This is the thing. Ms. Zhang and Ms. Wang were good friends in college. After graduation, they both stayed in the same city. So they naturally rented a house together, taking care of each other in life, and everything was beautiful.

"My roommate and I eat the same meals every day, and the meals are similar. The journey to and from get off work is roughly the same, but my weight is slowly increasing, and she has not changed even one or two pounds lighter. Do you think it's annoying!"

Ms. Zhang, who is quite troubled by figure , is complaining about her colleagues and sisters recently. This is the thing. Ms. Zhang and Ms. Wang were good friends in college. After graduation, they both stayed in the same city. So they naturally rented a house together, taking care of each other in life, and everything was beautiful.

However, a recent physical examination organized by the company has bothered Ms. Zhang for a long time. Her figure is normal, so she doesn't have weight scale at home. Unexpectedly, the company's physical examination results show that she has just graduated for a year and her weight has increased by nearly 110 kilograms of . Love beauty is a woman's nature, and gaining weight is naturally regarded as "thorns in the eyes and thorns in the flesh."

bought a weight scale and went home. Ms. Zhang, who was preparing to supervise her body management, suddenly thought of her roommate and wanted to pull her roommate to lose weight together and be more motivated. Unexpectedly, as soon as her roommate got on the scale, she was 12 kilograms of lighter than a year ago! This deeply stimulated her.

Thinking of the almost identical diet and exercise trajectory of the two, Ms. Zhang was a little scared, wouldn't she get sick, right? I hurried to the hospital for examination. The doctor looked at Ms. Zhang's physical examination report, , and was silent for a long time, telling Ms. Zhang that she did not have any physical disease and did not require treatment.

Ms. Zhang expressed her doubts with skepticism and pulled her roommate to show the doctor, eager to find the reason for her gaining weight. The doctor compared it for a while and told Ms. Zhang earnestly: "Whether to gain weight is related to the gene of . In addition, your sisters see that has more muscle volume than you. It is normal that metabolic level is higher than you. There is no comparison between you."

Ms. Zhang has solved some doubts, and naturally the gene cannot be changed. If you want to control your weight, you have to increase your metabolism a little? What is the relationship between

metabolic level and gaining weight?

If you want to understand the relationship between metabolic level and gaining weight , you must first look at what metabolic is.

The metabolic level of in each person is different, and is related to the gender, age, genetic factors, muscle mass of , etc. The metabolic level is mainly determined by these factors.

is the human body's basal metabolic rate . basal metabolism refers to the energy consumed by humans in the state of resting in order to maintain normal life activities, such as breathing, heartbeat , etc. basal metabolism accounts for 60% to 70% of the energy consumed by the human body, which is the main pathway for metabolic consumption.

people with high basal metabolic rate, organs and muscles and fat can burn more calories to maintain basic life activities of the body.

It’s like you and another person only eat one steamed bun every day, but you may have a low basal metabolic rate of . You only need half a steamed bun to maintain your life activities. Another person’s body needs a steamed bun to maintain it. Therefore, you will have half of the calories left in the body of . This part of the energy is not consumed and cannot be found to have an “exit”, and it will be converted into fat or muscle in the human body.

of the same weight of fat and muscle . The volume of of fat can reach more than 13 times that of . Therefore, people with more fat look fatter, and fat and muscle can also consume energy . Fat consumes energy . Fat does not consume more energy than muscles. Research data shows that about one pound of consumes about 10 calories of per day, while fat can only consume ~3 calories .

Therefore, people with higher basal metabolic rates actually consume more calories and their bodies are less likely to grow fat.

followed by the thermal effect of movement .

In addition to basal metabolism, the human body will also consume calories through exercise .During exercise, tissues such as blood circulation, fat, muscle need energy as the power source . Every time you raise your hand and feet, it mobilizes tissue cells throughout the body, and more energy is needed.

and then there is also food's thermal effect . The human body needs to supplement with food every day to provide life activities . At the same time, energy is also required for digestion and absorption of food. During the energy consumption of a day, the energy required to absorb and consume food accounts for about 18~10% of the total energy consumption of .

These factors together affect the human body's metabolic level . Simply put, the total energy consumption of on a daily basis , so the relationship between metabolic level and obesity will be revealed.

When a person's basal metabolic rate is low, , exercise, and the thermal effects of food do not meet the consumption standard, at this time, excessive energy intake will accumulate in the body and convert it into fat , causing the body to gain weight. In other words, a plastic bag is only constantly inflated, and the deflation speed is slow. Over time, the balloon will only become larger and larger, because energy accumulates .

. For those who want to lose weight, in addition to eating less high-calorie food and creating energy gap , it is also a very effective measure to improve the metabolism level.

