Why don't you review the basics of your body at the milestone of April?What I want to check is the knowledge about "basal metabolism", which is said to decrease with age.Mr. Williams, a dietitian, taught four points to increase basal metabolism without difficulty.
Calculate your "basal metabolism"
"Basal metabolism" is "the minimum amount of energy consumed when sleeping or resting".Basal metabolic activities are also included in the unconscious activity performed to live, such as breathing, working with organs, and maintaining body temperature.
What I want to know on this occasion to keep a healthy body is the estimated value of my basal metabolic rate.
Calculating basal metabolism is surprisingly easy.You can see the calories that will be metabolized a day just by putting weight on the "basal metabolic standard value" by age.
Basic metabolic standard value (Reference "Japanese dietary intake standard (Ministry of Health, Labor and Welfare)" 2015 version / December 2019 "Diet Plus")
Basic metabolic reference value (kcal) x weight (kg) = basal metabolic amount for 1 day
For example, for women in their 30s weighing 50 kg, 21.It is 7kcal x 50kg, and the estimated basal metabolic rate is 1085kcal.
Create a body that tends to gain weight with a decrease in "fat loss"
Looking at the table of "Basic metabolic reference value", you can see that basal metabolism decreases with age.In the age of 8-9, they metabolized about 40 kcal per 1 kg, but in their 30s they were about 20kcal.You can only metabolize almost half.
The main reason (the basal metabolic rate decreases) is due to a decrease in muscle or other fat degree, including age.If you think that it has become easier to get fat than in the past, this basal metabolic rate may decrease.
(Quoted from "Diet Plus")
The amount of fat loss (LBM) is the value excluding fat from the weight.Many of them are muscles, including bones, internal organs, and blood.
It is natural that the basal metabolism decreases with aging.For this reason, Williams point out that it is important to pay attention to exercise and meals and increase the basal metabolism.
4 points to increase basal metabolism
There are four "points to increase basal metabolism" that Williams thinks.
We secrete growth hormone while sleeping and promote metabolism.It is also said that this growth hormone helps to decompose triglyceride and create muscles.
(Quoted from "Diet Plus")
High quality sleep is essential to cover the decrease in basal metabolism.If you lack sleep, you will not be secreted by growth hormone, so your metabolism will be delayed and the effects such as muscle training will be less likely to appear.
Improving blood circulation improves coldness and increases basal body temperature.Basal metabolism is also consumed to maintain body temperature, so if the basal body temperature is high, this basal metabolism will increase.
(Quoted from "Diet Plus")
If you want to improve blood circulation easily, first take it from food.Williams recommends ginger, green onions, pepper, pepper, and pepper.Warm soups and drinks are also effective.
It is said that muscles consume about 20 % of basal metabolic rate.By moving your body a little and muscles, you can increase your basal metabolism.
(Quoted from "Diet Plus")
Unfortunately, basal metabolism and muscles decrease with aging.A steady muscle training is a silver bullet that improves both.
The missing diet also reduces muscle mass besides the amount of fat.In addition, blood circulation is worse, increasing the possibility of lowering basal body temperature.
(Quoted from "Diet Plus")
Williams says that unreasonable diets are difficult to continue and rebounds.Moreover, in that case, the basal metabolism has decreased than before, making it difficult to consume calories.This is one of the reasons why it becomes harder to lose weight as repeated rebounds.
"Four points to increase basal metabolism" are all indispensable for maintaining a healthy body.Please try to incorporate it from the beginning of a new life from spring.
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A dietitian managed by Williams Sanae.After graduating from college, she experienced menu development at a food company.She is currently teaching online nutrition and writing in the media.The motto is to focus on the problems of food and health we have and to help them a clue to the solution.
[Diet Plus]
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