How to increase basal metabolic rate in daily life on July 21 (Sunday)?

◆ Activation of metabolism through protein intake

Proteins use more calories compared to fats and carbohydrates and help increase muscle mass, thereby raising BMR. Therefore, it is effective to moderately increase protein intake to activate metabolism. Good sources of protein include chicken, fish, dairy products, whole grains, beans, and nuts, which should be consumed in a balanced manner.

 

◆ Increasing muscle mass through muscle exercises

Having more muscle burns more calories even while resting. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) in the United States, even without any activity, 1 kg of muscle consumes about 14 calories a day, whereas 1 kg of fat only burns 4 calories. As muscle mass increases, the basal metabolic rate (BMR) naturally rises.

 

◆ Managing Stress

Stress hormone cortisol lowers basal metabolic rate. When dieting under stress, failure is highly likely because of this. Exercise should be enjoyable, and stress should be managed through hobbies and meditation.

 

◆ Women experiencing menopause require special care

Women going through menopause (menopause) experience a decrease in BMR, leading to reduced calorie expenditure. As menopause occurs, estrogen secretion decreases, resulting in abdominal obesity and sarcopenia associated with aging. Therefore, it is necessary to supplement the lost muscle through strength training, consume enough protein, and follow a diet that slightly reduces carbohydrates and fats.

 

◆ Be cautious of specific illnesses or medication use

Patients with certain diseases or taking specific medications may experience a decrease in basal metabolic rate. In particular, hypothyroidism, kidney disease, liver disease, diabetes, and depression can lower BMR. It is also advisable to consult a specialist regarding basal metabolism.

 

◆ Adequate intake of vitamin D

There is research indicating that women with vitamin D deficiency can lose weight more effectively when taking supplements. When vitamin D is deficient, not only are fractures more likely, but muscles also weaken; however, sufficient levels activate metabolism. However, even if you take vitamin D supplements, absorption varies greatly, so simply taking them does not guarantee safety. First, it is necessary to check blood vitamin D levels at a hospital.

 

Source: Comedy.com