After all, the human body is not like a balloon. If it is not inflated or inflated too little, the balloon will only become deflated. The human body structure is very complex. If some necessary nutrients are not intake and replenished in time every day, it may also cause lesions in the body. For example, it is more common for women. Insufficient energy intake may cause menstruation .

Therefore, if you want to properly control your weight, in addition to appropriately controlling your intake of food calories, it is also crucial for to improve metabolic levels .

Want to improve metabolic level? To achieve these 3 points,

If you want to improve your own metabolic level, you can start from the following 3 points.

. Improve the basal metabolic rate and increase muscle

basal metabolic rate accounts for a large part of the metabolic level. Therefore, the importance of improving the basal metabolic rate is self-evident. Among the many factors that affect the basal metabolic rate, the main thing that can be artificially controlled and improved is the content of muscle .

muscles can not only consume more calories in the body, , create easy to lose weight, , but also maintain the normal and healthy body shape and provide more strength and support.

If you want to increase muscle , you can start with strength training .

Some squat and other multi-joint movements, as well as some stretching, flat lifting and other loading movements can not only promote the synthesis of body muscles , but also stimulate the hypothalamus and other parts of the body, regulate the synthesis of hormones, testosterone and other hormones. These hormones can act on human tissues and organs, increase the synthesis rate of protein , and help the human body to gain muscle.

It is worth noting that in order to pursue muscles in a certain part, the effect of practicing single joint is very limited. Especially for novices, the combination of whole-body muscle training and a variety of training movements can not only improve the effect of muscle building training, but also make the training more gradual and easy to persist.

. Improve the thermal effect of exercise. Exercise more

Exercise can increase calorie consumption, and insist on regular exercise can also improve its own metabolic level. The exercise here refers to the long-term effective exercise of , rather than the occasional increase in activity.

The occasional increase in activity may be beneficial to the short-term food absorption and calorie consumption of , but it has little impact on the body's metabolic level. In other words, today's exercise may only consume the calories stored in the past two days, and then the body returns to the basic metabolic level. If you do not exercise, you will also cause weight gain.

Long-term regular exercise can cause nervous system to improve the excitability of , stimulate the blood circulation of and hormone secretion of in the whole body, so that after the exercise is over, the body can still be at the level of continuous caloric combustion.

But it should be noted that exercise, especially aerobic exercise, , may not consume as much calories as we know. For example, many people spend about 200 calories on running for 30 minutes to measure the calories of food, which is actually wrong.

exercise has many benefits. stimulates nerve excitation and regulates endocrine are the main functions, and consumes calories can be used as an additional "advantage". Only after long-term maintenance can people continue to benefit the body, thereby improving the overall level of metabolism.

. Increase the food heat effect of and increase the intake ratio of protein

. In addition to being affected by the main basal metabolic rate, the human body's metabolic level will also be affected by food heat effect . Simply put, the higher the heat effect of food consumed by the human body, the more calories it takes to consume, and the effect of increasing calories consumption of can be achieved.

In the three major nutrients, sugars, fats, and protein , the thermal effect of protein is higher than the other two, which means that the digestion and absorption of protein requires the consumption of more body calories. In addition, protein also has a high satiety , which can suppress appetite to a certain extent. Therefore, the protein intake ratio of can be appropriately increased in daily diet.

, but it does not encourage the overall increase of diet . On the one hand, the heat effect of food only accounts for about ~10% of the metabolic level, which is not high. On the other hand, excessive intake of food will also cause to be overcalorie . Therefore, appropriate adjustment of diet ratio, eating more dairy products, eggs, chicken breasts, fish , etc., and eating less refined rice noodles is a very recommended way.

written at the end

Fatty is a problem for every woman, and obesity has become a common health problem in the 21st century. In addition to excessive eating, the decline in metabolic levels is also one of the main influencing factors.

If you want to improve metabolic level, in addition to uncontrollable genetic factors, high-intensity training can be used in daily life to increase muscles, persist in exercise for a long time to improve physical fitness, and increase the proportion of protein in your diet to increase the heat effect of food. #Health True Knowledge Notes#

References

【1】Li Zhiwen, Pan Yingli, Qin Jingjing, Zhang Yingchun, Ni Cuiping. Construction of diet and nutritional rehabilitation programs for patients after weight loss and metabolism surgery[J]. Chinese Nursing Journal , 2022, 57(4):455-462.

【2】Li Huating, Jia Weiping . Current diagnosis and treatment of obesity-related metabolic abnormalities[J]. Chinese Journal of Practical Internal Medicine, 2022, 42(2):89-95.