also effective in improving swelling and cold sensitivity. When body temperature increases, it helps with blood circulation and waste removal, contributing to a healthier constitution in many ways.

 

How to increase basal metabolic rate?

 

• • Protein
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• Maintaining a protein-focused diet and consistently consuming healthy proteins increases muscle mass. This greatly helps in boosting basal metabolic rate. Among meats low in fat and high in lean meat, foods such as beef, pork loin, chicken, eggs, tofu, and soy are beneficial.
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• Breakfast 
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• Are you skipping breakfast and having a hearty dinner? A tip to boost your basal metabolic rate is to make good use of the active morning hours! Since you are usually more active during the day, it’s good to replenish nutrients abundantly in the early morning when you are in a fasting state.
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• • Drinking water 
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• If the amount of hydration is insufficient, proper urine excretion is hindered, leading to an increase in cellulite, which causes swelling. It can also cause constipation. Drinking enough water, about 2 liters a day, or enjoying warm beverages can help increase basal metabolic rate. Conversely, if you enjoy cold drinks like iced Americanos, your basal metabolic rate decreases, and your body may become more prone to fat accumulation and weight gain.
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• • Strength training 
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• Planks are well known for their health benefits, right? They strengthen the deep muscles of the body and efficiently increase basal metabolic rate, making them a 'miracle exercise.' Since it's not a temporary method, you won't see immediate results, but if you consistently combine strength training and aerobic exercise, you'll gradually transform into a body that doesn't easily gain fat without even realizing it!