If you want to lose weight, instead of painstakingly restricting your diet, it's more practical to increase your basal metabolic rate. This will not only help you achieve your ideal weight but also allow middle-aged women to radiate youthful vitality. Just follow these 7 tips and you can lose weight wherever you want!
Basal metabolic rate (BMR) is the minimum amount of energy your body's vital organs consume to function, and it gradually decreases with age. A high BMR indicates youthful bodily function and high energy expenditure, while a low BMR indicates reduced energy expenditure and declining bodily function.
The healthiest and most effective way to increase basal metabolic rate is through exercise and a balanced diet. For middle-aged women who want to lose weight, the first step is to reduce calorie intake while maintaining a balanced diet, and then find ways to increase basal metabolic rate.
Sufficient sleep time
Metabolic rate decreases by 10% to 15% during sleep, and staying in bed too long can easily lead to weight gain. However, sleeping too little each day also affects metabolism. Sleep time is also a period for the body's organs to rest and detoxify; insufficient rest weakens metabolic capacity. Ensuring sleep between 11 PM and 5 AM each night allows organs to have better metabolic capabilities.
Consume enough calories
Multiply your current weight in kilograms by 22 to get your daily calorie needs. If you reduce your food intake, your body will mistakenly think you are starving, and your basal metabolic rate, which is needed to maintain balance such as breathing and heartbeat, will automatically decrease, thus affecting the normal functioning of your body. At this time, malnutrition will emerge, and your metabolic rate will actually decrease by 20% to 30%. Therefore, those who can't even fill their stomachs with just two apples will feel drowsy and tired all day long.
Burn calories with enough protein.
Make sure 10% to 20% of your daily calorie needs come from protein. It can boost your metabolic rate, allowing you to burn an extra 150 to 200 calories each day. The main component of protein is amino acids, which are more difficult for the body to digest and break down than fats and carbohydrates. Major organs in the body need to expend more energy to digest and absorb them.
Eating starchy, sugary, and fatty foods simply satisfies the body's needs and does not increase the body's metabolic rate. Protein, on the other hand, warms the body and raises its body temperature after consumption.
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Weight loss is a lifelong pursuit for women. Every woman desires a beautiful figure, but weight loss is not something that can be achieved overnight. Successful weight loss requires finding the right method and persevering. [[ For more weight loss methods, please visit: Weight Loss Channel]]
