#Toutiao Creation Challenge#For most people who lose weight, regardless of whether the method chosen is accurate, it is still correct in the general direction. For example, controlling diet or even dieting is to limit daily calorie intake, such as insisting on exercise. It is to

Then, if you want calorie intake fat loss efficiency will be lower than expected.

Therefore, in order to ensure fat loss efficiency, it is necessary to increase daily consumption under the premise of controlling diet. When it comes to daily calorie consumption, a high-frequency word will appear, which is basal metabolism , because many friends will say basal metabolism High, calorie consumption is high, and fat loss is easier.

So, is this actually it? To answer this question, we need to start from the entire calorie consumption path, which is as follows:

First: The path of calorie consumption and its respective proportions

The daily calorie consumption path includes basal metabolic consumption, accounting for 60% of the total calorie consumption. Even more; activity consumption (including exercise consumption and non-exercise consumption) accounts for about 30% of the total calorie consumption; food heat effect accounts for about 10% of the total calorie consumption.

From these three ways, basal metabolism accounts for the highest proportion. It is precisely because of this that many friends think that what they need to improve their daily fat burning efficiency is to improve their basal metabolism. So, is this statement correct? Next, let’s talk about related topics.

Second: Is the efficiency of fat loss higher with high basal metabolism?

It is undeniable that the level of basal metabolism will indeed affect the efficiency of fat loss to a certain extent, but what role it will be depends on the situation. So, under what circumstances will the level of basal metabolism play a decisive role in fat loss? Under what circumstances does basal metabolism not have a great effect? This has to start from several aspects.

1. Factors affecting basal metabolism

From the perspective of factors affecting basal metabolism, it is mainly genetics, weight, gender, age, and muscle mass. Putting aside genetic factors, specifically:

• people with large body weight are lower than those with lower weight The basal metabolism of the population is higher;
• men have higher basal metabolism than women;
• young friends have higher basal metabolism than elderly friends;
• friends with large muscle mass have higher basal metabolism than friends with smaller muscle mass;
• In addition to the above factors In addition, good daily living habits will also affect the level of basal metabolism. Friends with good behavioral habits have higher basal metabolism than friends with bad behavioral habits.

Therefore, if you want to improve the basal metabolic rate, you need to use good daily living habits as the premise and find the answer from controllable factors. However, in general, there are two feasible answers: one is weight and the other is muscle quantity. It is obviously not feasible to increase basal metabolism by increasing weight, so the only feasible method is to improve your muscle mass. However, improving muscle mass is a relatively long process. For people who want to lose fat, there is still an issue of efficiency. Therefore, for people who want to lose weight faster, this method is relatively long. .

However, this does not mean that the level of basal metabolism is not important, because for some people, the level of basal metabolism is indeed an important reason for their fatness and weight.

2. Which populations of fatness and thinness are related to the level of basal metabolism

Speaking of this, it involves age issues, because as we grow older, basal metabolism will drop at a rate of about 2% every ten years. Always maintaining self-disciplined life and exercise habits. Simply put, maintaining the same diet and exercise habits, that is, their daily calorie intake and daily activity consumption remain basically stable. In this case, with age Growth and the decline in basal metabolism will become the main reason for their gain.

So, for this group of people, the decline in basal metabolism will become the main reason for them to become fat. If other factors remain unchanged, after the age of 40, they will become fat due to the reduced consumption of basal metabolism due to the decrease in basal metabolism. , the speed of gaining weight will reach about 2.3 kilograms per year, and this process is relatively slow and not easy to be discovered.

Therefore, when you are young, maintaining the stability of basal metabolism through hard work can reduce the risk of becoming fat after middle age. Of course, if you are over 40 years old and are facing the risk of becoming fat, you must use the right way to go through Diet and exercise adjustments to reduce this risk.

Third: For people with fat loss, which is more important, basal metabolism or activity metabolism?

For people who lose fat, what they need to do is to let the calorie gap appear and keep the calorie gap in a relatively stable state. Therefore, it is necessary to increase the overall daily calorie consumption in the process of controlling the diet. In this case, the overall daily calorie consumption is needed. , Which is more important, basal metabolism or activity metabolism?

1. Basal metabolism

In the process of fat loss, the level of basal metabolism can be regarded as an uncontrollable factor, and with the decrease of calorie intake and the decrease of weight, it is almost inevitable that the basal metabolism will decrease, because every day, it is common When the calorie intake is insufficient, the body will feel threatened. At this time, unnecessary consumption will be reduced to fight your efforts in order to survive. In addition, as the weight drops, the basal metabolism will also decrease, because we no longer need it. The same heat as before to move the lighter body.

So, in the process of fat loss, what we need to do is not how to improve our basal metabolism, but to reduce the speed of basal metabolism decline as much as possible. The method is appropriate calorie gap (300-500 calories), regular strength training, good rest and mood, regular and high-quality sleep.

So what about muscle mass? Isn’t it possible to increase muscle mass to improve basal metabolism? Like basal metabolism, what we can do during fat loss is not to improve our muscle mass, but to reduce the speed of muscle loss as much as possible, because muscle growth requires sufficient protein , regular training, and There are necessary calorie conditions, that is, calorie intake > consumption. It is obvious that during the fat loss process, calorie conditions do not meet the requirements, so we can only avoid muscle loss through diet and training.

In other words, it is almost impossible to improve your basal metabolism during fat loss to assist in fat loss. So when we find that our basal metabolism has decreased through measurement tools, don’t be anxious because this is an inevitable phenomenon. , It is precisely because of this that during the process of fat loss, don’t always think about increasing the overall caloric consumption by improving basal metabolism.

So, what do we need to do to increase the overall calorie consumption? The answer is to improve the level of activity metabolism.

2. Total activity consumption

From the data point of view, the overall activity consumption only accounts for about 30% of the total calorie consumption, but the proportion of activity consumption can be controlled by ourselves, for example: if we are in a state of lying flat all day, Then most of the caloric consumption throughout the day comes from basal metabolism; on the contrary, if we can maintain a large amount of exercise, the overall activity consumption will increase to about 50%.

Therefore, in the process of fat loss, compared to how to improve basal metabolism, how to increase your activity consumption is more important, and the effect is more intuitive. This is also one of the reasons why it is recommended that you move during fat loss. . However, one thing to know is that increasing activity consumption depends not only on active exercise, but also on daily activities. In comparison, daily activity consumption is more important because it is scattered throughout the day at different times Inside.

Therefore, when we want to improve overall activity metabolism, one thing to note is that we cannot reduce the amount of daily activities just because we actively exercise. In addition, if we do not want to exercise, then consciously increase the amount of daily activities by consciously increasing the amount of daily activities. It can also achieve relatively ideal results.

3. Food thermal effect

Compared with basal metabolism and active metabolism, the food thermal effect can be almost neglected because it occurs with the occurrence of eating behavior, and even if there is fluctuation, its impact can be ignored for the overall calorie consumption. I don't care, so I won't say much about this.

Summary:

In the process of fat loss, while controlling the diet, ensuring that the overall calorie consumption is in a high state will make the fat loss more efficient, but to increase the overall calorie consumption, what we need to do is not to improve the basics Metabolism, because it is almost inevitable that basal metabolism will decline during fat loss. Therefore, if we want to increase the overall calorie consumption, we only need to improve activity metabolism, and activity metabolism includes active exercise and daily activity volume. Therefore, we cannot ignore one thing and pay attention to daily activity while exercising.

Author: October Zhixing